Supplements

SUPPLEMENTS

Nutritional supplements provide us with material for muscle growth, energy for training or nutrients such as vitamins and minerals that enable better utilization of food. The nutrition of athletes requires several small and high-quality meals during the day. This can not always be achieved with food, which is where nutritional supplements help us.

PROTEINS IN POWDER

Bodybuilder training requires a large amount of protein intake, which is not always easy to achieve with food. Food fills us up more, so we are not always in the mood to eat six times a day. By consuming protein powder in two out of six meals, we can meet the need for nutrients, and will not consume as much fat as we would consume in eggs or beef.

Of the protein powders, there are whey proteins at our disposal, which we use immediately after training due to their quick utilization. Casein, a slow protein, is good before bed because due to the slow release of amino acids into the bloodstream, it has material for the growth and regeneration of muscle tissue during sleep. In addition to these two sources, there are also egg, soy and wheat sources of quality proteins, which in various combinations can be a good addition to our diet.

CARBOHYDRATES IN POWDER

Proteins are supplements that are mainly discussed in gyms. Who drinks what kinds, when and how much, and carbohydrates are somehow in the background. Unjustified, because carbohydrates provide energy for intense training, and without intense training, there is no muscle growth.

The most important meal for carbohydrate intake is the one immediately after training. Simple sugar (dextrose) in combination with fast protein (whey) will enable the rapid replenishment of depleted glycogen energy reserves and provide material for the growth and regeneration of muscle cells, and thus rapid recovery after training and better abilities for the upcoming training.

Maltodextrin is a complex carbohydrate that provides long-lasting energy, and along with it, there is also vitargo, waxy, and palatinosis, which, due to their molecular structure, quickly pass through the digestive system and reach the muscle cells.

The above-mentioned carbohydrates are placed in various combinations in supplements used before training, then in post-training supplements, gainers, meal replacements and chocolate bars.

CREATINE

When it appeared on the market, it was a real bomb for people who like to train without the use of harmful anabolics. It gives a great result, and there are no harmful consequences. Of course, you can’t build muscles with creatine like anabolics, but most exercisers don’t want to look like Mr. Olympia contestants.

Hypertrophy and strength training requires a larger supply of creatine in the muscles. The bigger supply, the more power you get, and with more power the bigger the weight, and bigger weights build bigger muscles. Creatine can not be used all year round, so it is used in 4-8 weeks mesocycles. The use of creatine goes with the strongest mesocycle when we train the hardest to get the greatest benefit from creatine for muscle hypertrophy. The daily recommended dose of creatine is 5-10 g depending on the weight of the exerciser.

Creatine combines well with simple sugars, high-molecular carbohydrates (vitargo) and with BCAA and glutamine.

BCAAs

BCAA (isoleucine, leucine, valine) are amino acids that can be broken down in the muscles. Other amino acids are broken down in the stomach with the digestive enzymes trypsin and pepsin.

Precisely because of their breakdown in the muscles, it is necessary to take them before training so that during training we do not use up BCAA from our own muscles, but those that have been ingested. After training, BCAA are necessary for faster regeneration and repair of “training-damaged” muscle tissue.

The recommended doses are, depending on the weight of the athlete, 5-10 grams before and after training.

GLUTAMINE

When the situation is normal, the body is able to synthesize sufficient amounts of glutamine. But sports training is an extremely stressful situation for the body, and that requires additional amounts of glutamine, which then needs to be taken in with supplements.

It is important for bodybuilders that glutamine keeps the body in a positive nitrogen balance and thus in a positive state for muscle growth.

The intake recommendation is the same as with BCAA, 5-10 grams before and after training.

VITAMINS AND MINERALS

Vitamins and minerals improve the utilization of ingested food, and since the diet of bodybuilders is enhanced due to intense training, supplementation with vitamins and minerals is necessary for the morning immediately after breakfast. Depending on the manufacturer, one pill per day will satisfy all our needs.