A good and complete diet that watch the proportions of macronutrients is mandatory; periodized training with short and long term goals;
Exercises that use the whole body will bring better results: squats, deadlifts (deadlifts), push-ups, bar, shots.
If you ever bothered with the basics of supplementation, be sure to have your vitamin D, zinc, magnesium and multivitamins on hand.
1. BCAAs, and leucine
There is much talk about leucine today, and rightly so, since it can increase protein synthesis by up to 145% to consume it in the post workout. And although leucine is the branched chain amino acid responsible for activating the main protein synthesis mechanism (mTOR, "mammalian target of rapamycin"), use it alone is not the best plan.
It is best to take BCAA enriched in leucine - that is, made BCAAs in a ratio of leucine 4 to 1 with valine and isoleucine - for this formula showed the most effective muscle gain. When the leucine intake is made out of balance as in other BCAA can lead to an imbalance in amino acid levels in the blood, reducing anaerobic response.
The benefits of rich BCAAs leucine include reduction of muscle damage, less pain, less muscle fatigue and increased muscle growth. BCAAs leucine rich are especially valuable for elderly who have more difficulty in activating mTOR pathway muscle growth.
Supplementation Tip: Take the ratio BCAA containing leucine at about 4 to 1 for valine and isoleucine. Take also post workout along with taurine to further reduce further pain and inflammation of strenuous workouts.
2. Creatine
Creatine is one of the supplements for muscle gain more researched, certainly. Is your main fuel for explosive workouts and high intensity. Supplementation showed double muscle gains (one study showed an increase of 1 to 2 kilos extra for a period of training from 4 to 12 weeks).
Creatine also increases strength gains, improves performance on shots and endurance and helps lose fat. A recent study suggested that the known saturation of 20 grams of creatine per a week is unnecessary. great stocks of creatine can be achieved by taking 0.07 grams per user per kilo. Then you can do a maintenance 5 grams per day, but it's good remake saturation every 4 weeks, especially if the volume and intensity of your workout are high.
Supplementation Tip: the presence of insulin to creatine accumulate, so take along with carbohydrates or with supplements that stimulate insulin is required.
3. Beta Alanine
Beta alanine is stored in the form of carnosine in muscle fibers fast-twitch, and it helps the muscles to contract harder and increases performance. Another reason why it improves the performance is that carnosine helps to stabilize the pH of the muscles during exercise to remove excess hydrogen ions that make your muscles burn and fadigarem.
Athletes and fighters can benefit from beta alanine for it to extend the high-intensity performance. A list of the best supplements for combat athletes suggested the beta alanine as an auxiliary of fighters that perform more than 60 explosive sprints involving bumps and five rounds throws. Increased capacity of a combatant is essential, as they go through coups and clinches standing, ground game, and assets.
Supplementation Tip: Strength Training appear to increase their ability to increase muscle carnosine during supplementation. Try a cycle 4 to 6 grams per day for 4 weeks, followed by 1.5 to 3 grams per day for 4 weeks. Beta alanine combined with creatine, and can be assayed simultaneously.
4. Carnitine
Carnitine is recognized for years as a reduction of body fat, even though most studies pointed to external mechanisms as improvers of body composition. For example, it is known that carnitine intake can increase the blood flow, resulting in better recovery and muscle growth, as more nutrients and hormones are reaching the muscles. It is also associated with increased levels of testosterone and IGF-1.
Recent studies have shown that supplementation with carnitine can interrupt muscular inactivity resulted loss, and other study 2011 increased performance in athletes 35% to consume 2 g of carnitine per day for six months. It was also observed a decrease of 44% lactic acid accumulation, and use 55% less glycogen reserves, indicating that the fat was being burned in intense exercise and, instead of glycogen - a good result for better performance.
Supplementation Tip: Also a vector for carnitine uptake is necessary, ie it must be taken with something that raises insulin - omega3 or carbohydrates. In the 2011 study, participants consumed along with 80g of carbs daily.
5. Caffeine
Caffeine is certainly one of the best supplements to gain muscle mass and improve performance.
There is even evidence that can raise testosterone and increase your concentration and motivation, making it especially effective in increasing physical capacity when you are tired.
For example, college athletes with sleep problem, when taking caffeine before training automatically selected higher load in training compared to when they were using placebos.
Caffeine can also help in the recovery, and great for dual training. One study found that after performing exhausting exercises to end the glycogen reserves, athletes who consumed carbohydrates together with 8 mg per kilogram of body mass and, four hours later, performed interval training, fared much better than those who consumed only carbohydrates. The group receiving the combination lasted 48 minutes of training, while the decaffeinated group lasted only 32 minutes, and the placebo group lasted 19 minutes.
Supplementation Tip: To improve performance, to accurately measure the amount of caffeine - just drink a cup of coffee will not make much difference. Quantities of 3 mg per kilogram mass demonstrated to increase capacity in the supine position (the amount of a caffeine - 1 mg per kilogram body, an individual 80kg - had no effect). A dose of 8 mg per kilogram used in the study showed a huge difference and for sure you prepare to set off in the gym or on the race track.
6. Whey protein
An adequate intake of protein is crucial for a good recovery - one study showed that athletes who consume whey protein can print greater strength and maximize gains after double workouts, the first held in the morning.
For example, in a comparative study with veteran athletes, doses of 3 g per kilogram per day of whey protein and "soy protein" showed that the group who took whey gained 2.5 kg of muscle while the soy protein group was in 1.7 kg of gains.
Whey Protein overcomes all other protein sources because of its rapid digestion, suppressing protein degradation - that's why athletes have managed to keep the dual training. Whey protein contains high concentrations of leucine and well mimics the human milk, which in the first stage of lactation contains about 90% whey, making it less allergenic than whole cow's milk or casein supplements.
Supplementation Tip: New research supports the theory of "exchange of proteins," which states that when the initial dose of protein is less than 1.5 g per kilogram per day, the greater the muscle and strength gains when replacing the dose by over 50% of the original. Try cycling your protein, consuming up to 3 g per kilogram per day when in hypertrophy phase. Then choose rich amino acids leucine in strength training and gain strength to be able to vary and maintain a constant upgrading.
7. Carbohydrates
Few studies have compared the benefits of different proportions of carbohydrates and protein in feed athletes, so it is not known how far the carbohydrate supplementation influences on muscle development. Of the few things we know, we are:
Carbohydrates are not required: A recent study of male athletes who trained force in a state of shortage of glycogen showed no interference in protein synthesis in moderate to heavy training.
Moreover, restrict your post-workout nutrition in whey protein may increase its production of growth hormone and IGF-1 to burn more. If weight loss is your primary goal, avoid carbohydrate supplementation and seek to consume foods of carbohydrates in your post-workout.
If you insulin is thin and sensitive, there is no reason to avoid carbohydrates. Several studies corroborate that the ratio of carbohydrate to protein of 2 to 1 or 1: 1 normally result in much muscle hypertrophy fast-twitch fiber and a general improvement in body composition.
In a recent study of bodybuilders, providing a continuous supply of carbohydrates during training resulted in greater power capacity and less fatigue in isometric training, compared to a placebo group.
In a group of sedentary men, consuming a post-workout consisting of 6% carbohydrate and 0.2 g per kg of whey protein for 12 weeks resulted in better hypertrophy gains compared to the group that only used Whey protein. The results were similar in testosterone levels and cortisol was significantly lower in the group using carbohydrate together with whey. They also had higher gain strength in the leg press and bench press.
Supplementation Tip: When using carbohydrate supplements, choose one that has different types of maltodextrin and little ribose. Many prefer to add powdered juices to Whey protein - to increase the glycemic index in order to gain muscle, try pineapple or grape. Finally, if your goal is to lose fat, opt for carbohydrates with lots of fiber and rich in antioxidants - green vegetables and purple, and red fruits.
8. Fish Oil and CLA
Fish oil and CLA are anabolic and significantly improve their results. Both fatty acids are: Fish oil is made of Omega 3 and DHA, and CLA is derived from meat and dairy products.
In a study of adults 4 grams a day of fish oil increased the activity via protein synthesis (mTOR) by 30%. This resulted in a 2% gain in lean body mass - may seem to be just a list of supplements to gain weight, but it is relevant, considering that it has not done any exercise in the study.
CLA has shown better results in muscle gains. In a 7 week study, men taking CLA while training gained 1.4 kg of muscle and lost 1 kg of fat to more than the placebo group. The researchers suspect that CLA increases the anabolic response and increases metabolism during sleep.
Supplementation Tip: Take fish oil on post workout to reduce pain and inflammation. It can also be used in place of carbohydrates together with supplements like creatine, which needs an insulin spike to fix the muscles. Make sure that contains the cis-9 isomers, trans-11 and trans-10, cis-12. Get CLA dairy and grazing animals meat. grazing animals tend to be 2 to 3 times more than the CLA animals raised on feed.
9. Citrulline
Citrulline is an amino acid that increases arginine and nitric oxide, improving blood flow and, consequently, the distribution of nutrients to the muscles. Citrulline also increases your energy to clean the waste body as lactic acid and ammonia, increasing its high-intensity exercise capacity. Moreover, by elevating levels of arginine, can also increase the levels of growth hormone and IGF-1 are both important for muscle growth and recovery.
Supplementation Tip: Take citrulline pre workout for better blood flow and more energy - it also results in greater muscle vasculature. Experiment with caffeine and tirosnina to stimulate the nervous system when with insufficient sleep.
10. Glutamine
Glutamine is an amino acid which provides the fuel cells divide more quickly, increasing hypertrophy and improving the immune system. intense workouts consume large amounts of glutamine, and studies with elite athletes, especially with the resistance, have shown that they are more likely to get sick after some competition because of reduced glutamine levels.
empirical test results relevaram that glutamine can increase the resynthesis of glycogen, reduce pain and inflammation post workout, assist in injury recovery and provides an anabolic effect. Glutamine can also be used by the brain as an energy source, useful in the transition to a diet without carbohydrates or to help the falls for sweet foods.
Supplementation Tip: Try taking glutamine several times a day (10 grams 8 times gave good results for elite athletes mass gain stages). Try 2 grams of glutamine in diluted powder in water whenever you're close to giving in to temptation.
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