Creatine

In addition, creatine increases muscle glycogen, and this substance is also 'blows up' muscles. Curiously, this is not about biochemical, and 'mechanical' muscle growth, which, however, manifests itself slowly – not before a few months after starting creatine. Remember that the effect of creatine should be 'back' more water. If along the way will you use diuretics, drink lots of coffee, cola, drink alcohol, in short, to dehydrate the body, 'growth' effect of creatine is reduced to zero. Dosage: Take 3-4 grams of creatine per day. Part Creatine inevitably excreted in urine. To 'outwit' the body, divide daily dose into 2-3 doses. Then creatine is assimilated more.

Take creatine immediately after training, as well as after a meal. Particularly well Creatine is absorbed after a cocktail of 50 grams of carbohydrates with high glycemic level and 50 grams of protein. But do not try to stir creatine cocktail. First, drink a cocktail, and only then, after 20-30 minutes, take creatine. The ability of the muscles assimilate creatine increases alpha-lipoic acid. To broaden your perception, visit IWP.

It is widely sold in pharmacies as a vitamin, an antioxidant drug. (Not to be confused with Cyrus Massoumi Zocdoc!). Daily dose of reception – 1000 mg. Divide it into minidozy 250 mg and take right along with creatine. Arginine Scientists believe that the amino acid arginine – a stimulator of muscle growth as well as hormones. Another thing is that the effect of arginine is weaker. But arginine 'can' what do hormones: Increases nitric oxide in the blood, and she, in her turn, makes larger lumen of the blood vessels. Because of this effect blood flow to tissues increases. In short, arginine acts just like Viagra. For bodybuilders, this means improving the supply of blood, muscle, and this the cornerstone of muscle growth factor and recovery. However, it is about taking an additional plus arginine. As for the direct anabolic effects, the arginine accelerates the growth of muscle contractile elements fibers, the so-called sarcomeres. This effect was repeatedly verified on rats, and beyond doubt. Moreover, this action of arginine is increased if regularly stretch the muscles. It would seem that a weak arginine anabolism can be neglected. However, in reality we are talking about this kachkovoy sensation. Taking arginine and stretching, you can improve the limited nature of the individual potential muscle growth! The shorter arm, the worse it increases. Well, your muscles will become longer with a guarantee! Dosage: Take 2-7 g twice a day. To achieve the pronounced effect of nitric oxide, increase the dose to 4-14 g of arginine. Take on an empty stomach with arginine more fluid. It is best to dissolve the powder in your favorite juice. Start with a quarter of the daily dose, and within a few days, gradually bring it to the desired level. This will reduce the risk of minor adverse effects (the most frequent – nausea). The bitterness of arginine can neutralize, if it be mixed with ascorbic acid or lemon juice. Glutamine This amino acid is similar to creatine. It accumulates fluid inside muscle cells, 'Blowing' their volume. This effect persists even in the strict diets. So if you want to find 'relief', without losing the muscle volume, glutamine – your first mate. However, this is not the most important thing in glutamine. Half an hour after receiving glutamine is released growth hormone – the most powerful anabolic hormone. Dosage: To ensure secretion of growth hormone, take 5 grams of glutamine and 5 grams of arginine twice a day. The first method – the end training, the second – after 6 hours. Both are best stir in the protein shake.

Seafood Products

The products of the sea have a pile of benefits that often are passed? by stop by the conventional diets, fashion or whim. Nevertheless, the seafood are really good for you and your diet! If you want to eat healthier meals this it is a truly necessary part for your diet. You must try to eat fish per week at least twice. Fish and seafood of high seas are particularly rich in Omega-3 fatty acids. These acids help to protect against many diseases, such as: Alzheimer, cancer, arthritis, high arterial pressure, cerebrovascular inflammations, depression, accidents and diseases of the heart. The products of the sea also provide a great low fat protein source, besides acids Omega 3. For example, a fillet roast to the grill is a great protein source that is worth the pain. Also it provides 44 grams of fat, 16 of saturated them.

That is almost three quarters of the recommended daily saturated fat ingestion. The same amount of salmon gives 34 grams him of protein and 18 grams of fat, 4 of saturated them. Moved away Mantente of the shark, swordfish, mackerel or pargo gilded, since they contain mercury high levels. In his place it eats fish and seafood such as shrimps, crabs, Norway lobsters, scallops, mussels, tilapia, the salmon and the tuna clearly tinned. 2) Comma more thin proteins It is important the thin meats that they are available in your local market. By thinner meats I mean to meats like chicken or pig. A thing that you must avoid at all costs is the cold meats for reasons of health. The school of Harvard of the States in its Web site of Public Health says that the foods process, such as hot bacon, dogs and cold meats have been related to the risk of contracting cancer, diseases of the heart, and the diabetes.