Sculpture muscles, you must have a nutritional supplements

Seventh "Mr. Olympia" winners, famous film star Arnold Schwarzenegger ·, the general fitness enthusiasts Idol.

Even today, his unparalleled biceps and chest is still there. Bodybuilding is how training effectively increase the body parts of muscle mass. Scientific training methods can make refinement for the muscles to make it more perfect. On the general fitness enthusiasts and bodybuilders, first of all you should focus on the growth of the muscle mass. Affect muscle growth for a number of factors, including age and nutrition is the most important, especially scientific nutrition, it can make you successful, can make you a failure.

Bodybuilding competitors have developed muscle volume and clear lines of the muscles, this is a long time overload of high intensity strength training results, but also can not be separated from a scientific and rational nutrition, rational nutrition can improve strength training muscle effects, here during bodybuilding muscle growth of sports nutrition food for a review.

1. have a clear effect on sports nutrition food

1, creatine

Creatine is a natural in meat and fish food in substance, there is also a normal human body contains, consists of creatine and phosphoric acid synthesis of creatine in common is the human body is one of the main energy substances.

Ordinary people's daily requirement for creatine 2 to 3 g, half of which derive from the food and the other half can consist of Arginine, glycine and methionine in human liver, kidney and pancreas synthesis.

About creatine effects on motor abilities of many that creatine can improve exercise capacity and promoting recovery after training.

A study reported in the daily administration of creatine 20 grams (or 0.3 grams/day/kg body weight), Supplement 4 to 7 days, muscle creatine and creatine in concentration can be increased by 10 to 30%.

2. whey protein

Many studies have considered players need increased dietary protein intake, daily intake of protein athletes should be about 1.3 ~ 1.8 g/kg.

International Society of sports nutrition food jose antonio recommendations for the President of the people who want to increase muscle volume of players, the protein intake per day is approximately 1.5 ~ 2.0 g/kg body weight. To 75 kg bodyweight calisthenics, for example, the daily needs of intake 110 ~ 150 g protein, if only from food intake, 30 ~ 50 egg or 500 ~ 750 g lean beef. Therefore, such a large protein requirements, select the number of high quality protein supplement preparation as in addition to the diet supplements or other than necessary.

Whey protein is a type of use of modern production processes from extraction of proteins in milk, it is not only easy to digest and has a high metabolic rate, and its effective utilization high hydrolysis after absorption, quickly, within a few minutes in the nitrogen can muscle peak, and can provide a large amount of essential amino acids.

3, weight gain powders and muscle toner

Players increase muscle volume one of the most commonly used tool is in the eating of extra calories intake.

Research has consistently demonstrated just simple everyday diet more intake 500 ~ 1000 kcal of calories will be put on weight, however high-calorie diet, the additional weight of only about 30 ~ 50% increase in muscle, the remaining part is adipose tissue. Therefore, increasing the calorie can increase muscle volume, but with the increase in fat tissue is each bodybuilders wanted.

Weight gain powders and muscle powder is a kind of high-calorie nutrition supplements, its main compositions including carbohydrates, protein, vitamins and trace elements, have also joined the creatine, glutamine acid amide, branched-chain amino acids, l-carnitine, chromium etc., methyl best supplement fitness training nutrition you need.

Now there is an unwritten in China, where the protein content in more than 33% belong to the muscle powder, 33% of the weight gain powders.

4, glutamine

Glutamine can increase muscle cell volume, stimulating muscle glycogen synthesis of proteins and, therefore, before or after exercise glutamine supplement (6 ~ 10 grams) can promote the protein synthesis and gain more muscle mass and strength.

Second, muscle growth and age