Most commonly, if you can only choose one tonic, it must be protein powder. Why do you need to eat protein powder? Because it is difficult to get enough protein through diet. The recommended intake of protein in a normal and balanced diet is 0.8- 1g/kg, that is to say, how many kilograms you plant is almost the intake of protein. If it is muscle enhancement, it is recommended to1.5-1.8g/kg; 2-2.4g/kg is recommended for reducing fat. Generally speaking, a rough calculation of twice the weight is enough. Assuming a weight of 70kg, you need to consume 140g protein.
An egg contains about 7-8g of protein, and a steak of 150g contains more than 30g of protein. If you eat enough 140g protein, you need 20 eggs or 4-5 steaks. Who can eat? I can't eat it anyway. In contrast, it is much easier to drink protein powder. And the price of protein powder is actually cheaper.
There are two main kinds of protein powder: one is whey protein (there are two common whey proteins: one is concentrated whey protein, which contains lactose and fat, and protein accounts for about 80%; Further separate fat and lactose, and purifying protein to obtain separate whey protein (protein content is more than 90%); One is casein, the content of protein is about 80%.
The content of essential amino acids in whey protein and casein is slightly different (mainly leucine), and whey protein contains more leucine, which is very important for promoting muscle growth and preventing muscle decomposition. There is another important difference: whey protein is digested quickly, about 3 hours; Casein is digested slowly and takes 8 hours.
Whey protein digests quickly. Although it absorbs quickly after exercise, it also decays quickly. Casein is slow to digest, although it can't be decomposed quickly at once, it can provide the raw materials needed for muscle synthesis more permanently. Therefore, whey protein has more advantages in promoting muscle synthesis, while casein has more advantages in preventing muscle decomposition.
In addition, some experiments show that in the short term, whey protein helps to grow more muscles, but in the long term, there is not much difference between taking whey protein and taking casein.
Therefore, it is more appropriate to eat whey protein after exercise to improve amino acid content and promote muscle synthesis, while it is more appropriate to eat casein before going to bed to prevent muscle decomposition.
If you have to choose one, choose whey protein because it tastes better and the price is cheaper.
BCAAs, branched-chain amino acids, refer to three essential amino acids: leucine, isoleucine and valine. As mentioned earlier, leucine is very important for preventing muscle decomposition and promoting muscle synthesis. Experiments show that the effect of leucine supplementation alone is better than that of three supplements together.
Do we need to supplement such a good thing? Actually, no. Because whether you eat eggs, muscle, beef or protein powder, it is rich in branched-chain amino acids. As long as you get enough protein, you don't need to take BCAAs supplements at all.
It is also one of the essential supplements for many people. Let's see how it works first.
ATP is the energy source of muscle. Generally, muscle cells only maintain a relatively low ATP level, because if we use too much energy at a time, the pH value of muscle cells will be too acidic, which will affect cell function. When ATP is used, creatine kinase can help to remove hydrogen ions produced in the process and restore the original pH value. At the same time, creatine kinase will make its brother creatine phosphate (creatine phosphate) convert ADP (used ATP) into ATP again. Before high-intensity exercise 10 seconds, before other energy sources (glucose, fat, etc.). ) is used, and the energy comes from this system (phosphorus system).
Creatine phosphate is converted from creatine by phosphokinase.
Although the body can synthesize creatine by decomposing glycine and arginine. But the experiment shows that the extra supplement is very beneficial, especially for the power output, which is increased by 26%. But it does not directly promote muscle improvement. It is indirect: 1, which provides more energy, thus enhancing training intensity and promoting muscle growth. 2, increase the water content in the muscle, make the muscle look swollen.
In addition to improving energy and reducing fatigue, experiments show that creatine supplements can also help reuse glucose. Even experiments show that it can reduce depression and relieve headaches. However, it should be noted that some experiments have shown that creatine supplementation may lead to hair loss in people with hair loss genes.
Can you get it from food? It is true that some meat contains creatine, but the content is not much (half a kilogram of meat can only provide 1 g creatine). The recommended dose is 3-5g. . . Let's take supplements.
Many manufacturers recommend taking 20g/ day in the first week of eating and maintaining 5g/ day thereafter. Experiments show that there is no special benefit. It is recommended to take it after exercise or regularly, 3-5g a day.
The most amino acid in human body, 90% glutamine in skeletal muscle. The condition must be amino acids that the body can synthesize. But sometimes it can't meet the demand, especially when you are injured or sick. Under normal circumstances, it can promote muscle growth, prevent muscle decomposition and protect leucine.
Experiments show that glutamine supplementation has no special effect on bodybuilders, and its performance is the same as that of placebo group. But for more than 2 hours of exercise (such as long-distance running), it is helpful for recovery.
If protein takes enough, it doesn't need special supplement.
One of the amino acids that the human body can synthesize. Alanine can form carnosine with histidine. Hydrogen ions released during exercise will increase the acidity of muscles, while relatively high concentration of carnosine can offset the accumulation of acid, thus improving sports performance and delaying exhaustion. Research shows that 60-240 seconds of exercise is the biggest benefit, which means that each group may do 1-2 times more when lifting iron.
Why not just eat carnosine? The concentration of carnosine can not be increased because carnosine directly supplemented can not be well absorbed by muscle fibers. β -alanine supplement can be absorbed to synthesize carnosine.
It is recommended to take 2-5g daily. Note that if you eat too much, some people may feel facial numbness, but this numbness will generally disappear after a period of time.
One of the main components of nitrogen pump, which increases the pump sense, is mainly used to increase the content of nitric oxide in the body. Nitric oxide (NO) is a signal molecule, which can relax myocardium and help to lower blood pressure.
Arginine does not activate the production of nitric oxide very well, but is just a basic substance to produce nitric oxide. Eating arginine directly is not effective. Arginine eventually enters the blood through the digestive system. Experiments show that taking arginine has no improvement on strength training and patient training.
Citrulline is converted into arginine in the liver and then enters the blood. Therefore, taking citrulline can increase the concentration of arginine more effectively than taking arginine directly, and it will not cause diarrhea like taking arginine. Experiments show that taking citrulline malate can increase the times of each group in high-group training and reduce the fatigue degree of 24-48 hours after training.
So, if you want to eat, eat citrulline malate. Take citrulline malate 4-1 0g after training for half an hour to1hour.
There are many related studies, which are also very safe and can be called "safety stimulants". Enhance strength, increase the number of groups, relieve fatigue and promote fat consumption. However, because it is easy to form tolerance, it needs to be taken regularly-it can be stopped for 3-7 days every 1-2 months.
Take it before exercise. The recommended dosage is 4mg/kg, with a maximum of 500mg. Why don't you have a cup of coffee?
There are several kinds of carnitine. Its function is to transport long-chain fatty acids to mitochondria for metabolism. The body can be synthesized, and the external supplement can increase the concentration in the body. However, experiments show that additional supplementation and concentration increase can not improve sports performance, nor can they increase fat consumption. So, if you take enough photos of protein, you don't need to add anything.
Eta- hydroxy-β-methyl butyrate, I don't know what it's called in Chinese. . . Experiments have proved that (including a latest experiment of 20 17) is useless.
It refers to three trace elements: zinc and zinc, which will reduce the serum testosterone level if lacking; Magnesium, the second most easily deficient trace element in human body (the first is vitamin D), helps to improve sleep quality; Vitamin B6, which may help to improve energy.
Studies have shown that it is useless. Although these trace elements are important, if they are not lacking, extra supplementation will not improve sports performance.
Many foods contain these, such as scallops, cows, fish, chickens, bananas, sunflower seeds, nuts, spinach, avocados and so on.
Almost got there first. Pick the three most reliable ones: protein powder, creatine and caffeine.
Tonics are always just "tonics".