SUPPLEMENTS ARE THE BEST WAY TO ACHIEVE RESULTS

First and very important is to understand the term supplement. The supplement is a dietary supplement and should not be a meal replacement. A balanced diet rich in proteins complex, carbohydrates, and healthy fats is the best way to achieve results. But with supplements, that way will be faster and better. 2/3 of the success is due to the food you eat only 1/3 to the exercise. It is physically impossible to ingest a certain amount of pure protein creatine or a certain amino acid. Without also ingesting huge amounts of fat and other unwanted substances. That’s the reason why people created nutritional supplements.

WHEY PROTEIN

Whey protein is a fundamental supplement, regardless of the goal, training experience, or gender. It is rich in amino acids (BCAA) which are essential for protein synthesis and achieving lean muscle mass.
The muscles are not building when lifting weights. On the contrary muscle fibers are destroyed or torn. They are putting together again during the rest period between training. With the help of proteins, muscles become even stronger growth and more capable. Proteins and the amino acids that makeup proteins are vital in the recovery process.

Methods of use and quantity

The most important time to use whey protein is after training. Another very important time to take whey protein is in the morning right after waking up. Especially if you exercise in the morning. In most cases, the recommended dose of protein after training is between 20 and 30 grams. If you do very intense training you will also need to consume up to 40 grams of protein.

Whey protein or proteins produced on the basis of whey protein are quickly absorbed. That is nevertheless a perfect meal immediately after training – when the muscles are in great need of adequate fuel. If we do not have the opportunity to consume a slower-absorbing protein, we recommend consuming whey protein in the morning before training and before going to bed. It can be consumed in combination with water and milk. It should be known that absorption is slower when combined with milk. Therefore this combination is not recommended during a meal after training.

CREATINE

Creatine is certainly one of the most popular nutritional supplements in sports. Various sports disciplines use this ultimate supplement. But it is at the top of the pedestal in fitness and bodybuilding. It has the ability to significantly increase lean muscle mass. It is also responsible for increasing strength during high-intensity training increasing energy and speeding up recovery time. As a supplement creatine replenishes the creatine stores that you get through foods such as red meat and fish. But it is not a stimulant like caffeine so we can`t feel its benefits immediately. It affects muscle strength, gives explosive energy and endurance, but also affects mental focus.

When and how to use

The “Old School” recommended taking the creatine in stages. The first phase in 20-gram refills is divided into individual servings of 5 grams 4 times a day for a period of 5 days. Then comes a maintenance phase of 5 grams before and 5 grams after training. In this way will feel the effects faster and muscle mass will gain faster.
However, the latest research recommends 3 to 5 grams of creatine before and after training to achieve approximately the same result over a longer period.