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which bodybuilding supplements should i take
2014-11-25 14:24:31Add these supplements to your athletic arsenal to bump your physique and fitness level into the realm of the elite.
At one point or another, every hard-training athlete has been made painfully aware of the limitations of
his or her body. Whether it’s the specter of crushing fatigue, the frustration of a strength plateau or the
malaise of an all-out training rut, your active, hard-charging lifestyle takes its toll.
And while proper performance nutrition can stave off these setbacks to some degree,
the strategic implementation of a few key supplements can help you become a healthier,
more balanced athlete—one more resistant to injury and illness, more prone to shattering personal bests with regularity.
But with seemingly endless rows of colorful tubs lining your local supplement shop, knowing what to put in your shopping cart can be daunting—until now.
Here is a list that highlights the top 10 supplements you can begin using today to safely, effectively and definitively bolster your athletic pursuits.
FOR PERFORMANCE
These supplements boost your explosive power, as well as your ability to recover from exercise
which bodybuilding supplements should i take?
CREATINE
“Taking creatine helps to saturate your muscles with the rapid energy they need to perform explosively,” says Jim Stoppani, Ph.D., author of The Encyclopedia of Strength and host of the popular online training and nutrition series M&F Raw. “In the gym, this can mean a few extra reps on each set, which ultimately leads to greater gains in muscle.”
>> Dose & Timing: Take 2-5 grams 30 minutes prior to exercise or competition and another dose within 30 minutes after.
>> Best For: Sports that require short, explosive bursts of energy such as weight training, track sprinters, sprint swimmers, sprint cycling, soccer, baseball, and rowing.
WHEY PROTEIN
If there is one supplement that belongs in everyone’s cabinet, it’s whey protein. “Derived from milk, whey is rich in key amino acids that aid in muscle recovery,” says Stoppani. “It is easily digested, which means a rapid influx of aminos to hungry muscles after exercise.” Taking whey at key intervals, Stoppani says, can help you bounce back faster from tough workouts and preserve or even gain muscle.
>> Dose & Timing: Take 20-40 grams immediately post-exercise.
>> Best For: All athletes, recreational and competitive, can benefit from whey protein supplementation.
CASEIN PROTEIN
Instead of reaching for a sweet treat before bed, try picking up a tub of casein in a flavor that pleases your palate. “Casein clumps in the intestinal tract, giving it a much slower digestion rate than whey,” says Stoppani. “This makes it ideal before bed, since you’re essentially fasting while you sleep. This provides a slow trickle of muscle-repairing aminos throughout the night.” Casein is also beneficial post-workout.
>> Dose & Timing: Take 20-40 grams immediately before bed. You may also add 10-20 grams of casein to your post-workout shake.
>> Best For: Athletes concerned with the sparing of muscle tissue, such as weightlifters, wrestlers, and boxers, and anyone trying to gain muscle mass.
ARGININE
While muscle-pundits celebrate arginine for its ability to provide greater muscle pumps during intense workouts, it holds a host of other benefits for the recreationally competitive athlete. “Arginine enhances nitric oxide (NO) production which increases blood flow,” says Stoppani. “This means greater nutrient, hormone and oxygen delivery to working muscles.” Arginine has also been shown to raise levels of your body’s natural growth hormone (GH), which can aid in strength and muscle gain as well as fat loss.
>> Dose & Timing: Take 3-5 grams 30 minutes pre-workout.
>> Best For: Those who train with weights and are looking to add muscle, as well as athletes who can benefit from greater nutrient delivery such as runners, swimmers, and cyclists.
FOR ENERGY
These supplements provide fuel and focus, while also helping you maintain a streamlined, athletic build
CAFFEINE
If your only dose of this miracle compound comes in your morning java, then you are limiting its payoff. “In addition to improving alertness and mental focus, caffeine has been shown to immediately increase strength, increase energy use from fat, and decrease pain,” says Stoppani. Taken together, those benefits have tremendous implications for even the occasional gym-goer. And for the body-conscious, caffeine consumption can increase your metabolic rate by 15% (read: you’ll burn 15% more calories per day).
>> Dose & Timing: Take 200-400 mg 1-2 times per day, with one dose coming 30-60 minutes pre-exercise or competition.
>> Best For: Any athlete looking to gain an edge via mental focus and increased strength. It is highly beneficial for weight lifting, but its ability to decrease pain is a great advantage for endurance athletes of all types.
GREEN TEA EXTRACT
Lost in the shadow of the caffeine juggernaut is this herbal gem. But green tea extract has a host of benefits for athletes as well. “Green tea’s key ingredient is EGCG, or epigallocatechingallate,” says Stoppani. “This compound, with a name that’s near unpronounceable, provides energy and increases fat-burning; it has also been linked to the reduced likelihood of certain cancers and enhanced joint health.”
>> Dose & Timing: Take 500 mg 2-3 times per day before meals.
>> Best For: Anyone looking to stay lean and healthy. Because of its ability to aid in recovery and boost general health, it is key for competitive athletes who need to perform at peak levels over the course of a long season.
CARNITINE
Most things that are fatty taste great. It’s when that fat ends up around our waistline that we start looking as sluggish as we feel. Carnitine helps us put said belly jelly to use. “Carnitine aids in the transport of fats into the machinery of cells where it can be burned as fuel,” says Stoppani. “As a bonus, it has been shown to aid in muscle recovery after intense exercise and delay times to fatigue.”
>> Dose & Timing: Take 1-2 grams on an empty stomach 60 minutes prior to exercise.
>> Best For: Athletes that regularly engage in bouts of intense exercise such as crossfitters, boxers, runners, and water polo players. It can also benefit athletes that need to maintain weight for competition.
FOR GENERAL HEALTH
Fight off colds, joint pain, and other workout-killing maladies with these simple supps
MULTIVITAMIN
Inadequate nutrition can put your immune system and your athletic performance at risk. “Using a multivitamin will help to make up for any possible nutrition deficiencies that may arise from hard training,” says Stoppani.
>> Dose & Timing: Take one serving of a multivitamin as directed on the bottle each morning with breakfast.
>> Best For: All athletes, recreational and competitive, can benefit from multivitamin supplementation.
GLUCOSAMINE
You don’t have to be an aging athlete to be familiar with aching joints. “Glucosamine aids in the generation of new joint-cushioning cartilate by activating cells known as chondrocytes, which means it can help to limit the pain associated with joint wear and tear,” says Stoppani.
>> Dose & Timing: Take 1.5-2 grams per day in three divided doses.
>> Best For: All athletes can benefit from glucosamine supplementation, but it may be of even greater benefit to those who train with weights and those who engage in combative sports.
GLUTAMINE
Known as a key supplement in muscle-sparing, glutamine also moonlights as a healthy-living superpower. “Your immune system requires glutamine to function, so supplementing it is a good idea if you expect to keep to your training schedule,” says Stoppani.
>> Dose & Timing: Take 5-10 grams up to four times daily, including doses 30-60 minutes pre- and post-workout.
>> Best For: All athletes, recreational and competitive, can benefit from glutamine supplementation.
Tip: Many protein powders contain some glutamine, so adjust supplemental doses accordingly if taking both.
The main benefit
Builds Lean Muscle
Increase Muscle Mass
Lose Stubborn Belly Fat
Stop Muscle Wasting
Weight Loss - Lose Weight
Improves Eye Sight
Increase Hair Growth
Lowers Blood Pressure
Lowers Your Cholesterol
Reduces Stress
Wounds Heal Faster
Helps Manage Diabetes
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