Pyramid to creatine -2

 

Take the above options only as a starting point, my goal was definitely not to make a cross-section of the market. Rather, I wanted to point out one thing, namely that not every multivitamin contains all vitamins, that not every multimineral contains all minerals, ie. when buying it is necessary to choose more than carefully!

We are going further. Another important basic supplement is vitamin C. If you are now wondering why I put it here again when it is contained in the above preparations, then know that it is such an important substance that its concentration is in “multi” supplements (usually around 60 mg) completely insufficient. However, I have already written about this in one of the previous articles . In it you will also find a few observations about dosing and other necessary little things.

As the last of the basic supplements, I will mention the complex of B vitamins. In every pharmacy, you can buy, for example, the B-complex or its stronger brother, the B-complex forte, which will definitely relieve you of these worries in a few tens of crowns.

Now for dosing these little things. It is advisable to take a multivitamin and a multimineral in the morning, for example after waking up with a glass of pure water, in the amount that will be stated on the product as the recommended daily dose (ie usually 1 tablet). Put the same amount “for sure” in the evening. In the meantime, take 50 mg of vitamin C for each meal (ie about every three hours) and B-complex forte for larger meals. If you also have pangamine (I did not talk about it in the overview above, but you can find a short description here, for example ), give it 2 to 6 tablets with each meal.

 

3rd floor – proteins

Now we finally get to the “real” supplements, and the first thing I will mention will be, in short, proteins. Like vitamins a bit higher, protein supplements belong to the bodybuilders’ supplementation plan of almost any level, ie whether you are a six-month-old cub or a five-year-old hundred-kilo guy. Protein supplements should not be missing in your equipment. Why?

You can exercise as you wish, you can take creatine, HMB and tribullus by the pounds, but if you do not have enough protein, it will be useless to you! It is clear that you need to get most of these proteins from your regular diet, but you can supply some as supplements. Benefits? If you buy well, ie. if you do not jump on the cheapest “tube rinses”, you can receive in one dose, for example, 40 – 50 g of high-quality proteins, which are also very easily absorbed by the body, in the whole form, sometimes in the form of a tasty cocktail. Disadvantages? Apart from the price, which can sometimes be a bit higher, there are none. Side effects? As it was once written in an advertisement: “The only side effect: a massive body.”And that’s exactly how it is. Protein supplements may not make you a bloated edge overnight, but they will give your body exactly what it needs to build new muscle mass, and if you increase your daily dose from 2 to 2.5 g of protein per 1 kg of your weight, for example, believe me. , he’ll know the hell!

Как увеличить объем мышц? Тренировки для увеличения силы мускулатуры

There are really a lot of protein supplements on our market, but if I skip the absolute best and most expensive ones (eg CFM Protein from Weider or Active Pro from Inkosport) and also the worst ones (try to name it yourself :-), the selection will narrow to a few brands. Personally, I haven’t had the Laktofit line from Promil (65% Whey or 70% Super Protein) before, but at the moment I’m “licking” after Actions Whey (65% or 85%) from Aminostar, because in my opinion they don’t have on our market ( in its price relation) competition, both in terms of quality and taste. The taste is quite insignificant with one dose a day, but when a person has to get out of bed at night with the thought of “cloudy protein something”, he would often prefer to continue sleeping and that would be, after a hard workout, when the body after proteins literally craves, definitely a shame!

A few words about dosing. This will depend significantly on your basic food and also on your financial possibilities. The first place where I would place a protein supplement (with a lower carbohydrate content, ie from 70% of protein upwards) is just before bedtime. This is the last moment when you can help your body stop starving for the next few long hours, and quality protein will do a huge service here. You can include a possible second dose during the day in a place where you can’t cope with ordinary food. Another option is for the crazier of us, and that is to take a dose during the night. Here I choose about the second to third hour in the morning, if a person does not get up too early in the morning, it is possible to repeat this around five o’clock. You may argue that it will unnecessarily break your sleep, but the fact that you really woke up at night, you can often tell in the morning only by a drink. Moreover,more … 🙂

 

4th floor – creatine

In the first six months of your training, you grew only from your basic diet, which was enriched with vitamins and minerals. Then you added protein, expanding the already protein-rich diet to such an extent that you can think of other supplements. And this is the time for creatine. But again, I appeal to the order in which I placed him. Yes, except where you have a high-quality diet, when you supply the body with everything it needs for new growth. What would happen if you started taking creatine and still only had some 100g of protein a day? Nothing! The weight might increase a little (due to higher watering), but the amount of muscle mass could not change because there would simply be nothing to do. And at the moment it’s easy to say, I’m one of those people that creatine doesn’t work on, but is it really so?

Finally, one more jump to the beginning, more precisely to the places where I talked about the importance of basic diet. Many people are constantly looking for ways to simplify their journey to their dream muscular figure and reach for each new supplement in the hope that this one will definitely take over. But this is a mistake. Supplements are not miracle substances, supplements will not conjure up a muscular guy in a few months, and now it doesn’t matter if I’m talking about creatine, HMB, proteins or anything else! Only your head has the greatest power that can turn a 60-kilo body into a twenty-kilogram iron-destroying machine! Your head, which understands that miracles belong in fairy tales and that if you want to achieve something, you have to sacrifice something for it! You have to make time to study the tables of nutritional values, you have to make time to compile a diet and most importantly, you have to take the time to follow it then! Once you say, I’ll skip this meal, nothing will happen, choose another sport, go play bowling! If you invest money in the gym and expensive supplements, it is more than a pity to waste everything on such a “banality” as food! You miss once, you miss a second time! On the contrary, if you compile a really good diet and if you follow it to the last grain of rice, then you will see that possible supplements can do small miracles! But never forget that before you try to run, you need to take a few basic steps, before you reach for creatine, you need to provide the body with a few little things mentioned in this article. And it will work with them! Go play skittles! If you invest money in the gym and expensive supplements, it is more than a pity to waste everything on such a “banality” as food! You miss once, you miss a second time! On the contrary, if you compile a really good diet and if you follow it to the last grain of rice, then you will see that possible supplements can do small miracles! But never forget that before you try to run, you need to take a few basic steps, before you reach for creatine, you need to provide the body with a few little things mentioned in this article. And it will work with them! Go play skittles! If you invest money in the gym and expensive supplements, it is more than a pity to waste everything on such a “banality” as food! You miss once, you miss a second time! On the contrary, if you compile a really good diet and if you follow it to the last grain of rice, then you will see that possible supplements can do small miracles! But never forget that before you try to run, you need to take a few basic steps, before you reach for creatine, you need to provide the body with a few little things mentioned in this article. And it will work with them! if you compile a really good diet and if you follow it to the last grain of rice, then you will see that possible supplements can do small miracles! But never forget that before you try to run, you need to take a few basic steps, before you reach for creatine, you need to provide the body with a few little things mentioned in this article. And it will work with them! if you compile a really good diet and if you follow it to the last grain of rice, then you will see that possible supplements can do little miracles! But never forget that before you try to run, you need to take a few basic steps, before you reach for creatine, you need to provide the body with a few little things mentioned in this article. And it will work with them!

In conclusion, a small apology to those of you who expected to find something new for them and are now looking disappointed. Unfortunately, the aim of the article was rather to relieve me of the monotonous questions that come to me every day, and I believe that I succeeded, at least in part.

Программа тренировок в зале. Примеры программ