As you know, it takes a lot of hard work and dedication to training and eating right if you want to achieve a ripped physique. But more and more research is revealing the benefits of supplements for health, performance, fat loss, improved training, lean muscle building and more. So we put together 30 of the best researched-based tips on supplementation. Take your training and performance to a whole new level with these surefire tips for success.
1. PROTEIN PLUS CREATINE PROMOTES HEALING AFTER INJURY
Soft tissue injuries, such as strains and sprains, trigger increased metabolic rate, protein breakdown and inflammation. Chris Tack from the Guy’s and St Thomas NHS Foundation Trust in London, United Kingdom— in a review of literature— noted that athletes are often nutrient deficient as a result of injury and immobility. Adequate protein and creatine monohydrate intake provides amino acids for promoting tissue hypertrophy and triggering protein synthesis— and increases muscle creatine phosphate levels, which supplies energy for cell repair. Based on other studies, recovering athletes should take two shakes per day, each containing 30 grams of whey protein. They should also take five grams of creatine monohydrate a day. (Strength and Conditioning Journal, 38(1): 22-26, 2016)
2. GREEN TEA EXTRACT LINKED TO LIVER TOXICITY
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