Total Nutrition For Size, Strength, Porformance....
We have been looking at emails lately and have found something similar in just about all question about supplements. Everyone wants to know what to spend my money on thats worth the price. It all boils down to what to take to help aide your nutritional plan. That's It! You should want to cover as many holes as you can each and every day. Using these 8 Supplements will blanket your nutrition and give you we you need to preform, recover and grow!
Top 8 Supplements:
Protein Powder: more... Protein is probably the most important supplement for all athletes, but it is especially indispensable for those involved in long-term, high intensity endurance training. It is the fuel for the build-up, mass and toning of the muscle. In fact, protein is essential for growth and development throughout your entire muscular skeleton. Getting an adequate supply of daily protein intake literally means life or death to the bodybuilder or strength athlete.
Creatine: more... Muscle contraction and relaxation are driven by energy in the cells provided by the compound adenosine triphosphate (ATP). Muscles have only a limited supply of ATP, however. Creatine is the biomolecule, which produces ATP. Creatine is indigenous to the human body, and is produced by the liver and stored in the brain, skeletal and heart muscles where it serves as a ready pool to produce ATP. Creatine is the key substance that helps speed up the ATP refueling of the muscle. More creatine in the muscle means greater energy production that allows muscle to work longer and at higher intensity.
Amino Acids: more... Protein is broken down into its constituent parts known as amino acids, which are the basic building blocks of life. That means that it is the amino acids, and not whole proteins per se, which are the most essential nutrients.
Of the 20 amino acids that the body needs to make protein, eleven are designated as nonessential amino acids, because they can be produced by the human body from other amino acids and do not need to be obtained from the diet. The remaining nine amino acids cannot be synthesized by the body and are, therefore, called essential amino acids. These amino acids must be obtained by degradation of the dietary protein(consumption). All of these essential amino acids must be present in the body in order for it to build and repair muscle.
Amino acid supplementation is very key to the bodybuilder/strength athlete because there are countless time when you will need to consume nutrients when having a meal or shake is not possible and taking amino acids tablets or capsules will help stave off catabolic effects and keep your body in a positive nitrogen balance.
Essential Fatty Acids: more... Recent scientific research has shown just how much people need essential fatty acids (EFAs) to survive. Since many EFAs are not readily found in foods, you need to supplement your EFA intake. Omega-3, 6, and 9 fatty acids are probally the one you have heard the most about along with Fish Oil. There are some really important others like CLA, Borage Oil, and Flax Oil.
One of the best of these for the bodybuilder/strength athlete is CLA or Conjugated Linoleic Acid. CLA has been shown in studies to increase growth rate through increased food efficiency. In controlled studies, those that had their diets supplemented with CLA increased their body protein (muscle tissue) while at the same time, had a significant decrease in body fat all while on a lower caloric intake. In plain in English they loss body fat and not muscle tissue while eating less food.
Probiotics: more... One of the biggest enlightenments in the sports supplement industry has been the importance of your gut health. Your intestine is the largest organ in your body and often time the most neglected. Balancing you gut health will eliminate countless setbacks we see happening to bodybuilders and strength trainers each and everyday. If your gut is not working right your body is not working right, PERIOD! Probiotics promote a positive balance in your gut which helps and supports your immune system fro faster workout recovery and muscle growth!
Caffeine: more... Helps temporarily restore mental alertness or wakefulness when experiencing fatigue or drowsiness. Caffeine is a power and energy accelerant! It's perfect to super energize your body for powerful workouts. This fast-acting substance delivers the right molecular structure to your energy systems for maximum energy and power output. Caffeine much like Ephedra acts to increase mental alertness and neurologically provide the surge you need to maximize your training. Now you won't hear this on many sites but Caffeine is a powerfully aditive supplement so what you intake and DON'T take more than 400mg in any 24hr period!
Green Tea: more... Green Tea is used by the body to reduce harmful intestinal flora, while increasing beneficial intestinal flora to help reduce oxidative stress in smokers and non-smokers, as well as acting as a powerful antiinflamatory. Green tea has been shown to dramatically increase antioxidant levels from a single dose, preserve good cholesterol, and even inhibit the formation of cavities. One of the major reason people take Green Tea is to take advantage of it's proven weight loss abilities.
Citrulline: more... L-Citrulline is a nonessential amino acid, which is not found in dietary protein. L-Citrulline is a precursor to the formation of L-Arginine and thus plays a vital role in Arginine recycling, which is an important factor in nitric oxide release. L-Citrulline enhances the amount of arginine circulating in the bloodstream, which is then available for nitric oxide production. Increased levels of nitric oxide can then be utilized for greater explosiveness in the gym. L-Citrulline also has lactic acid buffering benefits which helps you workout longer and recover faster between sets.
Honorable Mention - Beta-Alanine: more... Beta Alanine works through increasing carnosine levels. By doing so, it helps improve weight training and athletic performance in a variety of ways. Increasing carnosine levels is important because it increases buffering capacity in the muscle, which means that carnosine helps prevent your muscles from becoming too acidic during times of stress.
Carnosine is found in primarily type II (fast twitch) muscle fibers, which are the ones that are most important for explosive movements. This makes Beta Alanine supplementation ideal for weight trainers, sprinters, and a variety of other athletes.
In basic terms, that means that increasing carnosine levels allows one to train harder and longer for improved performance and results
Conclusion:_Now we know that some of these are on every ones list of supplementation, but we also know that quite a few are not on your list of supplements you need fro maximum performance. Each and everyone of the supplements mentioned in the article have a profound benefit towards athletic performance and that is what this article is about. Give each one a very careful look and choose as many as you can so you can cover the wholes even the best nutritional plans are going to have. Stay disciplined and always keep pushing forward!
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Top 8 Supplements for Bodybuilders & Strength Athletes - Comments
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