Protein.
If you’re not taking protein do it. It’s a building block and necessary to muscle development. It doesn’t provide you with energy; your body burns fats or carbs for that but it aids in muscle repair. Also, a study shows a correlation between taking equal doses of protein spread out over the course of the day and fat loss. You do not need to hit the 40 minute anabolic window after workout. You need to be taking in protein over the course of the whole day. You can read about this in the Journal of Nutrition here: http://jn.nutrition.org/content/144/6/876.full
Here’s what I do.
- Single dose in the morning.
- Half dose before my workout with my preworkout.
- Half dose after my workout.
- Single does before bed.
What kind of protein should you use? Go as natural as possible. The flavors and other added chemicals do nothing for you.
Click to BuyBCAA.
Branch chain amino acids are essential in preventing catabolism. In essence, they keep your body from metabolizing your muscle. Your body attempts to metabolize muscle to release BCAAs and other amino acids. Shut down this process by having an abundance of them.
500G will last you a long time.
Click to BuyL-Arginine (AAKG).
This is a non-essential amino acid and is a nitric-oxide booster. In other words, take this an you’ll be able to perform longer and harder. You need less oxygen in your blood to skate and lift longer. I mix this into every preworkout. I take it before the gym and hockey. It’s the best tool in your arsenal for pushing yourself to the next level. You can read about it here: http://www.bodybuilding.com/fun/southfacts_arginine.htm
Make sure you get the AAKG version.
Click to BuyBeta Alanine.
This is another non-essential amino acid. It provides increased muscle mass through increased endurance. You can read about it here: http://www.bodybuilding.com/fun/what_is_beta_alanine.htm
You would take this in every preworkout. Don’t take too much. It makes you tingly.
Click to BuyL-Carnitine.
This is a chemical synthesized in the body. It has too many functions to mention here (increased performance, fat loss, muscle gain). Read this if you will: http://www.bodybuilding.com/fun/11-super-side-effects-from-taking-l-carnitine.html
I take this in all my preworkouts.
Click to BuyCreatine.
You all know this one. It inflates muscles and increases muscle contractions. It also dehydrates you, so drink a lot of what if you use this. Seriously, you need to drink a lot of water. Read here: http://www.bodybuilding.com/fun/drobson181.htm
Click to BuyBetaine:
This aids in protein synthesis. I take it with my protein. Don’t take this more than once a day however. Read here: http://www.bodybuilding.com/fun/ask-the-supplement-guru-whats-the-word-on-betaine.html
Click to BuyHMB-FA
This chemical is a metabolite of the BCAA Leucine. When Leucine breaks down 5% of it becomes HMB. HMB is responsible for telling your body to stop metabolizing your muscles for energy. This supplement worked for me but it also caused stomach discomfort. You’ll have to weight the risks. Also, it’s my understanding that it only works for 2/3 of people. It’s expensive but bodybuilding.com runs a deal.
Click to Buy
Matthew
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Whenever someone tells me they're unhappy, I always ask, "How often do you exercise?" There is nothing more important to your happiness than your brain chemistry. Protect your brain chemistry.
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