يعتقد العديد من اللاعبين ان المكملات الغذائية قابلة للاستغناء و ليس يحتاجها اى شخص, و هذا اعتقاد ليس صحيح تماما و قد يكون غرور هؤلاء اللاعبين هو المانع الاكبر امامهم من شراء المكملات نظرة لخبرتهم فى هذه الرياضة و مدة تدريبهم الطويلة و لكن هناك اسباب فى غاية الاهمية لشراء المكملات الغذائية و منها الاتى:
فوائد المكملات الغذائية للرياضيين
To achieve your goal of bulking up, please keep in mind that gains take time, perseverance and a synergistic routine of working out, eating well and correct supplementation. However, there are some core principles to keep in mind for weight gain:
- Make certain that you are consuming 1 gram of protein per pound of body weight per day from all sources. These should mostly be from whole foods and then supplementing accordingly to achieve your daily quota
- Do short, intense workouts
- Make certain you are getting adequate sleep
- Never miss a meal
Within the ON range are a number of products that can help you on your journey. We offer two weight gainers, either Serious Mass or Pro Complex Gainer. If you have a very difficult time gaining weight and are the type of person who just cannot get enough calories in a day, Serious Mass is for you. Otherwise, our lean gainer, Pro Complex Gainer, would be more appropriate. This product is intended to be taken between meals and/or before bed.
In addition, within any muscle building regime, Creatine plays a key role for strength and recovery. It’s available in two different formats: Creatine caps or Micronized Creatine Powder. These products, paired with a good multivitamin and balanced diet, will help you to reach your end goal successfully.
Anyone who’s pushed limits in the weight room is familiar with Delayed Onset Muscle Soreness (DOMS). The aching can start to kick in anywhere from a couple hours to days after training, and is usually strongest between 24 and 72 hours post-workout. A study published in the Journal of Strength and Conditioning Research offers two strategies for helping you manage the pain.
Twenty healthy females in their early 30s used a dynamometer to perform eccentric contractions of the upper trapezius muscles. DOMS set in about 48 hours later. Half of these volunteers got a 10 minute massage of the traps muscle group while the rest performed active recovery encompassing 10 sets of 10 reps shoulder shrugs using light elastic resistance. Muscle soreness rated 5 on a scale of 1 to 10 before treatment, and the intensity of discomfort was reduced by both strategies. Unfortunately, the effect only lasted for around 20 minutes.
True Strength Moment: When you’re up against a plateau and looking to push beyond, studies have shown that supplementing with Branched Chain Amino Acids (BCAAs) before training can help reduce the impact of DOMS. Try mixing a flavored BCAA powder into water for hydration support, or if you drink a whey protein shake before training stack it with an unflavored version.
Sometimes a simple change can produce meaningful performance benefits. Take peppermint, for instance. A study published in the Journal of the International Society of Sports Nutrition suggests that this common natural herb is capable of increasing exercise performance, at least on cardio day.
After consuming 500 mL (about 17 fl. oz.) of water enhanced with 0.05 mL (0.002 fl oz.) of peppermint oil for 10 days, a dozen healthy male subjects were able to increase treadmill running time to exhaustion by an average of 166 seconds. Power and work capacity also increased.
True Strength Moment: Researchers speculate that mint helped increase concentrations of oxygen in the brain while decreasing blood lactate. Whatever the mechanism, if you want to try this experiment on your workouts, the Chocolate Mint flavor of Gold Standard 100% Whey is naturally flavored.
If your idea of cardio day is an hour-long jog or bike ride, a study published in The American Journal of Clinical Nutrition suggests supplementing with the Branched Chain Amino Acid (BCAA) leucine and other Essential Amino Acids (EAAs) can increase your body’s protein synthesis response during the recovery phase.
Researchers had 8 healthy adults cycle on a stationary bike for an hour at 60% of maximum capacity. All received a drink containing 10 grams of EAAs. Some contained 3.5 grams of leucine while others had only 1.87 grams of leucine. The increased concentration helped subjects realize a greater degree of protein synthesis during recovery.
True Strength Moment: Protein synthesis is one of the key mechanisms involved in building muscle size and strength. While all of the EAAs have a role in fueling this process, this study puts the BCAA leucine in the spotlight. A number of ON products offer BCAAs in a 2:1:1 ratio of leucine to isoleucine and valine.
Epidemiologists estimate that approximately 80% of all common diseases are linked to body fat and an inactive lifestyle. Fatty adipose tissues produce hormones that directly influence metabolism. A study from the National Center for Tumor Diseases illustrates how significant this impact can be.
A group of 439 overweight female subjects was divided into three groups: Just diet, diet plus exercise or just exercise. After a year of dieting, working out or both, researchers found that all groups produced less leptin, which plays a key role in regulating energy balance, and more of the anti-inflammatory adiponectin. Changes were greatest in women who lost 10% of their original body weight.
True Strength Moment: Scientists theorized that a combination of diet and exercise would result in a more favorable balance of these two hormones. We’ll assume the intervention also resulted in a better balance of body fat to fat-free mass (muscle).