No matter what your goals, these six supplements can help you to build lean muscle, burn fat and even fight ageing.
For many women who train with weights, increasing strength and lifting performance is more important than building muscle mass. Of course, any strength gains will be accompanied by improvements in muscle tone and shape — everyone desires these upgrades. But if you want to hoist more weight, you have to carefully select your nutritional supplements.
For starters, every strength-training diet should begin with adequate protein. This is the fuel by which muscles grow. To stay strong, your daily intake should be between 1 to 1.5 grams per 2.2kg of bodyweight, divided so that you don’t consume more than 25 grams at any one sitting (for greatest absorption). About 20 percent of this could be taken immediately after working out.
What follows are key vitamins and other nutrients that will help your muscles to contract more powerfully without tremendously increasing their overall size.
BCAAs. These three amino acids (leucine, isoleucine and valine) are unique from other aminos because they can be used as fuel within muscle tissue, allowing for increased muscular endurance and faster recovery. Leucine is the anabolic trigger for growth, so it helps to build new muscle tissue, plus may increase growth hormone and reduce cortisol. Even if you’re not looking to get bigger, branched-chain amino acids are critical for muscle power and endurance during intense training, plus recovery afterward. When supplementing, use a BCAA with at least a 5:1:1 ratio (leucine to isoleucine and valine) and take 5 to 10 grams before training.
This story is from the Issue 95 edition of Oxygen Magazine Australia.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the Issue 95 edition of Oxygen Magazine Australia.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Sign In
Sun's Out, Guns Out!
Use one or both these biceps exercises to build a strong, buff set of pipes — just in time for tank-top season.
The Power Of Meditation
You exercise your body, but what about your mind? Check out the range of benefits meditating can have on your body and your brain.
Fitmas Gift Guide
Christmas is the perfect time to give your friends, family or even yourself a gift that will keep on giving. Oxygen has found the best deals for you and your loved ones to be on your merry (and fit) way this Christmas. With health and fitness related gifts, you can all start 2018 inspired, empowered and ready to go after your biggest goals.
Five Minutes With... Jamie Eason
Five Minutes With... Jamie Eason
So What's All The Fuss About Collagen?
You’ve probably heard of it, but have no idea of the benefits it can provide. Could collagen be the missing link in your health and fitness regime?
The Doctor's Guide To Plant-based Nutrition
Are you getting enough protein? Switching to a plant-based diet certainly has its benefits, but doing it safely is something many overlook. Oxygen’s resident doctor and Sumo Salad Ambassador Dr Zac unpacks the facts and shares his tips for the transition to a plant-based diet.
Fit Pregnancy Tips From A Fitness Model Mum
The female body is an incredible machine of restoration and resilience. And while it is certainly necessary to slow down as our bodies experience the changes of pregnancy, humans were built to move. Oxygen ambassador Amelia Ricci reminds us why moving our bodies shouldn’t cease after conception.
Setting The Record Straight On Hemp
What was once a controversial crop and is now commonplace in every hipster café across the country, hemp was given the green light in Australia in late 2017 and for good reason. Emerging from the shadow of its whacky cousin, Oxygen has the lowdown on why this superfood deserves its time in the spotlight.
Codeine who?
Natural Alternatives to Pain Medication.
Top Transit Tips For Health Conscious Jetsetters
Why is it that as soon as you hit the airport, all motivation to eat healthily and train regularly goes out the window? Suddenly the caramel slice or Big Mac, that would never have crossed your mind before beginning your holiday venture, becomes too hard to resist (tell us we’re not the only ones?!). It’s certainly important to enjoy our holidays and take a break from hardcore training and diet regimes. But in a world full of jetsetters who are travelling more and more frequently, it pays to be a little mindful of moving your body regularly and watching what you fuel with!