Plan your sup­ple­ment in­take to max­imise mus­cle and strength, us­ing the lat­est ad­vances in sports sci­ence

Men's Fitness - - Features -

33 BCAAs

They’re not just for body­builders: in a study from the In­ter­na­tional Jour­nal Of Sports Nu­tri­tion And Ex­er­cise Me­tab­o­lism, lifters who took 100mg per kilo­gram of body­weight ex­pe­ri­enced sig­nif­i­cantly di­min­ished mus­cle sore­ness fol­low­ing a high-vol­ume squat plan.

34 Whey pro­tein

Ac­cord­ing to a re­view of stud­ies (in­clud­ing one where body­builders trained for 90 min­utes a day, six days a week) 1.8g per kilo of body­weight per day is the point where ad­di­tional in­take stops giv­ing any more ben­e­fit for strength. Have one qual­ity shake a day, and get the rest from food.

35 Crea­tine

It’s your back-up source of ATP, which is nat­u­rally syn­the­sised by your body and used to fuel short, fast-twitch ef­forts: so it’ll let you lift harder, for longer. Sup­ple­ment with up to 5g a day – and drink plenty of wa­ter.

36 Glu­tamine

Your body should al­ready have stores of this amino acid, but if you’re train­ing hard then it’s worth top­ping up with up to 10g post-work­out. It aids pro­tein syn­the­sis as well as help­ing glyco­gen re­place­ment.

37 Caf­feine

Old-school lifters take cof­fee to the gym for good rea­son: it can de­crease fa­tigue and lower per­cep­tion of ef­fort, and some stud­ies sug­gest it can even im­prove 1RM per­for­mance. Take 150300mg pre-work­out, or have a dou­ble es­presso.

38 Fish oil

It’s worth tak­ing for a va­ri­ety of health-re­lated rea­sons, but par­tic­u­larly cru­cial for strength ath­letes thanks to anti-in­flam­ma­tory prop­er­ties. Re­search sug­gests that fish oil’s omega 3s can re­duce DOMS and aid re­cov­ery, as well as im­prov­ing pro­tein syn­the­sis along­side carbs.

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