Most athletes who are involved in fitness or bodybuilding often do not know how to properly consume sports nutrition. Most often, they are simply interested in what kind of food to choose, and not how to take it correctly.
Types of additives
There are currently three well-known and proven supplements that are suitable for gaining muscle mass. Namely protein, glutamine and creatine. The result obtained largely depends on their correct application.
Protein rules
The most important thing to eat protein wisely is to choose the right time. Usually this is immediately after training for forty or fifty grams. To recover and grow sponge-like muscles, they need instant nutrition. The next appointment time that experts advise is before bedtime. It is necessary to take twenty to thirty grams. In this case, 8 hours are given to sleep. This will be the longest time the body is without protein. Therefore, immediately after sleep for breakfast, you need to consume another twenty to thirty grams, which should happen thirty minutes before the main meal. Such a technique will help the body, which has undergone a catabolic effect during sleep. Your next protein intake should take place thirty minutes before your next workout. This will help the catabolic action of the training process.
Moreover, in some cases, protein can be replaced with foods that contain a high degree of protein. However, it must be remembered that it is the protein powder that is most absorbed by the body.
Rules for the use of creatine
There are several benefits to using creatine. First, creatine fluidizes the muscles. In this way, protein synthesis is assisted. And this improves the recovery of the body between workouts and approaches. The correct time to take creatine is 30 minutes before and immediately after your workout. This mixture with protein allows you to create an anabolic state for the muscles. It also helps prevent breakdown and catabolism.
In addition to these two important creatine supplements, you can also add them throughout the day. Experts recommend 25-30 a day during a kind of unloading phase. It lasts approximately 5 days. Then you can go to the maintenance phase of 10-20 grams.
In addition to these two important creatine supplements, you can add a couple more supplements throughout the day. It is recommended to take 25-30 grams of creatine per day during the loading phase (lasts about five days), and then switch to the maintenance phase of 10-20 grams of creatine per day, which will last about a month.
Rules for taking glutamine
Glutamine, as one of the most abundant amino acids, helps in the recovery of the body by strengthening the entire immune system. It is necessary to take it immediately after training for 10 grams. Even 5 grams of glutamine has been shown to increase growth hormone levels.
