Three issues and supplements for their decision

1. Premature fatigue in the gym

Have you ever had one of those days when you're in the gym, doing one or two exercises and then feel broken?

The big fatigue at the beginning of training can be very discouraging, because despite the good intentions of breaking into the room your body has other plans.

The first thing to look at is whether your program is planned properly. If you are trying to do too frequently practice, it may give rise to problems. If not the case, then you should think about supplements.

Food supplement that you need:

One of the key molecules involved in the production of muscle contraction during exercise is creatine phosphate. This is the molecule that helps in increasing the level of ATP, which is used as a fuel source for each repetition, which make the room.

When the body does not have enough creatine phosphate to synthesize ATP, the fatigue occurs and you are no longer able to continue.

You can obtain such creatine in daily diet, but if you train hard, it will not be enough. By the addition of creatine supplementation, you really saturate the body and the production of adenosine triphosphate increases to the required level.

It is wrong to believe that you raise your strength at the moment by creatine. It will just help you to train longer and harder in the gym, which will stimulate your results.

2. Persistent muscle pain

It is normal to have some pain after a workout, especially if you are doing a new exercise while increasing repetitions or changed the entire training regimen. If you constantly feel pain over time it will ruin your efforts in the gym.

Do stretching exercises and cardio after your workout, which will help to reduce the pain, but if you still feel it, think about the food additives

Glutamine. Glutamine is a supplement that many people who train intensively should take to speed up the process of recovery between workouts so that you attend a gym regularly.

Glutamine occurs in the diet of most people with food, but it is better to be taken further by people who are actively engaged in fitness.

3. Lack of energy

Have you felt that you wasted all your strength and energy to get up off the couch itself on the way to the hall? Well, you're not alone.

In today's hectic world it is not uncommon because the fatigue at the end of a hard day, is something quite normal. In some cases you can skip workout as you will not be effective in the gym, but if the problem is more serious and permanent, it needs to think about a dietary supplement it's :

Caffeine. Try caffeine supplement for a quick burst of energy. So many people use caffeine every day without thinking that it could actually give them significant power and energy for your workout.


For best results, you should try to take caffeine before a workout.

200 milligrams is the standard required dose, but depending on the person, you may need a smaller or higher intake.

You can see some of the other energy products in the market. The choice is really big.

Conclusion


For every problem there is a proper solution, if you search for it. You should never give up and fail to workout before you check whether there is a way to deal with the situation.

SHAKE IT UP

Consuming liquid nutrients is not the only path to success, but it can lead to great results before and after exercise.

 Gainer shakes are an excellent opportunity to add carbohydrates to your nutrition about your workout. You can order dextrose and maltodextrin in bulk from various companies. Add these sugars to whey protein, which contains no carbohydrate. Many companies offer products which are primarily simple carbohydrates, but also contains components of recovery and growth as creatine and glutamine. They may also be added to a protein shake.

 If you still want to eat normal food around workout, I head to a fast-digesting carbohydrate sources. Eat a waffle, banana, a few slices with jam or add one Coca - Cola to protein shake. You can make a mix of rice cereal and protein shake that will not only provide you quick carbohydrates, but also improve the composition of the protein.

Avoid fiber and fat after a workout, as they slow down the absorption of simple carbohydrates and proteins.

 About an hour after your meal after training, consume wholesome food with protein, complex carbohydrates, healthy fats and fiber. A good example is steak and potatoes plus salad with olive oil and vinegar.

Below there are examples of pre-workout and post workout shakes, which you can do before going to the gym.

Pre workout

• 500-600 milliliters of water
• 30-40 grams of whey protein
• 60-80 grams simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

 NOTE: Drink half of the mixture before your workout and continue with the rest during training 

After training 

• 500-600 milliliters of water
• 30-50 grams of whey protein
• 60-100 g simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

Stop muscle breakdown!

We bring to your attention some supplement that will help activate anabolic processes in the body, and so with proper exercise and diet will go into a state of constant growth.

Vitamin E

Vitamin E is a fat-soluble vitamin with a lot of pluses. It removes the oxidativeeffects of dieting and training. And oxidation can kill any tissue, including muscle, body to go into catabolism. Vitamin E reduces traumas indicator of muscle fibers.
Dosage: 400-800mg daily with breakfast.


Vitamin C

It is water soluble and mitigates the effects of free radicals - oxidizing substancesthat weaken the muscle fibers and render them prone to degradation andinflammation. Vitamin C and cortisol control with strict diets or exercise.
Dosage: 500-1000mg taken at post workout meal.

Casein
Representing Artificial milk casein is slowly digestible fat and protein. He needs 2 hours to get the amount in the blood peak and remained there till seven hours. Permanent separation stops burning of the protein when the calories are less. For scientists, casein has a classic anti-catabolic effect - preserves more muscle and melts more body fat.
Dosage: 40-50g before bed (because the body overnight falls into catabolism), or mixed with whey protein early in the day.

Glutamine
Among other advantages it increases water in the muscles. Their higher water content helps the body to maintain muscle tissue to protect against catabolism. Besides all glutamine suppresses the rise in cortisol.
Dosage: 5-10g before and after training.

Garlic

His reputation as a health supplement for thousands of years. But his reputation as an anti-catabolic agent worth mentioning - the researchers supplement with garlic, taken together with the high protein content of casein, reduces the level of stress hormones like cortisol.
Dose: 450 mg of the supplement in the form of garlic powder twice a day with a shake casein.