![]() ![]() Research shows that higher levels of taurine in muscle cells are associated with greater muscle strength and muscle endurance. TAURINE : This amino acid has been used as a supplement to boost muscle strength for a few years. ![]() The American College of Sports Medicine reported that when the subjects took betaine, their bench press strength was boosted by about 25%, while their power on the bench press increased by about 15%. Under their watch, 12 trained men received either betaine or a placebo for two weeks while following a strength-training program. ![]() University of Connecticut (Storrs) researchers were the first to discover that betaine is an effective strength supplement. This is why a few manufacturers add betaine to the creatine they produce. Preventing the body from forming homocysteine also encourages greater creatine production in the body. Betaine can inhibit the production of homocysteine, an amino acid that is associated with a higher risk of cardiovascular disease. Betaine has been around for a while, but it was used primarily for promoting health. BETAINE: This supplement, known formally as trimethylglycine, is a metabolite of choline.Being stronger allows you to place more mass-building overload on the muscles you are training every time you go to the gym. But the amount of weight you can lift isn’t just important for impressing your gym buddies. Strength is another key area of concern for the bodybuilder. Whey Protein | 20 g before workouts 20-30 g after workouts MASS STACKING SYLLABUSĬreatine | 3-5 g before and after workoutsīeta-Alanine | 1-2 g before and after workouts Within 30 minutes after workouts, make another shake that contains 20-30 g of whey protein and 10-20 g of casein protein, along with 3-5 g of creatine and 1-2 g of beta-alanine. Thirty minutes prior to workouts, make a shake that contains about 20 grams of whey protein, 3-5 g of creatine and 1-2 g of beta- alanine. Baylor University (Waco, Texas) researchers made this discovery in a 10-week study using trained male lifters. In fact, when it’s taken with whey immediately after workouts, it leads to greater gains in muscle mass than whey taken without casein. ![]() Research now shows that despite its rate of digestion, when casein is taken after workouts, it increases protein synthesis (the process that leads to muscle growth) as well as whey. However, casein formerly wasn’t recommended for use around workouts, due to its slow digestion rate. Because they originate together, it makes sense that they work well when taken together.
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