Do you maximize the potential benefits of the supplements you are taking? Your body is a temple that deserves only the best products, so you can use it properly. Darryn Willoughby, Ph.D., is a professor in the Department of Health, Human Performance and Recovery at Baylor University and former president of the International Society of Sports Nutrition. Here the good document gives us the heaped scoop and interrupts five ways to improve your supplement game.
Professional Tip 1: Take Blended Protein
Most of us know that whey is best taken after exercise. As the body quickly digests and absorbs it, it improves muscle protein synthesis. Willoughby suggests blending the blend by adding casein to a ratio of 60 percent whey and 40 percent casein.
"If casein is available as well, this period can be extended by a few hours after training, so that the muscle can be trained to benefit and participate optimally in muscle protein synthesis," he says.
Pro Tip 2: Get Enough Leucine
Leucine initiates the process of muscle protein synthesis. Willoughby explains that there is an effective threshold of 4 grams, and he recommends that you take a close look at the BCAA supplements you use.
"Normally, the BCAA ratio will be 2: 1: 1, meaning two parts of leucine – one part isoleucine, one part valine," he says. "If you're talking about taking 4 grams of BCAA, you'll only consume 2 grams of leucine."
It might be time to double your blades or find a more complete product. [19659002Pro-Tipp3:RethinkingYourApproachtoTakingL-Citrulline
The theory that L-citrulline is needed before training for bad muscle pumps is controversial. Willoughby points out that it is usually supplemented as a pre-workout, but research says it may not be as effective for that purpose as we think. Nevertheless, L-Citrulline should not be removed from your stack.
"Recently, a study was conducted in which the subjects received daily L-citrulline during a 10-week high-resistance workout at a dose of 2 g per day, along with 200 milligrams of glutathione. which was positively correlated with the increase in muscle power, "says Willoughby.
L-Citrulline could improve daily performance if it is taken daily rather than simply in conjunction with your pre-workout.
Pro Tip 4: Do not Worry When You Take Creatine, Just Take It
You may have noticed a lot of pre-workout supplements in their ingredient lists implying that this is a crucial time to consume the muscle-building powder.
"The problem is that creatine is not easily absorbed into muscle, as many people think," says Willoughby. "Instead, it takes a while for creatine to saturate the muscle."
says before training. Be aware that you probably will not see any immediate benefit during your workout. Timing is not as important as taking 3-5 grams a day – whenever it is best for you.
Pro Tip 5: Do not worry if you take beta alanine, just take it
Beta Alanine is another substance that is often combined with pre-workouts. But like creatine, it is not fast absorbing.
"When it enters the muscle, it binds with an amino acid histidine and forms a small protein called carnosine," says Willoughby. "Carnosine is a very potent protein buffer, which means it helps to minimize the acidity that occurs in response to very strong and strong muscle contractions in muscle."
Beta Alanine is better used to reduce muscle fatigue due to increased acidity in the muscle. It has also been shown to increase anaerobic stamina. Take beta-alanine alone daily and keep thinking about your workout.