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Types, names and functions of fitness supplements

When we exercise, we need to cooperate with a lot of things, such as fitness equipment, fitness supplements, etc., and it is very important to cooperate with these things, because it can make people better fitness, but these things also have a lot of attention, not at will. So, what are the types, names and functions of fitness supplements? Let's have a look!


creatine


1. Creatine


Creatine is a naturally occurring substance in meat and fish foods, as well as in the human body. The daily requirement of creatine for ordinary people is 2 to 3 grams, half of which is obtained from food, and the other half can be synthesized by the human body. Creatine supplementation can improve exercise ability and promote recovery after training. Studies have reported that taking 20 g creatine (or 0.3 g / day / kg body weight) every day and continuous supplementation for 4 to 7 days can increase the concentration of creatine and creatine phosphate in muscle by 10 ~ 30%.


I suggest that if you are not a professional bodybuilder, it is not necessary to supplement creatine. If you can't keep up with your strength or recover slowly during early training, you can take it in accordance with the creatine instructions.


2. Whey protein powder


Protein is the basis of muscle growth. Fitness training needs a lot of protein to ensure muscle composition. Generally, the daily protein intake should be about 1.3 ~ 1.8 g / kg. For athletes who want to increase muscle volume, the daily protein intake is about 2.0 g / kg body weight. Take 75 kg body weight as an example, you need to eat about 150 grams of protein every day. If you only take it from food, you need 30 ~ 50 egg white or 500 ~ 750 grams of lean beef.


Therefore, it is necessary to choose some high-quality protein supplements as supplements other than diet. Whey protein is a kind of protein extracted from milk by modern production technology. It is not only easy to digest, but also has high effective utilization rate. Nitrogen can reach the peak in muscle in a few minutes, and can provide a large number of essential amino acids.


3. Glutamine


Glutamine plays a key role in muscle growth because it is a raw material to provide nitrogen and can transport nitrogen to various parts of the body. Glutamine is also a source of energy. When sufficient glutamine is maintained in the body through diet or supplements, muscles are rarely or will not be broken down to provide glucose. Glutamine can effectively prevent the decomposition of muscle protein, increase the volume of cells and promote muscle growth through cell hydration. Glutamine is also one of the few amino acids that can promote the release of growth hormone.


4. Branched chain amino acids


As we all know, protein will be broken down into amino acids for the body to use, and branched chain amino acids are collectively referred to as non essential amino acids. General branched chain amino acids are suitable for taking before and after aerobic and before going to bed, which can effectively prevent muscle decomposition and promote muscle growth. Branched chain amino acids are not suitable for novices. It doesn't mean that they can't eat, but they are unnecessary. Branched chain amino acids are not quick acting supplements. Eating them occasionally has little effect!


5. Nitrogen pump


Nitrogen pump is a tonic containing caffeine, amino acids, yohimbine and other components. It is used to improve exercise status, promote blood flow, enhance muscle pump feeling, etc. it is generally taken before training. The effect of nitrogen pump depends on personal constitution. Some people eat this useful, while others don't. this is very normal. Novices should take it carefully. Please don't take it continuously. Taking it for a long time is not good for your health and is easy to rely on.


6. L-carnitine


L-carnitine is a key substance in the process of fat metabolism, which can promote the oxidative decomposition of fatty acids into mitochondria. It can be said that carnitine is a carrier for the transport of fatty acids. During long-term and high-intensity exercise, carnitine not only improves the oxidation rate of fat, reduces the consumption of glycogen, but also delays fatigue. However, it should be noted that L-carnitine cannot pass the double-blind test, that is, there is no specific scientific experiment to support it.


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