Also, they include antibodies that protect a person from infection, and hemoglobin, which is extremely necessary for athletes. A lack of proteins can cause problems such as weight gain, deterioration of the skin and hair.
Obtaining a sufficient amount of protein, including “ordinary” foods in the diet, is a rather difficult task. It is especially difficult for people who work hard since they do not have enough time to organize proper nutrition.
Attention! Those who are struggling with excess weight or striving for high sports achievements are recommended to use protein shakes. Their basis is an extract from water-soluble natural proteins, for which soybeans, milk whey or egg white are used.
Assimilated, they do not lead to an increase in body fat and accelerate metabolism. This allows you to recommend such drinks to those who want to get rid of extra pounds. These are ready-made products that even in the office will help to quickly and permanently satisfy hunger. They are perfectly absorbed by the body and do not violate the function of the gastrointestinal tract.
This is the main reason why we recommend protein intake as pre-workout supplements to go to them with a different muscle predisposition. This will be so because the body will have enough time to properly assimilate these nutrients and achieve that while we are performing the training the muscles will perform much better protein synthesis, achieving greater performance because fatigue will be delayed and the risk of injury muscle will decrease.
It is true that after training it will be good to provide the body with proteins again to achieve improvement and return to normal much faster, but we must also keep in mind that a contribution of proteins before training is essential if what we want It is a completely normal development of work routines. For everything, it is necessary that our diet be as healthy as possible, and that a correct protein contribution is not lacking to achieve a correct and adequate development of the physical exercise we perform.
Main goal: creating a favorable anabolic environment
Optimum dose: 5 g before training, maximum 20 g per day
Benefits: BCAAs are key ingredients for optimal regulation of protein metabolism, increase the synthesis of protein and suppress its breakdown. It is important to obtain the correct ratio of leucine to isoleucine and valine – 2: 1: 1, respectively.
It was proved that leucine most effectively stimulates the synthesis of muscle protein, which is why its specific gravity in the amino acid mixture should be the highest. It is recommended that you target about 3 g of leucine per dose of BCAA.
BCAAs provide immediate protection against the negative effects of the catabolic environment that occurs during exercise. Also, BCAA intake can help reduce muscle soreness (delayed muscle pain syndrome); in this way, you can recover faster and return to intensive workouts.
Main goal: increasing muscle endurance
Optimum dose: 1.5-5 g
Benefits: Beta-Alanine is another ingredient that can help increase your overall workload. It improves the buffering of hydrogen ions (H +), which makes it possible to maintain a high intensity of training for a longer period.
After taking a large dose of beta-alanine, you will most likely experience a specific tingling sensation on the skin. Don’t worry, this beta-alanine consumption effect is called “paresthesia,” and it’s completely normal. If you are not a fan of uncomfortable sensations, it is recommended that you simply divide the dose into smaller quantities and take them throughout the day.
Beta-Alanine is great for stimulating extra reps and maximizing your training. By the way, you do not have to take beta-alanine right before training. Reception in small doses during the day will no less effectively replenish its reserves in the body and increase the ability to buffer hydrogen ions.
Main goal: explosive force
Optimum dose: 5 g before training, maximum 20 g per day
Advantages: Creatine is the component that gives the greatest effectiveness for strength training with a small number of repetitions. Simply put, it helps to saturate your muscles with a specific substrate (energy source), which helps to quickly release a large charge of energy needed to work with very heavyweights.
Pay attention to the dosage range of creatine. Pretty wide, right? The reason is that most manufacturers recommend going through the “loading” phase to speed up the process of muscle saturation with creatine. This phase, as a rule, lasts for a week, and then it is recommended that creatine intake be reduced to about 5 g per day in the “maintenance” phase. In general, if you do not aspire to an ultrafast set of muscle mass, you can safely skip the “loading” phase. Just stick to 5 grams, or about 1 teaspoon, of creatine per day.
Creatine is a great ingredient. As with beta-alanine, you can take it at any convenient time, and not just before your workout. To date, there is only one study that demonstrates the beneficial effects of taking creatine after training. Most studies show that creatine intake has very little effect on strength and endurance.
Advantages: The main role of vasodilators (vasodilators), such as L-arginine, L-citrulline, beetroot juice, and pomegranate extract, is to increase the level of nitric oxide in the blood, which leads to an increase in blood flow, which stimulates blood flow to the heart and increases MOS (cardiac output). It has been proven that vasodilators effectively prevent the onset of fatigue during high-intensity physical activity.
Well, now, with the support of the Big Four, go conquer the gym and achieve maximum growth in strength and productivity!
But not all protein intake must reach our body in this way, we can also get them through food, which is the most common way to do it. Eating foods rich in protein is essential to achieve good muscle development. But doing it immediately to training will not help us almost anything since it takes time for the body to digest and assimilate those foods. That’s why consuming a shake after training is a better idea.
Throughout the day we must charge the batteries, as far as proteins are concerned, and focus our diet on proper muscle development. The contribution of proteins must be present in all meals to achieve an accumulation in the body that will help us improve the results, not only at an aesthetic level and volume, but we will also perform much better at a general level.