Although for most people recreationally trained primary motivation for regular visits to the health club is to improve the aesthetics of the figure as mentioned on the Homepage, it is not kid yourself, but it is nice to be aware that the muscles of your workout to workout become stronger . Joy is particularly high when goes extra pounds make in exercises such as squeezing the barbell on the bench , Traces and dead strings. The factors determining the development of muscle strength , primarily include the appropriately targeted training , and a well- balanced diet and – adequate to the training loads dose of rest. There is no doubt, however, that it is important to play here as well selected supplementation .
Between theory and practice
If we were to rely solely on the marketing slogans and sponsored content articles appearing in the trade press color , it should be considered that, in principle, most , if not all nutritional supplements for athletes , contributes to some extent to the development of strength. Even supplements like glucosamine , herbal extracts and formulations of vitamin and mineral supplements are sometimes portrayed as extremely useful or even indispensable when you build strength. In practice, however, a relatively small number of substances used in sports supplementation appears to be in this area appreciably helpful . However, there are a group of chemical compounds , the use of which clearly accelerates the progress of force.
Creatine
Let us say it loud and clear : there is no better , more effective and at the same time as safe substances with scientifically proven effect on the development of muscle strength than creatine . After entering the creatine muscle cells (in the form of phosphocreatine ) involved in the playing of the basic energy carrier intracellular – ATP from ADP , thereby increasing exercise capacity. Its application is already in the first weeks of supplementation to significant improvement in exercise parameters and allows you to sometimes increase the training load by as much as 10 – 15%. Typically, creatine is used cyclically in doses ranging from 5 to 10 g per day , or optionally using the saturation phase , in which considered to be about 15 – 25g creatine per day for a period of 5 – 10 days , after which a maintenance dose is within the range of 2 to 5g . Creatine can be taken with a constant supplementation , even for many months. Note: the most studied and contrary to popular theories chemically stable form of creatine monohydrate is .
Beta alanine
Beta alanine is a substance used in the sport of relatively recent. Scientific studies show that, especially in combination with creatine may have a significant influence on the development of strength and strength endurance and reducing fatigue. This effect is related to the fact that beta- alanine supplementation increases muscle carnosine . Carnosine has a strong buffering capacity , thereby preventing lowering the pH in muscle cells , which leads to the improvement of exercise capacity . Effect of beta – alalniny is not as spectacular as the effects of creatine , but there are reasons to combine these ingredients together , the effects of combined supplementation may prove to be significantly beneficial . Typically recommended to use beta- alanine okołowysiłkowo at a dose of 4 to 6 g per day.
BCAA / leucine
Popularity food supplements containing branched chain amino acids of aliphatic acids (BCAA ), which is leucine , isoleucine and valine in the recent years has markedly increased. BCAA , unlike other amino acids are metabolized mainly in muscle and their use is increasing in the course of intense exercise . It is believed that ensuring an adequate supply of branched chain amino acids before and during exercise reduces fatigue and improves the ability to exercise . Adoption servings of BCAAs or leucine same results while streamlining processes associated with exercise-induced regeneration , which results from the activation of enzymatic pathways focused on the synthesis of new muscle proteins . Usually recommended to take from 10 to 20g per day BCAA training days so that the dividing portion has been adopted before the part , a part during and after exercise .
Vitamin D
It would seem that the inclusion of one of the fat-soluble vitamins in this statement is some misunderstanding. Vitamins are after all ” banal ” food ingredients and it is difficult to believe that their use contributes to a significant improvement in exercise capacity . In the case of vitamin D , however, the situation is a little different. After the first pass itself must realize that its deficiencies are extremely common and probably also embrace most of the readers of this article. Secondly , there are studies showing that low levels of this vitamin in the body can be associated with a decrease in testosterone levels in men. Thirdly, there is evidence indicating that suplemenatcja vitamin D is beneficial for the development of muscular strength . Recommended doses are in the range from 1000 to 2000IU per day, but in the case of advanced deficiency can be safely increased up to 5000 – 10.000IU daily. At high doses should perform regular tests , because the excess of this vitamin is harmful . Vitamin D belong taken with meals containing fat .
Citrulline malate
Citrulline Malate is a highly underrated supplement . Hardly anyone goes after monopreparaty containing this compound , more popular associated measures , where it is only a small addition to the other components. Meanwhile, the research suggests that citrulline malate supplementation improves the ability to exercise such as aerobic fitness and strength endurance and attenuates fatigue , and – attention – reduce post-workout muscle soreness circulating called ” zakwasami ” . It is these last two qualities make this compound an attractive addition supplementation may in the case of people wanting to improve muscle strength . Usually it is recommended to take about 3 – 4 g Citrulline Malate before exercise , but research suggests that the effective dose is about 6g of this compound and the amount can be recommended .
Caffeine
Caffeine is a substance in a comprehensive manner affecting athletic performance , and although it is primarily ad hoc activity , there are studies indicating that its use can be helpful when building muscle strength . With the rest do not need to read scientific publications to find out that the portion of caffeine trains simply better. Caffeine is best taken only before workouts , too frequent to administer that quickly leads to the development of tolerance , which makes the action ceases to be felt and the need to increase the dose .
The same dosage is individual and depends on individual sensitivity to the action of this alkaloid . Some people enough 100mg of caffeine , others need 300mg . One thing is certain , if the dose in excess of 200 – 300mg are completely undetectable , you must give up the use of the substance , larger portions may in fact adversely affect water and electrolyte balance and provide an additional burden on the cardiovascular system.
A solid heart siphons blood to the remainder of the body, furnishing muscles and organs with the oxygen required for top execution. Testosterone assists red with blooding cell creation through the bone marrow. Low testosterone levels are connected to an assortment of cardiovascular dangers. A later, bigger investigation of 83,000 men found that men whose testosterone levels got back to typical were 24 percent less inclined to have a coronary episode and 36 percent more averse to encounter a stroke.
