Overview of Supplements Part I

With the development of bodybuilding, fitness and the huge demand for dietary supplements, we have access to virtually any substance. However, it should be remembered that many companies that deal with the production of dietary supplements recommend new solutions. The truth is that only a few of them are effective, and it is worth spending money on them. In the following entry,

supplements

Effective measures in building muscle mass:

  1. Creatine (monohydrate). Probably one of the best tested and effective supplements on the market. It is a combination of 3 amino acids’ arginine, methionine and glycine, so it resembles a protein. In muscles, it combines with phosphorus to form creatine phosphate, a high-energy compound that is responsible for ATP resynthesis. There are many forms of creatine whose higher effectiveness over the classic and cheapest creatine monohydrate has not been tested and proven while the price is much higher. Shows strong water retention in the body.
  2. WPC / WPI or whey protein. It’s a partially digested polypeptide chains, the WPI protein isolate is absorbed faster into the body than WPC. It also has less sugar and lactose and a higher percentage of protein per 100g of product.
  3. Carbohydrate protein supplements or popular gainers. They have some sense while they have a lot of sugar so for people with low insulin sensitivity it can be a shot in the foot. If you need more calories in your diet, you should consider using it mainly around training.
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Literature:

  1. mdpi.com/2072-6643/10/11/1640
  2. sciencedirect.com/science/article/abs/pii
  3. ncbi.nlm.nih.gov/pubmed/10222117
  4. ncbi.nlm.nih.gov/pubmed/28719669

See also:

4 reasons why you don’t lose weight

Full or partial squats?

Glycemic index and glycemic load

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