Confused by the variety of drugs on the market? Confused by promising advertisements for amazing product features? Then we will tell you which drugs to use and why.

People buy a lot of different products, useful and not very, and often we take much more drugs than we really need. The choice is great, choosing the right drug is not easy, and advertising from nutritional supplement manufacturers claims that without a “unique innovative product”, all our efforts will be in vain. It is not surprising that many are completely confused in this diversity and no longer understand what exactly they should accept, and why all this is needed. As a result, they buy countless jars in the hope that among them will come across one that will bring the long-awaited result.

The truth is that you don't need all these drugs. Of course, if you're a seasoned veteran bodybuilder, athlete, or just someone looking to get the most out of your body, then you really need Progressive Nutrients to help you reach your goals. But if you're exercising "for yourself" for health purposes or just consider yourself an active person who needs nutritional supplements, then the key nutritional supplements that will be discussed below are enough for you.

Five Key Supplements

Of course, everyone chooses for themselves their own key supplements based on individual characteristics, from joint preparation to creatine and multivitamin complex. However, only five products truly deserve the title of every athlete's essential nutrition:

1. Creatine
2. Multivitamin complexes
3. Protein

These are key supplements that every athlete should take on a daily basis, and in this article, we'll explore the importance and biological role of these nutrients.

Supplement #1: Creatine

- a thoroughly studied nutrient, the effectiveness of which has been confirmed in clinical trials, this is one of the most popular and sought-after products on the market. Creatine should be in the arsenal of every athlete, both a representative of strength disciplines and an endurance athlete. In our body, creatine performs many biological functions, in particular, it is a buffer in the process of anaerobic glycolysis, participates in transport during aerobic processes and, most importantly, is responsible for ATP resynthesis against the background of intense anaerobic exercise.

Creatine is an amino acid derivative, a natural chemical compound that is always present in our body and is deposited mainly in the skeletal muscles. The maximum concentration of creatine in muscle tissue is approximately 150-160 mmol/kg dry weight. Since the body can only synthesize 100-150 mmol per kilogram of dry weight, nutritional supplements really allow us to increase the concentration of creatine in muscle tissue. By the way, the level of creatine in the body of women is initially higher than that of men.

Best Creatine Supplements

Although this is widely used in practice, the creatine loading phase is not mandatory, since once the muscle stores are filled, further absorption and accumulation of the product is no longer possible. Contrary to popular belief, after filling the muscle depot with creatine, a daily intake of 2-3 g is sufficient to maintain this limit.

After cessation of creatine intake, the level of the nutrient in muscle tissue decreases to its original concentration in about 4-5 weeks.

Supplement #2: Multivitamins

Human health largely depends on adequate intake. Since such a stereotype of eating behavior has already been formed in modern society, in which many people are deficient in vitamins and microelements, the additional intake of multivitamin complexes is of great importance in terms of meeting the body's basic needs for these nutrients.

Vitamins are organic compounds that our body cannot synthesize; All vitamins are usually divided into fat and water soluble. Minerals are inorganic compounds that are present in the earth's crust; All minerals are usually divided into macroelements and microelements.

The Best Multivitamins

Both vitamins and minerals perform many functions in our body: they participate in the processes of growth and development, in energy metabolism and muscle contraction, contribute to the functioning of the immune and reproductive systems, help to recover after training, play the role of buffer systems and have a general strengthening effect. To improve the diet and optimize the functioning of all organs and systems, supporters of an active lifestyle, for example, athletes, should receive more vitamins and minerals than the average citizen, so they need multivitamin complexes with a high content of minerals and vitamins.

Supplement #3: Healthy Fats

Lipids - this is the collective term used to refer to all types of fats present in the human body, such as cholesterol, steroids, triglycerides and many others. But within the framework of this material, instead of the term lipids, we will use the much more familiar name “fats”.

As one of the three vital macronutrients, fats play a critical role in a variety of physiological processes aimed at ensuring the survival of the body, including energy metabolism, the work of the visual analyzer and the immune system, the formation of anatomical structures, thermal insulation and protection of vital important organs in the synthesis of essential hormones such as estrogens and testosterone.

Best Omega-3 Supplements

Fats are made up of fatty acids. The "healthy" fats, also known as monounsaturated and/or polyunsaturated fatty acids, are liquid at room temperature and include essential fatty acids, omega-6 and omega-9.

Supplement #4: Protein

- the main structural element of the body, quantitatively inferior only to water and accounting for 17% of the dry mass of the human body. They serve as building materials for the synthesis of protein molecules, and it is the source of amino acids that all proteins from food are. Particularly important is the role of essential amino acids, which the human body cannot obtain in the process of endogenous synthesis, and therefore the need for them must be covered by dietary intake.

Protein molecules play the role of regulators, maintain homeostasis, participate in a variety of biochemical reactions and physiological processes, including the formation of all organs and tissues, energy generation, and blood clotting (thrombosis). Protein molecules are immunoglobulins that protect our body from harmful microorganisms and form the humoral link of immunity, protein molecules provide acid-base balance and adequate hydration, and are responsible for the feeling of fullness. Proteins are many hormones and all enzymes, protein molecules also regulate the processes of muscle growth.

Since a significant part of the dry mass of the human body falls on muscle tissue, it is very important to get enough protein from food, which is a source of amino acids for the synthesis of protein structures of skeletal muscles.

According to studies, the average member of the population should receive 0.8 g / kg of protein daily, while bodybuilders and people who seek to gain muscle mass need higher amounts of protein. If you exercise normally, you should get about 1.0-1.2 g/kg/day, if you exercise in the morning or when you are hungry, your protein intake should be increased to 1.5-1.7 g/day. kg/day.

Best Protein Blends

Most of us get our daily allowance from food. However, those whose protein needs are above the average should get an additional 20-30 grams of protein with each meal. Eating so much is not only difficult, but also undesirable in terms of gastrointestinal health. In such a situation, taking protein preparations becomes an excellent solution to the problem - with their help, we can provide the body with the necessary building material without loss of quality.

Protein shakes are ideal for the lion's share of product consumers, especially people who lead an active lifestyle, are constantly limited in time and have to eat on the go.

Supplement #5: Branched Chain Amino Acids

As mentioned earlier, amino acids are the building material from which protein molecules are synthesized, and these include essential amino acids, valine and isoleucine. Our body cannot synthesize essential amino acids on its own, and therefore we must obtain them from outside with food or nutritional supplements.

The Best BCAA Supplements

Like protein, branched chain amino acids perform many functions in our body, but mainly they are involved in energy metabolism and provide instant energy, especially when glycogen stores in muscle tissue are depleted.

A daily intake of 10-30 g of branched chain amino acids will help active people preserve muscle tissue glycogen and speed up the recovery process after training stress, especially in hot climates.

Conclusion

The average citizen does not need nutritional supplements, with the possible exception of multivitamin complexes, which will help prevent the development of vitamin and trace element deficiencies. But supporters of an active lifestyle, amateur athletes and, moreover, professional athletes need much more nutrients than a standard diet can provide. Of all the products on the market, only five categories of nutrients can rightfully be called indispensable, because they play a key role in shaping the diet.

Creatine is essential for ATP resynthesis and is especially important for strength training and intense anaerobic exercise. Multivitamin complexes are necessary for everyone who wants to avoid the development of a deficiency of vitamins and microelements, and supporters of an active lifestyle need to get more vitamins and minerals to cover the physiological needs of their body. Without healthy fats, the synthesis of hormones and many vital processes aimed at survival are impossible.

Protein is the main structural element of our body, yielding in quantitative terms only to water, and performs many functions aimed at maintaining homeostasis and regulating physiological processes. Branched chain amino acids are an additional source of energy and accelerate recovery processes; our cells cannot synthesize them on their own, and therefore we must obtain BCAAs from food or nutritional supplements.

So, before you start looking for other nutritional supplements, make sure that you have all the basic, basic sports supplements in your arsenal!

Bars? Energy? Powders? Pills? It's hard to understand, we know. Therefore, our fitness expert Dmitry Smirnov has compiled instructions for you on the selection and use of so-called sports nutrition products that are popular in Russia.

And using my 12 years of coaching experience (and 25 years of self-training experience), I will make you an expert in sports nutrition. Lesson one - never use the phrase "sports nutrition". These are supplements, “supplements”, and this word is more consistent with the main task of such products - to close holes in your diet, the lack of certain vitamins, trace elements, amino acids and other things (trust me, everyone has such gaps). I would conditionally divide consumers of sports supplements into two groups:

1. You have been training for a long time and hard (3-4 times a week without skipping) for the sake of a specific result - for example, you dream of shaking a barbell weighing 150 kg or running a marathon 42 km 195 m. You can and need a lot of what will be discussed below. I will offer specific sets of sports supplements for each task (see "Recipes").

2. Beginners, even if they train hard, - in the first six months you should get by with only both types of proteins: “quick” before breakfast, “long” at night. They make up for the protein deficiency that any Russian man has. I will recommend the same diet to those people who go to the gym once a week, “for themselves” (however, if you are overweight, consult a nutritionist first).

Well, I recommend both categories to take (after consulting a doctor) cardio- and chondroprotectors, regardless of the training program. Let's move on to the powders and bars. If any product known to you is missing from this material, it means that I consider it unnecessary.

1. Protein

Release form: powders

Why: Protein is often drunk right after a workout, saying: "Muscle mass, muscle mass!" But without carbohydrates, which everyone forgets about, protein powder is almost useless in the matter of instant muscle building. Use it just to make up for a general lack of protein. The body will find where to attach it, for example, make testosterone out of it. Proteins are "fast" and "long". The former are more biologically available and instantly provide your body with energy and building material. The latter give the protein gradually, over several hours. It is not difficult to distinguish them: any whey (whey) is “fast”. Any combination containing casein protein (casein) is "long".

How to take: "Fast" protein is consumed in the morning (1 serving 20 minutes before breakfast) and immediately after fat burning workouts. In general, I am a staunch supporter of a predominantly protein breakfast, this allows you to gently raise blood sugar levels after a night's sleep and further spin up your metabolism. “Long” drink 30-90 minutes after the last meal, at night, so that the body has proteins at hand even in a dream.

Recommended: Of the sports supplements that my clients have come across, I can recommend VPX's "quick" Zero Carb for breakfast. For the night, I wholeheartedly recommend "Infusion" from SAN. True, it is more than protein - such products are called "meal replacement". It includes different types of protein (which are absorbed at different times and therefore provide your body with nutrition all night long), as well as vitamins and a dosed amount of carbohydrates that does not harm the figure.

2. Complex amino acids

Release form: capsules, tablets, caplets

For what: I strongly doubt that there are a lot of amino acids in products with such names. Rather, it is the usual "fast" protein, only in convenient packaging. On the road or after a long night in an ambush under the nose of the enemy, where you can not get a shaker, this is a good replacement for a protein shake.

How to take: In any training regimen, except for hypertrophy, - 2-3 tablets 2-3 times a day, as a replacement for protein powders. And in the midst of a long hypertrophy program - 3 tablets twice a day, you can with food or a gainer, and you will also drink protein.

3. Gainer

Release form: powder

Why: My favorite product! The combination of easily digestible proteins and carbohydrates contributes not only to rapid weight gain, but also provides a hurricane of energy before training, and also significantly speeds up recovery after.

How to take: On training days, 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. In endurance training mode, you can three times a day: before and after training, as well as at night. And never eat a gainer for breakfast! The mass in this case will grow only on the sides.

Worth remembering

No amount of creatine with protein will ever correct technical errors or help sleep deprivation. Also, be aware that no supplement can replace a complete, regular, and healthy diet. And do not forget that even harmless and certified products, if used thoughtlessly and beyond measure, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic diseases of the heart, kidneys, liver or gastrointestinal tract, then before taking any sports nutrition, you should definitely consult an adequate, qualified doctor.

4. BCAA

Release form: tablets, capsules, powder

Why: BCAAs are also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, skeletal muscles have the most of them. I use BCAAs (and I advise you to do the same) to lose much less muscle during your "fat-burning" or endurance-building period.

How to take: When training - 5 capsules before and immediately after training. On rest days, 2 capsules with regular meals.

5. L-carnitine

Release form: tablets, capsules, ampoules

Why: Carnitine makes it easier for your body to access fat stores. I’m not ready to claim that L-carnitine helps to lose weight, but it really increases endurance and has a beneficial effect on cardiovascular health.

How to take: 1 tablet 2 times a day with food when training endurance or strength. And with any type of training, if you feel that the heart is experiencing a lot of stress (for example, on a hot summer day).

6. Creatine

Release form: powder, tablets, capsules

Why: Creatine is a precursor to creatine phosphate (CP), one of the main sources of energy for muscle work. CF provides an exceptionally short-term power nature of the work (the first 3-5 repetitions in the bench press, for example). It is generally accepted that taking creatine-containing supplements allows you to increase strength. For some, this is true, but for others, this supplement has no effect. Try it - suddenly this food is in you.

How to take: 2-3 g once a day, you can along with a gainer. Just be sure to drink after at least three glasses of plain water. Creatine has an unpleasant ability to absorb fluid, which can lead to spasms, bloating, and even trauma to the connective tissue, for which normal hydration is critical.

7. Glutamine

Release form: powder, granules, capsules

Why: With heavy physical exertion, glutamine reserves in the body are depleted, and this negatively affects the immune system and reduces regenerative abilities. Therefore, if you have more than 5 training hours per week, you should use this supplement.

How to take: At a dose 2 times a day, in the morning and in the evening 15 minutes before meals - and you will recover normally, it is easier to endure stress and get sick less.

8. Energy

Release form: "jars", powder

Why: Another favorite product of mine! A high-quality energy drink at the same time whips up your mood, sports enthusiasm and healthy aggression. During strength training, such a product is of paramount importance. Just keep in mind - these are special sports energy drinks that are sold in special sports nutrition stores! They contain practically no sugar, but there are substances that support the health of the cardiovascular system. They have little in common with supermarket energy drinks.

How to take: Just half a small bottle, drunk 30-45 minutes before training, - and you are ready to break any records! However, I do not recommend drinking energy drinks before every workout (maximum 1-2 times a week), and in no case drink more than one piece per day.

What to mix powders with?

Proteins and gainers can be mixed with ordinary non-mineral and non-carbonated water, freshly squeezed or packaged juice, as well as milk. For a gainer, the best option is water, in combination with juice or milk, the amount of carbohydrates and calories in the mixture will greatly go off scale. Protein powder will tolerate any of the liquids listed above, except that milk should be selected with the least fat. By the way, if your intestines do not tolerate milk, you can safely interfere with the protein on ... kefir. But all other powders, especially creatine, can only be mixed with water, and they must be drunk immediately - in liquid form, supplements are the least chemically stable.

9. Testosterone Boosters

Release form: capsules

For what. To supplements that increase testosterone levels, the attitude of doctors and laymen, as a rule, is completely negative. Obviously, because they are confused with hormonal doping. However, boosters do not pump you with extra hormones, but only gently increase the secretion of internal, your own testosterone. From the point of view of physiology, this means “becoming younger” by a few years, especially if you are over thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement - hormones in you are already in bulk!

How to take: The most useful quality of testosterone boosters, I think, is their stimulating effect on glucose metabolism. Therefore, in my opinion, it is most reasonable to use them when you are trying to get rid of excess fat. 2 capsules 2 times a day with meals.

10. Protein Bars

Form: you will laugh, but these are candy bars!

Why: Perhaps the most convenient source of protein and carbohydrates: no need to stir or drink - tore open the package and eat to your health! Use to quell hunger between main meals.

How to use. A couple of high-quality bars consistently beat off interest in food for exactly 3 hours, even for such an eternally hungry swallow like me. But the daily rate, according to my observations, is no more than 2-3 bars. If you exceed the dose, problems with appetite may begin!

* "Fast" protein - before breakfast and after training

** "Quick" protein for breakfast, "long" protein before bed

to health

There are a number of sports supplements and near-medical products that you can use in your diet, regardless of the goals that you are pursuing at a certain point in time.

cardioprotectors They should be taken before training during the hot season and during periods of endurance training. These include the L-carnitine already described above, as well as preparations containing potassium and magnesium - substances responsible for the smooth functioning of the heart. For example, potassium and magnesium aspartate.

vitamins and minerals I do not agree with the opinion that prevails among athletes and a number of coaches about the need to take increased doses of vitamins. Therefore, as a trainer, I prefer trivial pharmacy multivitamins in a normal dosage. As a rule, this is one serving immediately after breakfast. For taking additional vitamins supposedly useful to the athlete / pitching - C, E and B separately - I don’t advocate. More than enough multivitamins!

chondroprotectors American coaches have a good saying: “If you don’t play sports, you will go to a cardiologist. If you go in for sports, you will get to an orthopedist! So that the last part of this wonderful phrase does not touch you, regularly take chondroprotectors - additives that facilitate the regeneration of cartilage tissue and the restoration of the ligamentous apparatus as a whole. Even if you rarely go to the gym or don’t go at all, chondroprotectors are worth drinking to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.

• Dmitry Smirnov

  It is very difficult to build decent muscle mass without the support of nutritional supplements. Sports nutrition is not in all cases a chemistry that harms your health. On the contrary, it often helps you. Heavy weight training is always a lot of stress for the body, it is a big load on the heart. Nutritional supplements help to take part of this blow on yourself and recover faster after exhausting exercises.

  However, without proper experience, once in a sports nutrition store, it is not surprising to get confused. There are hundreds of different brands in the supplement industry, producing an incredible number of products, each of which is positioned as the only one that will help you build muscle, lose excess fat, improve training performance - all at the same time. Just a head spin! The problem of choice is very acute! In order to somehow help you, we have prepared a short list of five essential sports nutrition products. These are five nutritional supplements that have long earned a reputation as the best. This is the set that must be in your arsenal if you want to achieve anything in bodybuilding.

  Whey Protein

  So, let's start with probably the most famous nutritional supplement, the basis of sports nutrition. This is whey protein. It saturates the body not only with the proper amount of protein, but also with calcium (calcium), magnesium (magnesium) and other useful elements that fully contribute to the achievement of your bodybuilding goals. Most often, whey protein is used before and after training. All the useful substances contained in the protein are quickly and easily absorbed by the body, and also contain vitamins and minerals that cannot be found in everyday food. Whey protein is also suitable for those people who have lactose intolerance, as it is most often made on the basis of egg and soy protein. And people who have such a problem should always carefully read the designation on the packaging, lactose-free products are labeled accordingly. It is protein that helps your muscles recover faster after a workout, and recovery means muscle growth.

  Whey protein also suppresses hunger, one shake can replace a meal, which is very important if you want to get rid of excess fat.

  The recommended dose of protein is 30-40 grams at a time. And remember, do not put protein aside, hoping to get enough protein from food, this option will definitely not work out for you. So take a protein shake before and after your workout, and achieve success in bodybuilding.

  Creatine

  The next most important nutritional supplement is creatine. It is a substance that is produced in a completely natural way by our muscles. As a dietary supplement, you can find creatine monohydrate, which is used to produce muscle energy. Most often, creatine is taken immediately before training, as it improves training performance, muscles are less “clogged” with it, and stay fresh and strong longer. You will see how your results rise to a whole new level.

  Amino acids

  The next item on our program is amino acids. And here we are not talking about all amino acids, but only about those that are abbreviated BCAA, the so-called branched-chain amino acids. There are only 3 out of 21, and they are called leucine, isoleucine and valine. These amino acids are the building blocks of proteins. The body uses amino acids BCAA primarily for recovery after training and improves metabolism.

  beta alanine

  When we are intensively engaged in something, an oxidation process occurs in our body and lactic acid is produced, which, by the way, is responsible for muscle fatigue and the fact that the body begins to obey us worse. Beta-alanine interferes with this process. It triggers the production of carnosine in the body, which suppresses lactic acid. Of course, this is not a panacea, and it is not worth hoping that you will go through the entire workout without a hint of fatigue, but this amino acid will actually help you get more done.

  Glutamine

  And finally, let's remember such an important thing as glutamine. It is believed (and not unreasonably!) that it helps to become stronger for a certain period of time. Like in the cartoon about Popeye, who ate a can of spinach and became hoo how strong. Divide all this by fifteen and you will understand how glutamine affects the body. After that, it’s even somehow undignified to claim that, among other things, it strengthens the human immune system.

  Conclusion about nutritional supplements

  Of course, you don't have to take nutritional supplements to be successful in sports. Everything can be achieved in your own way. Just consider the fact that it will be much slower and harder, in addition, in this case, you should enlist the support of a really high-class trainer who will help you alternate periods of load with rest, take into account your individual recovery characteristics and much more.

  In this article, we have provided you with five basic sports nutrition elements that will help you reach your goals faster. Whether to use them or not is up to you.

  Without a doubt, the best way to build muscle is through effective training and full recovery. But to truly maximize your growth potential, supplements are required. Sports supplements play the role of an amplifier, and not only in nutrition, but also in training, and in restoring the body after physical exertion.

  Thus, in this article we will focus on the best supplements for muscle growth, which are listed in order of priority for their effectiveness.

  Whey tops the list of muscle building supplements because it is the most important product for triggering protein synthesis. Whey proteins are globular proteins that are isolated from whole whey, they have a high level
  branched-chain amino acids (BCAAs) and are extremely fast-absorbing, which is exactly what growing muscles need. Whey also contains peptides (small proteins) that increase blood flow to the muscles. That is why whey protein is often recommended to be taken immediately after a workout.

  How to increase the effect of action: Take 20 grams of whey protein powder half an hour before training and 40 grams within an hour after training. Also, it can be quite helpful to take 20-40 grams of whey in the morning to set the pace for muscle growth. It is best to choose the finest whey powder, in the form of powder, which contains whey protein hydrolyzate (whey protein broken into small fragments for faster absorption) or whey protein isolate.

  Protein casein. Another milk protein, casein, is almost as effective as whey. Casein is always paired with whey protein due to its very slow absorption rate and this makes it ideal to take.
  at bedtime, because this prevents catabolism (muscle breakdown, metabolic breakdown process) during sleep. Casein fills the body for a long time and eliminates the feeling of hunger, which makes it an excellent supplement for those who use diets to burn fat. Studies have found that casein is a great complement to whey. Casein increases muscle protein synthesis in the same way that whey protein does, and the interaction between the two, scientists have found, may even be more effective for muscle growth than other types of protein.

  How to increase the effect of action: Choose casein, which contains micellar casein (the slowest in the process of digestion) and take 20-40 grams before bedtime. After training, add 10-20 g of casein to whey protein. In addition, consuming 20-40 grams of casein in protein shakes between meals is also important.

  Creatine. consists of three amino acids: arginine, glycine and methionine. Creatine works in several ways. On the one hand, it increases the amount of fast energy in the muscles needed to perform repetitions in exercises. The more of this fast energy available to the body, the more repetitions you can do at a given pace, which gradually builds strength and mass in the long run. Creatine also concentrates more water in muscle cells, which promotes faster muscle growth. Another effect of creatine has recently been discovered, which is to increase the level of insulin-like growth factor-1 (IGF-1) in the muscles, which is critical for stimulating muscle growth.

  How to Maximize Your Benefits: Take 2-5 grams of creatine in the form of creatine monohydrate, creatine malate, creatine ethyl ester, or creatine alpha-KG with your protein shake right before your workout. This will help keep your muscles saturated with creatine and provide them with the fast energy they need to perform more reps. After training, take another 2-5 grams in addition to 40-100 grams of fast-digesting carbohydrates. At this point, the creatine will be rapidly taken up by the muscle cells and the increase in IGF-1 levels will further enhance muscle growth. On non-training days, take 2-5g of creatine with a carbohydrate-rich breakfast.

  Branched Chain Amino Acids (BCAAs). The term "branched chain amino acids" refers to leucine, isoleucine, and valine, which are essential for the repair and construction of muscle tissue. Leucine is the most important of the three, as studies show that it can stimulate muscle protein synthesis on its own. However, it's still better to use all three together as they work synergistically (together) to provide a host of benefits, including muscle growth, increased energy during exercise, and blunting the action of cortisol (a catabolic hormone that suppresses testosterone and increases muscle tissue breakdown) and reduced levels of muscle soreness after exercise.

  How to increase the effect of action: Take 5-10 grams of BCAAs with breakfast, as well as before and after training.

  Beta-Alanine / Carnosine. In the body, the amino acid beta-alanine, in combination with another amino acid, histidine, form carnosine (a dipeptide, consisting of the amino acid residues beta-alanine and histidine). Research shows that when muscles have higher levels of carnosine, they gain more strength and endurance. Several studies have shown an increase in muscle strength and power in athletes taking beta-alanine. One recent study found that exercisers who took beta-alanine along with creatine gained more muscle mass and lost more body fat than those who took creatine alone.

  How to increase the effect of action: Take 1-2 grams of beta-alanine or carnosine immediately before and after each workout in addition to a protein shake. On rest days, take 2 grams with breakfast, along with creatine.

  Nitrogen boosters (nitrogen oxide boosters). is a molecule that is involved in several processes. One of the most important for bodybuilding is the ability of nitric oxide to dilate blood vessels, which allows more blood flow to the muscles for increased delivery.
  oxygen, nutrients, anabolic hormones and water (blood is mostly water). This gives you more energy during your workout, improved muscle pumps, better muscle recovery and post-workout growth. By the way, the amino acid arginine is easily converted into nitric oxide in the body. Studies have shown that those subjects who were given arginine significantly increased muscle strength and muscle growth, as well as achieved significant fat loss.

  How to increase the effect of action: Use NO-boosters that contain 3-5 g of arginine in the form of L-arginine, arginine alpha-ketoglutarate, arginine ethyl ester or malate. In addition, consider using NO boosters that contain ingredients such as citrulline, pycnogenol, and American ginseng, as these substances increase the ability of arginine to convert to NO. Take one serving at each of the following times: in the morning before breakfast, 30-60 minutes before training, immediately after training, and 30-60 minutes before bed. Studies show that taking nitric oxide along with vitamin C helps maintain NO levels longer.

  . This amino acid is one of the most important in bodybuilding because it is directly involved in muscle function. Glutamine provides numerous benefits for athleticism, such as: influence on muscle growth by increasing the level of leucine in muscle fibers, counteracting the decline in muscle strength and strengthening the body's immune system. Taking glutamine before a workout can help reduce muscle fatigue and raise growth hormone levels. In addition, recent research has shown that glutamine may also play a role in fat loss by increasing calories burned and fat burned at rest and during exercise.

  How to increase the effect of action: Take 5-10 grams of glutamine in the morning with breakfast, as well as before and after training.

  ZMA additive. ZMA is a combination of zinc, magnesium aspartate and vitamin B6. This is a very effective supplement, because as a result of hard training of athletes, for example, in the gym,
  a significant waste of these essential minerals, which are of great importance for maintaining hormone levels, and also contribute to good sleep, immunity or a speedy recovery (in the case of colds). Intense training can compromise testosterone and IGF-1 levels. In fact, one study found that high-intensity athletes who took ZMA significantly increased their testosterone and IGF-1 levels over eight weeks of training, while those who took placebo experienced a slight decrease in testosterone and IGF-1. Naturally, increased levels of testosterone and IGF-1 can influence rapid muscle growth.

  How to increase the effect of action: A serving of ZMA supplies the body with about 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6. Take the supplement 30-60 minutes before bed without food. Taking ZMA on an empty stomach will promote maximum absorption of ingredients and good sleep for a full recovery.

  
  . In addition to being a popular fat-burning supplement, carnitine is now also known to positively influence muscle growth through a number of mechanisms, all of which have been supported by clinical studies. On the one hand, carnitine can increase blood flow to the muscles, which means it provides similar benefits as nitrogen boosters. Carnitine increases the number of T receptors inside muscle cells, resulting in an increase in testosterone levels to stimulate even more muscle growth. In addition, carnitine supplementation increases IGF-1 levels. Put all these benefits together and you have the potential for significant muscle growth!

  How to increase the effect of action: Take 1-3 g of carnitine in the form of L-carnitine, acetyl-L-carnitine or L-carnitine L-tartrate with breakfast, before and after training, and with evening meals.

  
  Beta-ecdysterone. Beta-ecdysterone is a phytochemical found in plants such as spinach, where its main function is to protect the plant from insects. Russian scientists discovered many years ago that beta-ecdysterone also has anabolic properties. Indeed, it is similar in structure to the hormones found in insects and crustaceans. However, beta-ecdysterone does not behave like a hormone in the body, but rather works by stimulating protein synthesis and thus muscle growth. Some studies indicate the effectiveness of ecdysterone and for the growth of muscle strength.

  How to increase the effect of action: To get the most out of beta-ecdysterone, you need to take a fairly high dose and evenly divide it throughout the day. Look for supplements that contain 100-200 (or more) mg of beta-ecdysterone per serving and take them with meals in the morning, before and after training, and at lunch and dinner, for a total of 400-500 mg per day .

  High molecular weight Vitargo carbohydrates. Molecular weight is a term that refers to the mass of one molecule of a substance. Thus, high molecular weight carbohydrates are essentially made up of very large and heavy
  molecules. Vitargo is a patented brand of the Swedish company Swecarb AB. Typically, the supplement is made from waxy corn (corn) starch, which makes these carbohydrates truly special, as they have the ability to quickly pass through the stomach into the intestines, where they are absorbed and released into the bloodstream. Studies show that high molecular weight carbohydrates pass through the stomach almost 100% faster than sports drinks! This is important post-workout because high carbohydrate intake at that point can slow down cortisol and prevent muscle breakdown, as well as increase insulin levels, which will promote muscle growth and replenish muscle glycogen levels.

  How to increase the effect of action: Taking 60-100 grams of Vitargo carbohydrates after training will help speed up the process of muscle recovery and growth, as well as increase insulin production, which will affect the improvement of the action of amino acids, creatine and carnitine in muscle cells. In other words, high molecular weight carbohydrates not only have a positive effect on muscle growth on their own, but also help other sports supplements perform even better.

  Note: If you have any questions regarding the individual safe use of supplements, you should consult your doctor.

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  • Each person's body is unique, so it reacts differently to supplements.
  • Athletes tend to prefer creatine, it allows you to maintain a high pace of training and better strengthen muscles.
  • With the support of proper nutrition and training, supplements will help you get to the next level faster.

  So, the five most important supplements for rapid muscle growth

  If you walk through a bodybuilding store, you will see a huge number of supplements designed specifically for better muscle growth and recovery of your body after a grueling workout. For the most part, all supplements are good in their own way, but not all of them are suitable for every individual. Each person's body is unique, so it reacts differently to supplements. Despite all this, there are a number of supplements that help you achieve the best results and get the most bang for your buck across the board. Next, Pittsport will tell you about the supplements that will best help you build muscle.

  1. Creatine

  Creatine is a completely natural, natural substance found in our muscle cells. Primarily around skeletal muscle tissue, where about 95% of all creatine in the body is located. The remaining five percent is evenly distributed throughout the body.

  This natural metabolite is reproduced as creatine monohydrate for sports dietary nutrition. In the body, it is needed for cellular energy production and modulation.

  Benefits of using creatine:

  • Stimulating the beginning of muscle growth
  • Increasing the volume of muscle cells
  • Fast recovery after workouts
  • Rapid glycogen synthesis
  • High intensity muscle work

  Athletes tend to enjoy using creatine in both strength training and bodybuilding as it allows them to keep up the pace of their workouts and build muscle better. At the same time, it is always easy to stop taking creatine, because it is always present in the body anyway. As a rule, it will take the body 3-4 weeks to bring the level of creatine back to normal.

  2.Beta-Alanine

  Beta-Alanine is a naturally occurring, non-essential amino acid that comes into our bodies from protein-rich foods such as chicken. The increase in training performance is due to its ability to increase intramuscular levels of carnosine. Taking Beta-Alanine as a supplement will allow you to increase your carnosine levels by over 60% in just 4 weeks.

  This is very important during intense training, when our body produces a large amount of hydrogen, due to which the pH drops, that is, there is more lactic acid in the body. This acidity can cause extreme fatigue, impair muscle performance, and even cut off nerve impulses.

  By maintaining elevated carnosine levels with Beta-Alanine supplements, you will be able to delay the production of hydrogen and subsequent acidity, which will allow you to avoid rapid fatigue or muscle failure.

  Additional positive points when using Beta-Alanine:

  • Enhanced endurance
  • Increased power
  • Less fatigue
  • Improved body composition
  • Beta Alanine Works Well With Creatine
  • Increased performance, regardless of intensity or duration.

  3. Whey protein.

  It has long been a known truth that bodybuilders can increase their performance and build powerful muscles by consuming whey protein shakes. These proteins provide our body with a lot of protein, as well as the necessary amount of calcium, magnesium and other minerals that are so easily absorbed in the form of a drink.

  These protein blends are usually consumed both before and after workouts for better recovery. Whether you're sticking to your muscle-building diet or want to burn excess fat, then using whey protein every day can help speed up those processes. Next, Pittsport will tell you about the main benefits of this supplement.

  • Easy absorption. Many athletes can save time by using post-workout whey shakes for fast-absorbing nutrients, as these supplements contain a range of vitamins and minerals not available in daily diets, making it a great option for busy business people.
  • There are no problems with digestion of lactose. People with lactose intolerance are aware of the discomfort that often awaits them when using everyday shakes. Whey protein blends are usually a combination of egg and soy proteins, as well as calcium caseinate. As you yourself may have noticed by the composition, no negative effect, as after milk, is observed.
  • Increased muscle recovery. After intense weight lifting or other sporting activities are over, your body needs to recover, and for this it needs special nutrition. Protein is the most important building block for muscle recovery. Protein is the main ingredient in protein blends and many other supplements. If you use it immediately after training, then your body will start the process of rapid recovery.
  • Natural appetite suppressants. Eating a high protein diet can easily satisfy hunger, thereby allowing you to eat a low-calorie diet without feeling hungry. Whey protein supplements and shakes can be used as meal replacements or as a snack between meals.
  • Amino acids. Our bodies need a significant amount of quality proteins and amino acids to function properly. Whey protein supplements are literally loaded with amino acids that enable protein synthesis.
  • Improved metabolism. A large amount of protein is necessary for athletes as fuel for the stove. When you consume it throughout the day, it serves as a great source of energy and keeps that fire going, which we call metabolism. With an improved metabolism, you will burn more calories and satisfy your hunger.

  Recommended Portion: consume 30-40 grams of whey protein. Best before or after workouts, and also when there is simply no other food nearby to get the required amount of protein. However, while these shakes are ideal workout supplements, at other times, always try to eat whole foods.

  4. Branched amino acids.

  Another essential supplement that is often used by both strength and bodybuilders are branched-chain amino acids. Of the 21 essential acids, three are branched: leucine, isoleucine, and valine. These amino acids are the main building blocks of protein and make up about 30% of all skeletal muscle in our body. Our body uses them to repair muscles. Just like whey proteins, they send nutrients directly to the muscles, allowing them to recover better. Your body uses up BCAAs during exercise, so supplementing can help you replenish lost nutrients. This supplement also reduces muscle pain from fatigue and speeds up metabolic recovery.

  A good proof that BCAAs really help is the increase in muscle endurance through constant fueling. This may be of interest to long-distance athletes such as marathon runners, swimmers, or even just backpackers.

  5. Glutamine

  Glutamine is generally praised for its ability to cushion muscle tissue breakdown during intense exercise, which can help increase endurance and strength threshold. You will find that you can lift heavier weights, both longer and more times. Your body compensates for overcoming strength limits with muscle growth. Glutamine, as a supplement, also has a number of other benefits:

  • Preserving muscle tissue allows your body to burn extra fat, because the stronger your muscles, the more efficient your metabolism. When you work out to lose weight, your body can burn some muscle mass, so it's important to slow down this process.
  • Glutamine has been shown to be beneficial in restoring the immune system in many people who have taken it. During intense training, glutamine allows you to distribute part of the load on the immune system, thus it not only restores muscles, but also integrates into the immune system, allowing the whole body to recover faster.
  • Glutamine is also known for its ability to increase growth hormone levels in the body. This is incredibly important for those who are focused specifically on muscle growth. Studies show that as little as 2 grams of glutamine supplementation already increases hormone levels.
  • Muscle tissue needs nitrogen. Glutamine supplements (L-glutamine) contain about 20% nitrogen, making them one of the best sources of nitrogen for muscles.
  • Together with other builders and building blocks such as creatine and whey protein, you will see significant growth and move quickly towards your goal.

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