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افتراضي theTop 10 Workout Supplements

Workout supplements

can help the muscles to produce more power , inhibit fatigue, give you better muscle impulse and speed your recovery . Proper training and diet are of utmost importance, and even the best supplements in the world will not compensate for failure in these areas . However, certain supplements can help achieve better results in your training diet and exercise alone .


Creatine monohydrate is one of the most effective is one of best pre workout supplements , according to "Natural anabolic " Jerry Brainum . Allows muscles to produce energy faster for longer, harder workouts and made ​​more easily recovered. As a beneficial side effect , also fills your muscle cells with water , causing a rapid increase in muscle sizes. Take 5 to 10 g of creatine per day, divided between pre-and post- training.

The beta- alanine

According to the " Top 10 supplements with those who can help you live " by Jim Stoppani in the January 2010 issue of the journal Muscle & Fitness , beta- alanine is associated with another amino acid called L -histidine to form the L - carnosine . However, the other amino acid L -Carnosine buffers lactic acid accumulates in the muscles as they get tired . In fact , the combination of beta- alanine and creatine can help you gain more muscle and lose more body fat than taking them alone. It takes 1.5 to 3 g of beta- alanine for preschool.


In " The secret homemade Supplements ," author Jeff Anderson touts caffeine as a supplement to improve performance , because it works both psychological and physiological level. As a stimulant alkaloid , caffeine gives you energy , but also improves mental focus and training intensity. Caffeine is not for everyone and should be avoided by people with heart disease risk . Take 100 to 300 mg 30 minutes before your workout.


According to "The good news of glutamine " by Matthew Kadey in March 2010 issue of Muscle & Performance , L- glutamine increases the production of growth hormone , inhibits muscle breakdown and accelerate post- Workout recovery . Take 5 to 10 g of L - glutamine, before, during and / or after your Workout .

The L -Arginine

L-Arginine is a precursor of the blood vessel dilator gas known as nitric oxide ON. When the ON dilates blood vessels , allowing more blood, oxygen and nutrients to muscle cells during your workouts. The effect of this is increased energy , improved muscle impulses and faster fat loss , according to Brainum . It takes 1.5 to 5 g of L -arginine before and after training.


The L -citrulline is an amino acid found in watermelon and acts as a precursor in the body for the amino acid L -arginine . In fact , according to the article Muscle & Performance " All you need about ON" by Jordana Brown , L- citrulline increases blood levels of L -arginine rather than taking a supplement of L -arginine directly . It is believed that the intestines absorb much of the L -arginine for their own use , while the L -citrulline goes unabated. Taking 2-6 g of L -citrulline by preschool.


The branched chain amino acids provides fuel directly to the muscles , inhibit the breakdown of proteins , causing their synthesis and accelerate muscle recovery , according to Stoppani . These are some of the fastest absorbed amino acids that keep the liver and go directly to the muscle cells, says Brainum .


The article " The Power of Three " in Muscle & Performance , recommends taking CLA or conjugated linoleic acid, before and after workouts , increasing lean muscle mass . In fact , the combination with whey protein and creatine provides more benefits than take any of the three supplements alone. Take 2 to 3 g of CLA in the pre - and post- training.

Whey protein

Whey protein is a rapidly digestible source of amino acids for muscle recovery . High in BCAAs and quick absorption , serum triggers protein synthesis and nitrogen retention , important factors in building muscle , according to Brainum . Takes 30 to 50 g for post- workout.

The waxy maize

waxy maize as a source of carbohydrates after training. Due to the high molecular weight of the starch derived from corn , is rapidly digested and reaches muscle cells for glycogen replenishment and muscle recovery after training. Take 30 to 100 g of waxy maize post workout with your protein .

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Workout Supplements

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The best supplements to take when exercising la fleur نادي اللغة الإنجليزية-English Club 0 2014-05-05 12:45 PM

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