Weight training is a very demanding sport. Moreover, taking food supplements helps the practice to progress by producing muscle recovery. Athletes lend insane powers to supplements. Then they complete the training. Carbohydrates, powdered protein, bcaa, creatine and sheathing are all part of supplements.

The best supplements

In addition to being known in the athletic world, protein, whey, creatine and BCAA plus glutamine increase performance. Even if taking them is not mandatory, they can provide power over a long distance and accelerate muscle growth. Gaining muscle mass is achievable through the intensity of physical training, the quality and quantity of nutrients athletes consume, recovery and quality of night’s sleep. Protein powder and whey feed the muscles. Because after consumption, they are quickly assimilated and reach the muscles within minutes. Apart from building muscle mass, they reduce muscle catabolism. As a source of energy for the cells, creatine improves physical strength and performance. By immediately penetrating the muscles, BCAA’s (composed of leucine, isoleucine and valine) repair and build muscle tissue. By strengthening the immune system, glutamine reduces muscle fatigue and stimulates growth hormone levels.

How to take the supplements

Taken with water for better assimilation, the protein powder is used 30 minutes with training (20 to 30 g) and 60 minutes after training (40 g) to stimulate muscle protein synthesis. For muscle growth, consider taking the whey (20 to 40 g) immediately upon getting up in the morning. Creatine, on the other hand, can be taken at any time of the day as long as it is not swallowed with caffeine. Take 2 to 5 g of creatine 30 minutes before or after training or on non-training days with a meal containing carbohydrates. A dose of 10 to 20 g of BCAA can be taken before, after or during training or even in the morning shake.

Why use supplements?

Nutrition influences the physical strength of an athlete. But the use of supplements gives a boost to his performance. Supplements provide excellent support for athletes. And this, by providing them with extra effort during training. This involves muscle recovery and construction as well as the production of testosterone and energy.