It is undeniable that the market for food supplements is simply huge. It is extremely difficult to choose a product that is not only effective, but also safe. Taking into account the expectations of potential bodybuilders and people who can regularly be found in the gym, (Best Protein Supplement For Muscle Gain) we have made a ranking of the best products and which the athletes have rated as the best…
Creatine is the most studied strength sports supplement and one of the few whose potential positive effects on strength training have been conclusively demonstrated. Higher creatine levels in the muscles means that more energy can be produced for short effort. Supplementation with creatine, about 5 grams per day, increases both explosive power and maximum power.
In addition, creatine indirectly saves glycogen, the most important energy for strength training, which is stored in your muscles. This allows you to do an extra repeat in the range of roughly 6 to 10 repetitions. Creatine makes you a little stronger and you can do a little more repetition.
2. WHEY PROTEIN
It is sometimes said of protein supplements that you actually do not need them at all. Strictly speaking, that is also true. But because you need to eat a lot of protein for optimal muscle growth and because you may benefit from the timing of protein intake , protein supplements are extremely useful and perhaps even indispensable. Moreover, they are a relatively inexpensive source of protein.
3. CITRULLINE MALATE
Citrulline malate supplementation increases the amount of nitric oxide in your body. As a result, your blood vessels are dilated and more oxygen and nutrients can be transported to your muscles. This provides a bit more anaerobic energy during strength training, so you can do an extra rep in the 5-10 reprange.
Another function of nitric oxide is the activation of satellite cells, the stem cells of the muscle tissue. These can ‘specialize’ into new muscle cell nuclei and thus help with the growth, maintenance and repair of (damaged) muscle tissue.
The effective dose is usually 8 grams, but probably 6 grams is enough. Take citrulline malate 30-45 minutes before your workout. However, the effect is only noticeable later in your training, when you are already tired.