Sport supplements: Beginners short guide.

A short guide about sport supplements - what are the essentials you must have.
05.01.2017

Here you are, elaborating the nutrition plan for the first time. You heard about supplements, needed to be included into the plan to optimize the process. However, what a list of all that exists! You are totally lost when you see all existing supplements for gain, lose, improve, reinforce, boost, take care of...

BioTechUSA is giving you a short “supplements lexicon”, a description of each of the most common supplements, their usage and effects. Your supplement’s choice and use planning will be as easy as make a protein shake!

We can divide the whole supplements “population” into 4 essentials groups:

  • Proteins and supplements for muscle gain and recovery (the most important group)
  • Energy and/or fat loss
  • Isotonic/Fluid replacement
  • Health care and support

Proteins and supplements for muscle gain and recovery

To recover after training and take care of muscle breakdown, to allow the anabolic (muscle construction) phase in the body - here are the basics you need to know.

Proteins: They represent basics, the most important, the foundation, the must-have. Proteins have grown from the pure bodybuilding section into all sports mainstream. If you want to build or maintain muscle, or just for a healthy lifestyle, no matter what sport you are into – you must have sufficient protein intake, to ensure you do not lose your gains. In most circumstances, protein is coming in dry, powder form.

  • Whey Protein (milk based) is the most popular as it is fast absorbing – great to take at morning and after workout. Those avoiding milk products could use isolate based on beef protein, or rice protein for vegans.
  • Casein is recommended for “between meals” absorption and at pre-bedtime because of its slower release. Those avoiding milk products and vegans could use soy-based protein.

Gainers: They are mixes of carbohydrates (fast and slow digesting) and proteins. Mostly advised for beginners, gainers bring needed bricks to construct muscle (proteins) and needed calories to ensure the process of recovery and muscle building. Be careful, because of high carbohydrates contain the fat tissue can grow fast too, especially if you are a mesomorph. To be taken after workout - or as meal for ectomorph as well.

Amino Acids: They are construction bricks of the protein. When absorbed, the protein is “broken” into amino acids in the stomach, and then the absorption injects amino acids into bloodstream, then cells, where they are used as construction material. The pure amino acids absorption allows avoiding the digestion process in order to make the construction material available quickly. Amino acids do not contain any fat or carbohydrates. Amino Acids are to be taken instead protein morning and after workout or with meals containing few protein amount.

BCAAs: those are particular amino acids called “branched”. Branched Chain Amino Acids are the "Building Blocks" of the body, because they represent 35% of muscle mass and must be present if you want promote body growth and development. BCAA's stimulate production of insulin, the main function of which is to allow circulating blood sugar to be taken up by muscle cells and used as a source of energy. BCAAs also push the body to continue protein synthesis over the catabolism (muscular destruction), so the body is producing muscle tissue even if a hard training is running. BCAAs are to be taken morning at the wakeup, before and after training and before bed.

Glutamine: It is the most common amino acid in muscles - over 61% of skeletal muscle is made of Glutamine. High levels of Glutamine increases strength, stamina and recovery. It plays a key role in protein synthesis, and the additional supplementation minimize breakdown of muscle, do a cell volumizing and improve protein metabolism. Glutamine is to be taken morning at the wakeup, before and after training and before bed.

Energy and/or fat loss

Boost the energy before and after training, as well as the fat loss are the key to have a lean body and to perform hard and efficient workouts.

Creatine: Is helping you to increase the overall workout intensity, a better and quick  recovery, which means you will achieve a higher level of muscle mass. To be taken before and after workout.

Carbohydrates: Those sugars break down inside the body to create glucose. Glucose moves around the body in bloodstream and is the primary source of energy for the brain, muscles, and other essential cells. It helps to recover and to build muscle tissue. To be taken at wake up and after workout.

Carnitine: It's an Amino Acid helping the body to produce energy. It is important for heart and brain function, muscle movement, and many other body processes. Help to lose fat during workouts. To be taken before workout.

Arginine: This amino acid allows the body to wound healing, helps the kidneys to remove waste products from the body, maintains immune and hormone function, dilates and relaxes the arteries. Arginine changes into nitric oxide (NO), a powerful neurotransmitter. It helps blood vessels to relax and to improve circulation and recovery. To be taken before workout and before bed.

Beta Alanine: This amino acid allows increasing the amount of work you can perform at high intensities. To be taken before and after workout.

Citrulline Malate: Has the ability to reduce muscle soreness by 40%, and fatigue from prolonged workouts.  To be taken before workout.

Caffeine: Speeds up cellular activity, boosts metabolism, dilates blood vessels, and increases the temporary sense of wakefulness and alertness. To be taken before workout.

L-Tyrosine: Amino acids used for raise the mental alertness, useful before workout. To be taken before workout.

Tribulus terrestris: This plant elevates testosterone levels by pushing the body to produce more of that hormone, so this raise enhances libido, increases strength and lean muscle mass. To be taken at morning, and after the workout.

Isotonic/Fluid Replacement

If you exercise for an hour or more, or more than 30-45 minutes in hot and humid conditions, you will need to have a supplement, which replaces both lost fluids and nutrients, otherwise, your performances go down and muscle soreness and fatigue increase.

Calcium: It is the most essential nutrient in bones. Bones are a living tissue and constantly in a state of turnover, and need to be provisioned with building material to keep a good health. To be taken at morning and after workout.

Sodium:  Essential mineral for the human body, maintains fluid balance and is a main nutrient used in nerve impulse transmission and muscle contraction. To be taken at morning, at middle day and after workout.

Magnesium: The mineral, which allows the body to produce energy, assures the muscle contraction and relaxation and allows adjusting levels of cholesterol produced and released into the blood stream. Magnesium ions regulate over 300 biochemical reactions in the body and play a vital role in reactions that generate and use all unit of energy within the body’s cells. To be taken at morning, at the middle day and after workout.

Potassium: A mineral for good health - nerves and muscles need it to function properly. It supports digestive and kidney health, regulates blood pressure and helps build strong bones. To be taken at morning, at the middle day and after workout.

Health care and support

A hard training and body improvement need you to take care about it, more than sedentary people do.

Multivitamins and minerals:  They are essential for your body recovery, immune system, and internal processes. The active person needs to have greater amounts than a sedentary one in order to avoid deficiencies. Vitamin C, E, B group (6 and 12 especially) are the most important. To be taken at morning.

Chromium picolinate: Enhances the rate at which protein is synthesized by the body, and promotes intracellular uptake of free amino acids from the blood and their assimilation by the cells. It retards the rate of protein degradation by the body within the cells. This is an absolute must to include in order speeding up recovery. To be taken at morning and after workout.

Taurine: Amino acid that supports neurological development and helps to regulate the level of water and minerals in the blood; it is also a great antioxidant. To be taken at morning and after workout, as well as before bed.

CLA: Conjugated Linoleic Acid - increases metabolic rate, enhances muscle growth, lowers cholesterol and triglycerides, lowers insulin resistance, reduces food-induced allergic reactions, and enhances immune system. To be taken at morning and after workout, as well as before bed.

OMEGA: Those fats are a nutrient powerhouse, shown to improve heart health and mood, as well as depression, cholesterol balance, muscle recovery. To be taken at morning and after workout, as well as before bed.

 

Use wisely this little short guide about supplements, and you will be able to reach another level of body evolution and progression. BioTechUSA will provide you the most pure and powerful supplements you need, to allow the faster progression without compromises, no matter what.

Written by:

Denis Tchoumatchenko

Denis Tchoumatchenko


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