To reach your goals, you have to know how to get there. Most of us who have ever played any sports or bought a gym membership have set goals to either lose some weight, gain muscles, get stronger, faster, bigger or better at doing something.
When you have your workout plan for short- and long term goals, and all about your diet in control, then it would be a good idea to add supplements to your menu.
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These are the top 5 supplements you should be using for better results.
When: During workout or less than 30 minutes post your workout.
BCAAs trigger protein synthesis for greater muscle growth and maintenance of lean muscle mass during time off from exercise. BCAAs increases fat burning and glucose tolerance to keep you lean, and reduces soreness after training. It also helps you recover from hard training, so it allows you to train more frequently.
When: Before and post training.
Creatine can increase your strength, power and the time to exhaustion. It can also lead to less bodyfat.
Most trainers highly recommend creatine for their athletes that needs to be strong and explosive.
3. Beta Alanine
When: 20 minutes before training
You can find beta alanine in many pre-workout supplements today. What it does is to help the muscles to contract with more force and prolongs peak performance.
A review of the best supplements for combat sports competitors suggest that beta alanine will help fighters who experience more than 60 high intensity bursts involving striking and grappling during a 5 round fight.
Also, beta alanine is the supplement that you find in No-Xplode, Gold Standard Pre-Workout, and many others, that gives you the tingling feeling.
When: With a nutrient that spikes insulin, omega 3 fats have worked, or carbs. In a study from 2011, subjects used 80 grams of carbs. Try 2-4 grams per day.
Carnatine is a potential fat burner because it's responsible for the transport of fats into the cells to be used for energy in the body. By raising the level of muscle carnitine, you support the fat burning process, and because your body becomes more efficient at processing fuel, it will increase your energy levels.
Elevating carnatine will also improve physical performance by burning more fat, sparing glycogen, clearing muscle lactate and optimizing hormone levels.
When: Shortly before training.
Caffine is a superior supplement for enhancing performance to help you get massive. There's evidence it may raise testosterone, and it boosts focus and motivation, making it specially effective at raising physical capacity then tired.
For example, when college athletes were sleep-deprived and took caffeine pre-workout, they self-selected heavier loads and lifted more reps during a workout than when they trained tired with a placebo.
Try 5-6 mg per kg of bodyweight, it will get you ready to tear it up in the gym.
I recommend a book called "Supplementing for Size and Strength" - A good book that covers these supplements and more for a low price, that gets you started.