Supplement intake... Before and after training~ How?

ㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡ Before training, ㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡ

(30~60 minutes before)

Take 3~5g of arginine and 5g of glutamine. Arginine It is an essential supplement that must be used before training . Research has shown that it increases nitric oxide and stimulates blood flow to the muscle fibers . This means that a lot can be delivered to the muscles. It provides energy immediately during training and prepares the muscles to enter the growth phase after training . Arginine contains many important elements necessary for growth. Glutamine supplies energy to the muscles. It produces bicarbonate and plays a role in controlling the increased acidity in the body due to high-intensity training to prevent fatigue. Take it on an empty stomach ( at least 1-2 hours after the last meal) (0-30 minutes before training) 30-60 I already took arginine and glutamine before the fight, but I can never neglect any amino acid necessary for growth. In this case, 20 g of whey protein is sufficient . Add 40 g of carbohydrates and 3 to 5 g of creatine to delay digestion.

As mentioned earlier, once training is stopped, muscle fibers prepare to enter the sexual phase.

If it does not enter this stage, the muscle will be broken down.

At this point, whey protein is a supplement that provides a rapid supply of amino acids and is rapidly absorbed by the body, ensuring that all amino acids are delivered to the muscles by the end of training . Digestion is slow . Carbohydrates, such as 3 slices of whole wheat bread, 1 large sweet potato, 2 cups of oatmeal , and 1 large banana, are consumed prior to training to help keep insulin levels low during exercise and to help use fat for energy during rest between sets. Creatine If you take it before training, it supplies energy quickly during exercise and promotes muscle growth by absorbing moisture in muscle cells. Creatine is used by mixing it with a protein shake. Drink half of it and drink the rest whenever you are resting during exercise . As soon as you finish the last repetition of the set, take 5-10 g of leucine and 5 g of glutamine (as soon as possible). Molecular chain amino acids (BCAA) are composed of essential amino acids, of which leucine is the most important amino acid that further promotes muscle growth.

One way to further promote muscle growth is to activate the protein synthesis process.

Leucine plays a role in driving muscle protein synthesis and muscle growth more actively, so it is important to take it right after training.

Leucine also secretes the anabolic hormone insulin. Since this hormone

transports nutrients such as glucose and amino acids into muscle cells,

insulin levels must be kept high after training.

Insulin plays an important role in protein synthesis, and creatine

tends to depend on the action of insulin within muscle cells.

After training, the body is in a state of exhaustion, so intramuscular glutamine concentrations must be high.

Intramuscular glutamine concentrations must be high.

It is very important because it affects protein synthesis after training . Even if you take leucine, if there is not enough glutamine, muscle growth does not occur smoothly . It leads to an increase in muscle size by attracting muscle mass, and stores energy to prepare for the next training ( after 30 to 60 minutes) . Take 40g of whey protein for 40g to 80g fast-digesting carbohydrates and 3 to 5 grams of creatine are also consumed in the same way. After activating protein synthesis with leucine and glutamine, ingesting high amounts of whey protein within an hour after training will provide sufficient amino acids for the process It is easy to think of the amino acids of whey protein as bricks as a brick building block. Fast-digesting carbohydrates (textrose powder, bittergo, refined sugar, white bread) act immediately on fatigued muscle fibers and are absorbed and stored as muscle glycogen. Assimilation of muscle growth It also plays a role in suppressing the secretion of cortisol, a catabolic hormone that interferes with exercise. Taking additional creatine after training is more beneficial because absorption is maximized. Recently, a study has shown that creatine has antioxidant components . It has the meaning of preventing and strengthening recovery . Directly copied from the August 2006 issue of Health and Muscle magazine; The copyright belongs to this magazine~~+_+ haha ​​I copy and paste without looking at the screen, so there may be typos ;

Come on, grow your muscles~~+_++_+