Monday, September 28, 2015

Performance and Recovery !

In order to build muscle you need to lift heavy, eat clean and recover properly. If you are missing any piece of these your efforts will take longer or stall out with a plateau. So where do supplements come in? It should be noted that they are called supplements for a reason and to be added into your routine not REPLACE food!. Supplements should come secondary to whole food nutrition for your muscle-building plan.
That being said, there are three supplements which have been well studied and proven time and time again as safe muscle-building supplements for women. Used correctly, protein powder, creatine and branched chain amino acids (BCAAs) can help give you the extra push to hit your goals.
In order to build muscle, your body needs protein and carbohydrates. When on a muscle-building plan, the most common recommendation is to consume a .75-1.0 grams of protein for every pound of your bodyweight daily. If you’re training regularly, it can be challenging to get enough protein. For this reason, you may want to consider taking a protein powder supplement.
Protein Powder
Benefits:
• Promotes muscle growth
• Expedites muscle recovery
• Increases muscular energy
Drink a whey protein shake containing 15-25 grams of protein and eating carbs 30 to 45 minutes before your workout and also within an hour of completing your workout. By having higher levels of essential amino acids from the protein and carbohydrates in your system during your workout, you will see better results than if you were to simply take a protein shake post workout.
Creatine is an organic acid that helps supply energy to all cells in the body, including your muscle. It is produced naturally in your body and is commonly found in foods like meat and fish.There are many different types of creatine on the market today, however creatine monohydrate is the most studied and commonly used form. We recommend taking 3-5 grams daily for eight- to 12-week periods.
Creatine
Benefits:
• Increases muscular energy
• Improves muscular performance
During exercise, your muscles burn BCAAs for energy. For this reason, BCAA supplements are extremely popular as a pre-workout drink for fasted cardio or as a pre- or intra-workout drink for weight training.BCAAs account for around 35 percent of the essential amino acids in muscle proteins, and they are critical for building muscle, repairing damaged muscle tissue and muscular energy.BCAAs account for around 35 percent of the essential amino acids in muscle proteins, and they are critical for building muscle, repairing damaged muscle tissue and muscular energy.
BCAAs
Benefits:
• Promotes muscle growth
• Expedite muscle recovery
• Improves muscle energy
Just remember that although these supplements can help increase muscle growth, they should not be relied on as a dominant factor in your progress. It will take hard workouts, proper nutrition and plenty of rest and recovery to efficiently build muscle.

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