CREATINE MONOHYDRATE, OMEGA-3 AND CARBOHYDRATE PROTEIN BLEND

A sportsman can become a great athlete by eating quality food, doing a hard workout with proper rest without the use of supplements.

We all know that it is not uncommon to go to any supplement store and hear youngsters ask the owner:

“How do I get big?” Or “How do I increase muscle mass?”

It almost seems as if the secret to getting the results is hidden in a pack of powder or pills. Know that the results are obtained with:

  • Training
  • Power supply
  • Rest

Simply put, with sweat and self-denial on what you do! But it is also true that there are natural substances on the market that can seriously help the athlete in improving their sports performance. In this article we will give you our opinion on which to choose.

WHICH ONES TO CHOOSE?

For example, caffeine can directly stimulate the central nervous system by improving performance.

Or glucosamine could help in strength as it carries out an activity of lubrication of the joints, avoiding injury, and therefore, indirectly can improve performance.

Both types of supplements are considered external aids. There are dozens and dozens of supplements, but which are the best or supposed to improve muscle strength?

What is muscle strength?

Muscle strength is the motor capacity that allows to overcome a resistance or to oppose it through the development of tension by the musculature.

Maximum force: this is the highest force that the neuromuscular system is able to develop through voluntary contraction.

To train the maximum force it is necessary to use high loads with protocols appropriate to your level of training.

This increase in strength will result in an exponential increase in muscle mass in the subsequent training phases. Let’s see the best supplements to take during a strength cycle:

CREATINE MONOHYDRATE

Creatine is the undisputed king of all supplements. There is no other existing supplement better than creatine.

Creatine allows you to:

  • increase strength
  • gain muscle mass,
  • increase work capacity,
  • have a greater capacity for recovery,
  • to decrease fat,
  • improve heart and brain health.

Studies have shown that there is a slight advantage if creatine is taken in the post-workout period compared to any other time.

Personally, I think the best way is to take it before and after training.

Doses of 5 grams before and 5 grams after training, are objectively the most used by many athletes in the world of cast iron.

If you are taking a strength cycle, take creatine and you will see that the results will be remarkable.

FISH OIL

The advantage of using a fish oil supplement is that it is rich in Omega 3 fatty acids in particular EPA and DHA.

Therefore supplementing your diet with this supplement is important and some of the most important advantages in taking an omega 3 supplement for strength athletes are:

  • Better blood circulation
  • reduction of general inflammation

Clearly reducing inflammation in any athlete is of the utmost importance. Inflammations decrease:

  • recovery,
  • cause injuries,
  • obstruct overall performance

Increasing blood flow and improving heart function is an advantage for everyone, but especially for athletes. Other benefits are:

  • Improvement of mood
  • brain function, (countries that consume more omega 3 do not have cases of depression within their society),
  • the improvement of the immune system,
  • prevention of cancer.

The omega-3s must be of excellent quality so take good fish several times a week or buy a good quality supplement.

MIXTURE OF CARBOHYDRATES AND PROTEINS AFTER TRAINING

A lot of people buy huge jars of protein, but they don’t actually take them at the right and crucial times of the day. The most important time to consume a protein shaker is behind the workout.

Protein synthesis is the function of the body that repairs and rebuilds the muscles.

The best way to increase this factor is to consume carbohydrates and proteins immediately after training with the anabolic window open.

You have one hour to optimize protein synthesis after training and preferably within the first 30 minutes.

Proteins should be assimilated like whey proteins and high glycemic index carbohydrates so that the muscles quickly absorb all the required nutrients.