We have reached the part 3 of our series “PREPARE YOURSELF FOR THE UPCOMING VACATION.”
In this article, we will talk about the importance of adding supplementation to your regular diet.
Dedicated Workout and Diet Plan
The key to building a great sculpted body is the consistency and dedication that you put in your workout and diet plan. Success is achieved by doing everything that is in your power to reach your goals. This can also be said about building a great body. If you are fully dedicated on doing serious workouts and in importing all the needed nutrients and calories into your body, then you are in a position to get the most out of supplementation.
Many bodybuilders or fitness trainees think that the key to building their dream body lies in adding supplementation to their diet. Well, they are wrong! Actually the best way to build a great body lies in your training program and diet. Supplementation is actually the least you need to look upon.
When supplementation becomes a part of your diet, you will witness the best possible progress in your body. We have compiled a list of ten supplements that you can add to your diet. You can use the suggested products and it will be amazing to see the quality muscle mass that you will put on your body.
How to Start Your Day?
Right after you wake up in the morning, you need to drink a protein shake. By sleeping 8 hours through the night, you are preventing your body of getting all the needed amino acids, which are important for muscle growth and all other body processes. Despite the fact that sleeping allows muscle growth and recovery of your body, it actually represents the catabolic condition in which the body decomposes its muscle mass in order to get the needed amino acids and turn them into energy.
Read on to know what all you can do to make your body fit.
- Increase Your Results With Multivitamin and Multimineral
Twenty minutes after you brushed your teeth and took a shower, you are ready to start your day. It’s time for breakfast. With the intake of protein shake, you are giving your body instant start on its metabolism. This means that the next thing you will need to do is to cook yourself a quality morning breakfast consisted of food that is rich in protein. You will need to select food that is slowly digested.
You can eat eggs and meat in combination with complex carbohydrates (oat flakes or toast with whole seeds). It is recommended to implement fruit in your breakfast too. The fructose, which is part of the fruit, directly fuels the reserves of glycogen in your liver and by that it is turning off the catabolic condition of your body. This helps the body to get faster into the anabolic condition. Besides, you can take multivitamins and multiminerals.
The consumption of multivitamin/multimineral is very important because of two things:
- The food is digested easier and the needed nutrients are absorbed much faster.
- It supplies the body with the needed nutrients from the start of the day. These nutrients are continuously supporting the muscle growth and are increasing the immunity of your body.
Suggested Intake – Have a breakfast that is consisted of protein, fruit and complex carbohydrates. Also add multivitamins and multiminerals.
- Don’t Forget The Fibers
With your breakfast, you can consume fibers too. The fibers provide great benefits for your digestive system and the absorption of all the important nutrients and amino acids. Also, fibers slow down the digestive process and at the same time are helping the body to process the proteins slowly, in order to provide the best results possible. It is not mandatory to consume fibers as a part of your breakfast, but, if you do import fibers, that will help to slow down the release of amino acids. By that the amino acids will be available for your organism until the next meal.
The fibers should be implemented while you eat your meal or through the protein shake taken before sleep. This is recommended if you want to get maximum effects during the release of the amino acids. In order to increase the intake of fibers, take one more dose of supplementation before bedtime. This will not only increase the total amount of imported fibers, but it will slow down the digestion of the protein shake that you imported already. It will also protect the already gained and built muscle mass.
Suggested Intake – Consume around 3 g of fiber during the breakfast and 3 g more with your last protein shake of the day.
- Don’t Forget The Caffeine
Caffeine is one of the primary and most effective sports supplements. That’s why it isn’t weird that it is implemented in the supplementation of many bodybuilders and fitness models. Caffeine is a great option, no matter in which part of your body building process you are. It is great for muscle growth because it helps increase the intensity and the focus while you exercise.
Also, it is used as a weight loss supplement because it helps in reducing the excess fat by transferring it into energy. However, it’s not recommended to import large amounts of this supplement because it can make you nervous and you will have problems with your sleep. For best results, you need to consume caffeine 1 to 2 times in a day. It is suggested that to be in the morning.
Suggested Intake – Drink one or two cups of coffee on a daily basis, or take 200-400 mg in form of supplement especially before your training. To fight the fatigue, take 200 mg if needed. If your goal is to lose weight, then, consume 100-300 mg every four hours.
- Increase Your Muscles with Creatine
The benefits of using the creatine as a supplement are already known. The intake of creatine before and after your training can provide great results. Creatine can help transport the water in the muscles, helping them to become stronger. When you exercise with higher weight and you do more repetitions, you are actually stimulating the muscle growth. After your training, the creatine can help transport the nutrients from the after workout meal to the muscles and by that it will ease their recovery.
Furthermore, the newest researches show that creatine provides great antioxidant protection and it can increase the benefits from the cardio training. These are just a few of the many important benefits you can get by simply implementing creatine in your supplementation program, so what you are waiting for, get one today!
Suggested Intake –Take 2-3 g of creatine with the Whey protein shake before your training. After the training, take another 2-3 g of creatine again with the Whey protein shake.
- Don’t Miss The Glutamine
Together with the creatine, Glutamine is one of the best supplementation that is available in the market. Glutamine is the most dominant amino acid in the body and it is used in many different body processes. Besides that, the glutamine provides better digestion, increases the immune system and helps with muscle recovery. Glutamine also provides energy.
Besides, the glutamine is a part of hydrogen production which is an important regulator of fatigue and chemicals that are created due to an intense training. Also, glutamine helps the muscles to get equipped with glycogen after the workout. These are enough reasons that are making the glutamine very important part of your before and after training supplementation.
The body can supply this amino acid by itself, but in order to do that the body needs to use the reserves and to decompose the muscle mass. By taking glutamine, the body will get what it needs without breaking down the muscles that are built already.
Suggested Intake – Take 5-10 g of glutamine before your training and the same amount after the training. Add the glutamine in your protein shakes or drink it with water during the day. Carefully make the dosing and hold the daily consumption of total of 40 g of glutamine.
- Whey Protein and Training
One of the things that you can do for your body before and after your training is to drink Whey protein shake. The training is the part of the day when your body has the greatest demand of nutrients. If you drink a protein shake before a workout, it will not adversely affect the exercise because it can be easily digested.
It will also provide the needed amino acids to the body which are responsible for faster recovery and better muscle growth. The protein along with the creatine (taken for some period), will be transported to your muscles and help restore the reserves of glycogen that have been spent during your training.
Suggested Intake – Before the workout, drink 20 to 40 grams of protein shake with 40 to 80 grams of simple carbohydrates. Drink the same amount of protein shake after training. You can add glutamine and creatine to the shake.
- Increase the Intake of Antioxidants
When you undergo an intense training or when you put your body under different kind of effort, you are creating harmful free radicals. Antioxidants such as Vitamins C and E, can fight these free radicals and continue the process of muscle growth. This is a great way to ensure the availability of the vitamins that are beneficial for your body. Add one more dose of these antioxidants for dinner (or protein shake after a workout),\ because they work best when taken in combination with calories.
Suggested Intake – Consume 500 mg of Vitamin C and 400 mg of Vitamin E with dinner or a protein shake after a workout.
- Do Not Forget Zinc and Magnesium
Many bodybuilders, fitness trainees or athletes are deficient when it comes to import of zinc and magnesium in their bodies. Intense training increases the importance of importing these minerals. Besides that, minerals are lost during perspiration, thus creating even greater disadvantage for the body. The additional consumption of zinc and magnesium can reduce the effects of intensive training and increase the levels of anabolic hormones, including the free testosterone and the growth hormone.
The level of these hormones can be reduced with intense training. Zinc and magnesium also improve the quality of sleep. Note that zinc and magnesium work best if taken on an empty stomach, especially in the absence of calcium. So, if you need an additional consumption of zinc and magnesium, you can take them along with the protein shake. You will see even greater results if you take them half an hour before drinking the protein shake.
Suggested Intake – You should apply this supplementation on an empty stomach, half an hour before the final protein shake of the day.
- Casein Protein
Casein is a milky protein. Unlike Whey, the casein protein boils slowly. In the morning, right before and after workout, you should consume protein that is rapidly digested, unlike in the other times of the day in which it is recommended to consume protein that is slowly digested. Probably the most important period for taking a protein that is slowly digested is before bedtime because there are 8 hours of sleep ahead.
Normally during this period, you won’t eat. So by taking casein before bedtime, will provide the needed reserves that the body can use during the sleep. The longer you keep the amino acids in your blood, the less likely it is that the body will reach for muscle mass and decompose it in order to provide the necessary amount of amino acids. Casein can be consumed as a meal replacement too, so when you are not able to eat a normal meal, you can drink casein protein shake.
Suggested Intake –Take 30 to 50 grams of casein protein with or without carbohydrates before bedtime. Those who are trying to lower their body fat should avoid carbohydrates, while those who want to increase their muscle mass should consume carbohydrates all the way up to 50 grams.
So we’ve reached the end of the third part of this series. Don’t forget your regular diet and add these supplements for better results.
The muscle building process is a long one and it is consisted of a good training program, an even better diet program and right supplementation. Don’t think that by consuming glutamine and creatine, while in the same time you are eating hamburgers, will provide results. In fact, it won’t!
Every fitness trainee and individual who wants to get maximum results in the shortest amount of time possible, needs to implement all the suggested supplements. If you find them too expensive, you can add only protein, glutamine and creatine (sometimes) and still get tremendous results.
Once more, make sure your training and diet are right before you implement supplements.
Stay tuned for the next part of the series “PREPARE YOURSELF FOR THE UPCOMING VACATION”
TRAIN HARD, TRAIN SMART, EAT HEALTHY!