Supplements are substances designed to fill the gaps found in the daily diet, their function depends on the need of the person. This means that there are supplements for different purposes, such as gaining muscle mass , losing weight, etc; For this reason, it is important to know what you want to achieve with the supplements and then look for the most suitable for the objective. Also, look for a trained person to help identify what the body needs or what would be the ideal nutritional supplement.

Supplements to gain muscle mass

There are supplements designed to gain muscle mass and strength ; others to lose weight, to gain energy, resistance, recovery or health and others to replace meals. It is important that the goal goes hand in hand with the supplement, as otherwise it would be a waste of time, but when to take them and when not?

When to start taking them?

The first thing you should know is that supplements that are designed for physical training are usually started when you already have an advanced training, since there are a series of steps to complete first. In addition, it clearly depends on the diet you have at that time, because you may not need a multivitamin because the vitamins you need are found in food, for example.

Although there is the possibility that due to lack of time you cannot eat before training , because the body would take too long to process all the nutrients it needs to train. This is the moment where the ideal thing would be to take a supplement whose general measure is for each kilo of muscle, 2g.

Pay attention to the amount of carbohydrates

It is important to monitor the amount of carbohydrates in the supplement, since if you want to lose weight there are some supplements that contain only 5g of carbohydrates, which are used only to flavor it and thus ensure that the protein is assimilated faster through the body. As well as there are some supplements responsible for providing an extra amount of carbohydrates to the body, for those who want to gain muscle mass and can not allow it to lose carbohydrates.

Supplements in the morning

In the morning when you wake up you can also take a supplement that slows muscle catabolism (when the body runs out of nutrients and ends up nourishing muscle tissue), and thus helps maintain glucose levels , and accelerates metabolism. In addition, you do not need to eat anything after this, because in 30 seconds the body assimilates all the fructose and protein that the supplement offers and they go directly to the muscle.

Supplements are not necessary before training, but are often recommended for those who want to build muscle mass or who do a lot of cardio in training. This is due to the function of carbohydrates is to provide energy to the body, however if you are in a definition stage you can, instead of using the supplement, eat a fruit to recharge the necessary nutrients and not go with a very heavy stomach the training.

Add shakes to your routine

After training there are experts who say that the ideal thing is to take a shake to replace muscle mass , since during training the body usually uses muscle mass as energy if it does not have fat or glycogen. When this happens, the muscle lasts about 30 minutes after intense training, needing amino acids to rebuild, this is provided by the supplement that thanks to its liquid composition, the body assimilates it much faster. These protein shakes must be accompanied by carbohydrates, in order to replenish all the glycogen stores that were previously used up in intense training.

Finally, before sleeping, this type of supplement could also be ingested, but this time with slow assimilation and with few carbohydrates , since the body will spend a long period of time without eating food and the ideal is to avoid catabolism as much as possible.

It is important to remember that supplements are only a nutritional contribution and that they will not replace all daily meals, they do not replace healthy foods. These are just an extra contribution to the body, each organism acts differently and has its own rhythm so the results will only depend on the athlete.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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