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
Bu hikaye Fitness Rx for Men dergisinin November 2016 sayısından alınmıştır.
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Bu hikaye Fitness Rx for Men dergisinin November 2016 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
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ENHANCED PERFORMANCE WITH CREATINE AND REST-PAUSE TRAININGThe right combination of supplement and training techniques can vigorously boost muscle size and strength. One combination suggested in 2016 involved the joint use of creatine monohydrate with the rest pause training technique. Rest-pause training typically involves the use of a weight that you can lift for a specific amount of repetitions. Yet, instead of lifting the weight uninterrupted for a complete set of repetitions, you rest between repetitions. This approach will typically allow performance of additional repetitions, providing a substantial training effect that boosts muscle size and strength.
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