Our 6 week program also includes supplementation. They will help you get the most out of your workouts!
Our nutrition plan will lay the foundation for building muscle in during the 6-week training program. Strong and muscular the body begins with it, so study the program as should and make sure that it works for you. However to his To optimize, we use some important additives.
Sports nutrition for bodybuilding
These supplements do not detract from the importance of nutrition, but allow you to receive an increased concentration of nutrients and more the best way to take them, which allows you to accelerate progress. Assuming you are already taking some supplements (e.g. fish oil and multivitamins), we will not recommend them in large quantity, and focus only on those that have proven its effectiveness over time.
Here are 4 categories of supplements that will help you. support in achieving results from training and nutrition.
Content
- Category 1: Pre-Workout Supplements
- Category 2: Sports Nutrition After Workout
- Category 3: Supplements between meals
- Category 4: Sports Nutrition before bedtime
Category 1: Pre-Workout Supplements
Pre-workout supplements are a great way to boost attention and intensity, as well as overcome fatigue and muscle fatigue. Like no other additives from the remaining categories, they significantly increase your productivity. If you like try pre-workout supplements then the next 6 weeks are the best time for this.
What to take: caffeine is fundamental component in most pre-workout supplements. And there are good reasons for this. It has a wide range actions, including increasing neuromuscular efficiency and improving pain tolerance. Clinical benefits of caffeine have been proven. studies, however, its dosage is not the same for everyone. Buy only those additives on the label of which the amount of substance is indicated, so that you can choose the dose depending on the individual portability.
Many pre-workout supplements also contain creatine. it a very good addition. Our nutrition program involves carbohydrate intake before exercise, which will stimulate the production of insulin. Insulin increases absorption creatine in the muscles, allowing you to get maximum results in muscle building.
When to take: to reach a level the maximum concentration in the blood of creatine takes 45-60 minutes, so drink it on the way to the hall. Start with a small dose, recommended on the label, and then gradually increase it into depending on individual tolerance and guided by annotation to the supplement.
It is very important to understand that every pre-workout complex contains a special mixture of stimulants with various effects and force of impact. Start with small doses and watch for reactions. organism.
Category 2: Sports Nutrition After Workout
Experiments show that protein intake after Exercise stimulates protein synthesis. In research ongoing debate on how long lasts post-training “anabolic window”, but I advise you not to exaggerate this time and take the protein immediately after training sessions. Believe me, its positive effects are proven.
What to take: whey protein is Leucine-rich, fast-absorbing protein that you can drink in pure after training or use for cooking smoothie as a substitute for food at other times of the day. Look for supplements in which on the label the main ingredient is isolate whey protein. This is a highly purified form of whey. protein, and if it comes first on the list, then you can be sure to get the maximum amount of protein.
Further on the list should be digestive enzymes or lactase, which help the absorption of protein and contribute to the breakdown lactose residues. Ideally, whey protein should contain less than 5 g of carbohydrates and less than 2 g of fat, which guarantees the absence of many extra impurities.
“Сывороточный протеин должен содержать менее 5 г углеводов именее 2г жира, что гарантирует отсутствие многих лишнихпримесей”.
When to take: 25-30 g immediately after workout. This is an ideal time because protein contains a relatively large amount of leucine, a key amino acid, which triggers protein synthesis. Also whey protein fast digested and absorbed, providing a sharp rise in level amino acids in the blood. At other times of the day, use protein to increase the amount of protein in food or as a substitute for food.
Category 3: Supplements between meals
Studies show that the use of amino acids in free form between meals can 2 times improve your ability to stimulate protein synthesis without reducing its level synthesis after meals. If you want to maximize muscle growth and benefit from a 6 week program training, then these supplements should be in your arsenal.
What to take: BCAA complex, 1 serving which contains at least 2.5-3 g of leucine. Research show that this threshold value for maximum synthesis squirrel.
Many BCAA complexes besides leucine, isoleucine and valine contain other amino acids. Of these, pay attention to citrulline malate. This amino acid reduces fatigue and supports metabolism during training.
When to take: BCAAs are very absorbed quickly, causing a sharp surge and decline in the level of amino acids in the blood. Take BCAAs between meals to maintain synthesis protein during the day.
To maximize exercise-induced muscle growth, include 1 dose of BCAA in your pre-workout complex. This will help reduce the catabolic effect of intense training, as well as maintain a normal level of amino acids in the blood until when you lift it again with the post-workout protein shake.
Category 4: Sports Nutrition before bedtime
Sleep plays an extremely important role in the training process. Too many people lack sleep, or their sleep not deep enough and calm. This is one of those areas where supplements can help both men and women.
What to take: magnesium and zinc count those “essential” minerals that the body needs because he is not able to synthesize them. During intense training, both substances are quickly depleted, and some studies show that their lack can negatively affect on the level of testosterone and thyroid function.
Besides the fact that magnesium and zinc are necessary for normal operation organism, the main reason for taking these minerals is that most people lack them. Many of us they are not included in the diet in sufficient quantities to Meet the recommended daily requirement.
A lack of zinc and magnesium can negatively affect sleep and recovery. Magnesium is a known muscle relaxant, and its ingestion can help improve sleep quality. Deficit zinc is also able to disrupt sleep and the immune system, and increasing its level in the body accelerates the production of anabolic hormones, improves insulin sensitivity and strengthens sexual function. Zinc affects a huge amount of biological processes, so make sure you get enough quantity.
People who have trouble falling asleep can also bring the benefit of melatonin. Melatonin is a hormone secreted by the pineal iron in response to the appearance of darkness. It signals the body about that it’s time to sleep. Studies prove that supplements with melatonin helps to fall asleep faster. If you work in shifts or traveling through several time zones, then melatonin help normalize your sleep. In the end, you all know that in order to grow, you need to sleep.
When to take: the ZMA complex contains Zinc and magnesium in a highly bioavailable form. Reception “ZMA” before going to bed maintain the optimal level of these minerals, and also help relax and fall asleep. Also take melatonin before bedtime. is he reduce the time before sleep.
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