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10 Best Powder Protein Sport body building Supplements, Supplements Muscle

Mens Health Product Reviews

10 Best Powder Protein Sport body building Supplements, Supplements Muscle: Bars? Energy? Powders? Pills? Difficult to understand, we know. Therefore, our fitness expert Dmitry Smirnov has compiled for you instructions on the choice and use of popular in Russia so-called sports nutrition products.

using my 12 years of coaching experience (and 25 years of independent workout experience), I will make you an expert in sports nutrition. Lesson one – never use the phrase “sports nutrition.” These are, “supplements”, and this word more closely matches the main objective of such products – to close holes in your diet, lack of certain vitamins, microelements, amino acids and others (believe me, everyone has such lacunae). I would conditionally divide consumers of sports supplements into two groups:

  • You train long and hard (3-4 times a week without skips) for a specific result – for example, you dream of shaking a barbell weighing 150 kg or running a 42 km marathon 195 m. You can and should do a lot of things below. I will offer specific sets of sports supplements for each task (see “Recipes”).
  • Beginners, even if they train hard, for the first six months you should get along with both types of proteins: “fast” before breakfast, “long” overnight. They compensate for the lack of protein that any Russian man has. The same diet will recommend to those people who go to the gym once a week, “for themselves” (but if you are overweight, first consult with a nutritionist).

Well, I recommend both categories to take (after consulting with your doctor) cardio and chondroprotectors, regardless of the training program. We now turn to powders and bars. If any product known to you in this material is missing, it means that I consider it unnecessary.

Protein

Release form: Powders

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What is This for: Protein is often drunk right after a workout, saying: “Muscle mass, muscle mass!” But without carbohydrates, which everyone has forgotten, powdered protein is practically useless in the matter of instant muscle building. Use it, just to compensate for the overall lack of protein. The body will find where to attach it, for example, make testosterone out of it. Proteins are “fast” and “long.” The first bioavailable and instantly provide your body with energy and building material. The second give the protein gradually, over several hours. It is easy to distinguish them: any whey (whey) is “fast.” Any combination containing casein protein (casein) is “long.”

How to take: “Fast” protein is consumed in the morning (1 portion of minutes for 20 before breakfast) and immediately after training for fat burning. In general, I am a staunch supporter of a predominantly protein breakfast, this allows you to gently raise the level of sugar in the blood after a night’s sleep and further promote metabolism. “Long” drink 30-90 minutes after the last meal, at night, so that the body has proteins at hand, even in sleep.

I recommend: Of those sports supplements that my clients have come across, I can recommend Gold Standard Whey for breakfast. At night, I sincerely recommend Gold Standard Whey. True, it is more than protein – such foods are called “food replacer”. It includes different types of protein (which are digested at different times and therefore provide your body with nutrition all night), as well as vitamins and metered amounts of carbohydrates that do not harm the figure.

Douglas Laboratories Amino Acids

Release form: capsules, tablets, caplets

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Why is This for: Strongly doubt that in products with such names there are a lot of amino acids. Rather, it is the usual “fast” protein, only in a convenient packaging. On the road or after a long night in ambush under the nose of the enemy, where you can not get a shaker, this is a good substitute for a protein cocktail.

How to take: In any training mode, except for hypertrophic, – 2-3 tablets 2-3 times a day, as a replacement for protein powders. And in the midst of a long hypertrophic program – 3 tablets twice a day, with food or a gainer, and you will drink protein too.

Recommend: Douglas Laboratories Amino Acids. Just keep in mind that the stomach and the intestines of not all people calmly tolerate the “aminki” taken on an empty stomach. If this is your case, try using them with food.

NAKED MASS – Natural Weight Gainer Powder

Release form: powder

My favorite product! The combination of easily digestible proteins and carbohydrates contributes not only to a quick weight gain, but also provides energy for a hurricane before a workout, and also significantly speeds up recovery after.

How to take: On training days, 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. In the training mode, endurance can be done three times a day: before and after training, and also at night. And never eat a gainer for breakfast! The mass in this case, you will grow exclusively on the sides.

I recommend: Take “Natural Weight Gainer Powder” from NAKED MASS.

No creatine with protein will never correct technical errors and will not help with lack of sleep. In addition, be aware that no supplements can replace a full, regular and healthy diet. And do not forget that even harmless and certified products, if you apply them thoughtlessly and beyond measure, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic heart disease, kidney, liver or gastrointestinal tract, then before taking any sports nutrition, you should always consult an adequate, qualified doctor.

Muscle Milk Genuine Protein Shake

Release form: Milk

For what: Muscle Milk are also amino acids, but only three: isoleucine, leucine and valine. According to several studies, skeletal muscle has the most. I use BCAAs (and I advise you to do the same) in order to lose much less muscle in a fat burning period or a period aimed at developing endurance.

How to take: When you train, take 5 capsules or drink milk before and immediately after exercise. On rest days, take 2 capsules along with regular meals.

I recommend: Muscle Milk Genuine Protein Shake.

Acetyl L-Carnitine Capsules

Release form: tablets, capsules,

What for: Carnitine makes it easier for your body to access fat reserves. Not ready to argue that L-carnitine helps to lose weight, but it really increases stamina and has a beneficial effect on the health of the cardiovascular system.

How to take: 1 tablet 2 times a day with food, when you train endurance or strength. And with any type of training, if you feel that your heart is under heavy loads (for example, on a hot summer day).

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I recommend “Acetyl L-Carnitine Capsules.

Dymatize Micronized Creatine

Release form: powder, tablets, capsules

What for: Creatine is a precursor of creatine phosphate (CF) – one of the main sources of energy for muscle work. KF provides exclusively short-term power character of work (the first 3-5 repetitions while lying on the bench, for example). It is considered that taking creatine supplements allows you to increase strength. For some, this is true, but this additive has no effect on the organisms of others. Try it – suddenly this food is in you.

How to take: 2-3 g once a day, you can, together with a gainer. Just be sure to drink at least three glasses of plain water. Creatine has an unpleasant ability to absorb fluid, which can lead to spasms, bloating of the intestines, and even injury to the connective tissue, for which normal water saturation is extremely important.

I recommend Dymatize Micronized Creatine.

OPTIMUM NUTRITION L-Glutamine

Release form: powder, granules, capsules

What for: With high physical exertion, the reserves of glutamine in the body are depleted, and this has a negative effect on the immune system and reduces regenerative abilities. Therefore, if you have more than 5 training hours per week, you should use this supplement.

How to take: According to the dose 2 times a day, in the morning and in the evening 15 minutes before meals – and you will recover normally, it is easier to endure the load and get less pain.

I recommend OPTIMUM NUTRITION L-Glutamine. They are much more convenient powders.

BSN N.O.-XPLODE

Release form: “jars”, powder

What for: Another my favorite product! High-quality energetic simultaneously whips up your mood, sports enthusiasm and healthy aggression. During strength training, such a product is of paramount importance. Just keep in mind – this is a special sports energy, which are sold in special shops of sports nutrition! They have almost no sugar, but there are substances that support the health of the cardiovascular system. They have little in common with energy drinks from the supermarket.

How to take: Only half of a small bottle, drunk 30-45 minutes before a workout – and you are ready to break any records! However, I do not recommend drinking energy before each workout (maximum 1-2 times a week), and in no case drink more than one piece per day.

I recommend: BSN N.O.-XPLODE from BSN.

What do the powders interfere with?

Proteins and gainers can be mixed with ordinary non-mineral and non-carbonated water, freshly squeezed or packaged juice, as well as milk. For a geyner, the best option is water, in combination with juice or milk, the amount of carbohydrates and calories in the mix will go off scale. Protein powder will tolerate any liquid from the above, except that the milk should pick the least fat. By the way, if your intestines milk does not tolerate, you can safely interfere with the protein on … kefir. But all the other powders, especially creatine, can be mixed only with water, and they should be drunk immediately – the additives in liquid form are the least chemically stable.

Testosterone Booster Hero by Snap

Release form: capsules, powder

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For what. For additives that increase the level of testosterone, the attitude of doctors and ordinary people, as a rule, is very negative. Obviously, because they are confused with hormone doping. However, boosters do not inflate you with extra hormones, but only gently increase the secretion of internal, own testosterone. From the point of view of physiology, this means “to look younger” for several years, especially if you are over thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement – the hormones in you and so in bulk!

How to take: The most beneficial quality of testosterone boosters is their stimulating effect on glucose metabolism. Therefore, in my opinion, it is most reasonable to use them when you are trying to get rid of excess fat. 2 capsules 2 times a day with meals.

I recommend: Testosterone Booster Hero by Snap.

Instant Chocolate Kale Shake

Form: shake

Why: Perhaps the most convenient source of protein and? Carbohydrates: do not need to interfere or drink – ripped the packaging and eat for health! Use to suppress hunger between meals.

How to use. A pair of quality bars consistently discourage interest in food for exactly 3 hours, even in such an eternally hungry swallow as I am. But the daily rate, according to my observations, is no more than 2-3 bars. If you exceed the dose, problems with appetite may begin!

I recommend: Instant Chocolate Kale Shake.

  • “Fast” protein – before breakfast and after training
  • “Fast” protein for breakfast, “long” protein at bedtime

How To be Healthy

There are still a number of sports supplements and medical devices that can be used in your diet, regardless of the goals that you pursue at a certain point in time.

cardioprotectors They should be taken before workouts in the hot season and during workout periods of endurance. These include the above-described L-carnitine, as well as drugs containing potassium and magnesium – substances responsible for the smooth functioning of the heart. For example, asparaginate potassium and magnesium.

Vitamins and Minerals With the opinion that exists among athletes and a number of trainers, I do not agree on the need to take higher doses of vitamins. Therefore, as a trainer, I prefer trivial pharmaceutical multivitamins in the normal dosage. As a rule, it is one portion immediately after breakfast. For taking additional, supposedly beneficial athlete / pumping vitamins – C, E and B separately – I? M not pleading. Multivitamin more than enough!

chondroprotectors American coaches have a good saying: “If you don’t play sports, you’ll go to a cardiologist. You will play sports and you will go to an orthopedist! ” So that the last part of this wonderful phrase doesn’t touch you, take chondroprotectors regularly – supplements that facilitate the regeneration of cartilage tissue and the recovery of the ligamentous apparatus as a whole. Even if you rarely go to the gym or do not go at all, chondroprotectors should be drunk to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.

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