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Your Complete 2017 Supplement Guide
To be the best you must take every advantage you can, and nowhere does this precept hold truer then in the uncompromisingly tough sport of bodybuilding. As each year progresses, it can become harder to gain the competitive edge. Age, an adjustment and acclimation to training that causes slower progress and the general complexity of life with its many demands and issues can all conspire to thwart our training efforts. While training intensity can be accomplished trough a targeted training program and an ability to adequately stimulate our muscles is something the motivated and determined bodybuilder often has no problem doing, muscle recovery is another issue.
It is especially important at a time of the year when social demands and incorrect eating combine to stifle our progress. This is why it is particularly important to fill any nutritional gaps with quality supplementation , a practice that can be done all year round for maximal results in muscle size and strength.
Your Complete Supplement Guide
The misconception that supplementation is not really necessary that they are, after all, only to be used to supplement a nutritionally deficient diet has persisted for quite some time. In recent times, however, it has become clear with advancements in supplement quality, purity, and what they can offer, that whole food nutrition simply cannot cover everything. Rather than being an optional extra to boost bodybuilding success, supplement use is a crucial aspect for fat loss, muscle building and performance.
As we all know by now, it is of primary importance to ensure that correct nutrition is in place ahead of training. After all, missing the occasional training session may even be productive for much needed recovery, but neglecting nutrition means a breakdown in the healing process. Once training is resumed under these conditions, there may be little in the way of caloric support to ensure that protein synthesis and muscle growth occurs.
Muscle may even begin to cannibalize itself as the body enters into a catabolic state. Even with the best of diets this can sometimes happen if training demands override the nutritional balance or imbalance. To be extra sure this does not happen, supplementation has become a must for those serious about ongoing results. In the following article I will outline the supplements that have helped me to add a massive 10 kilograms 22lbs of solid muscle to my physique over the past year—taking my body weight from 80 kilograms lbs to 90 kilograms lbs —and explain how these have helped me to improve my performance and enhance my size as a natural bodybuilder, aged A plan is included to be used by those wanting to achieve similar results.
Supplements are listed in order of priority. As a foundation for muscle gains, quality protein supplementation is without equal. And the best absorbed form—often used specifically post-workout, and with meals to round out one's protein balance—is whey protein. Whey protein has a high biological value and is extremely convenient to take. While protein obtained from food sources can provide more sustained protein levels especially prior to bed to offset the fasting period that usually occurs during sleep , whey is rapidly shuttled into the muscles where it can exert its powerful anabolic effects.
It is worth noting here that to fully preclude this hour fast one would need to wake once or twice throughout the night to consume protein. Thus, taking protein immediately upon waking is essential, and whey is, in my experience, the best form to take at this time.
Guide To Muscle Building Supplements
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As you may have heard before, creatine does, in fact, increase the water weight inside muscles, pulling more fluid into the cells.
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But this fluid places a stretch on the membrane of muscle cells to signal an increase in muscle protein synthesis, which results in real, long-term muscle growth. Creatine also provides the muscles a quick source of energy to fuel muscle contractions during workouts. In fact, creatine is a critical energy component of muscle cells. Having more of this energy available allows you to complete more reps with a given weight, which, over time, leads to gains in muscle strength and size.
If you take creatine monohydrate, consider doing a loading phase for the first five to seven days. To do this, take 5 grams four to five times per day with meals.
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On workout days, make two of those doses pre-and post-workout. After the loading phase, stick with 5 grams, both pre- and post-workout. Unlike whey, casein is a very slow-digesting protein. It can take as long as seven hours to deliver all of its amino acids to your muscles. This is why we recommend that you get some form of casein before bedtime, whether that be from a protein shake or from whole foods like cottage cheese or Greek yogurt. Since milk is a good source of casein, an easy way to add it post-workout is to mix whey in milk.