Spoilers for this article
- Effectivesupplement10 selected: In this article,muscle strengthand effective in improving endurancesupplement10 types (creatine, whey protein, BCAA, etc.). EachsupplementThe scientific basis and effectiveness of the
- supplementand Training: supplementExplains training methods and optimal timing of intake to maximize the effects of Provides specific training plans and scientific evidence.
- supplementSelection and FAQs: Recommendation based on how to check ingredient listings.ashwagandha (type of Indian cactus)Product (Product)KSM-66and Jarrow Formulas) to help you choose the right one. In addition, frequently asked questions (side effect(e.g., in combination with medications) are also answered.
"Whichsupplementandmuscle strengthEffective in improving?"
."supplementDoes that really work?"
."supplementAnd training, how do I combine the two?"
This article is for us trainees.
muscle strengthand endurance, but whichsupplementAre you wondering if the "Mere Old Man" is really effective?
In this article, we will discuss the scientifically proven effectivesupplementHere are 10 selections and how to train to get the most out of them.
weight traininghobbyist or health-conscious person, please read to the end.
What are supplements?
supplementis a concentrated product of nutrients and useful ingredients used to maintain health and improve performance.
It contains a wide variety of vitamins, minerals, proteins, and herbs.
Role of supplements
supplementgenerally plays the following roles
- nutritional supplementation: Supplement vitamins and minerals that are often in short supply.
- performance improvement: Enhance training effectiveness, reduce fatigue, etc.
- Disease Prevention: antioxidantand other factors reduce the risk of chronic diseases.
- Solving specific health challenges: Deepen sleep,stressreduction, etc.
Why do we need supplements?
supplementThe need to take the following is different for each person, but is often taken for the following reasons
Nutritional deficiencies in busy daily life
Modern society is busy and may not have time to eat a well-balanced diet.
Under these circumstances,supplementmay be a means of compensating for nutritional deficiencies.
Support for specific goals
Weight loss andmuscle strengthFor specific health goals, such as augmentationsupplementmay be useful.
For example, proteinsupplementisweight trainingafter (time)muscleFacilitates repair.
A 2009 study investigated the effect of the amount of protein that young men consume after resistance exercise on muscle protein synthesis (MPS) and albumin protein synthesis (APS).
The result,Muscle protein synthesis responds to the amount of protein ingested and is stimulated at a maximum of 20 g. Albumin protein synthesis (APS) is also maximal at 20 g protein intake.was confirmed.
Protein is still great.
Maintenance and improvement of health status
As we age, our body's nutrient needs may change, and even whensupplementcan be useful.
Disease risk reduction
specificsupplementhas been shown to potentially reduce the risk of disease.
For example, omega-3 fatty acids have been shown to reduce the risk of heart disease.
Mental health support
stressand anxiety, and depression,mental healtheven forsupplementmay be useful.
ashwagandha (type of Indian cactus)has been shown to be effective against this condition.
Supplements or diet: which is better?
supplementand regular meals, each of which has its advantages and disadvantages.
This section details the comparison.
nutrient density
Although the diet contains a diverse range of nutrients,supplementcan provide high concentrations of certain nutrients.
Absorption rate
Dietary nutrients are in their natural form and therefore may be well absorbed by the body.
supplementthe absorption rate depends on the ingredients and manufacturing method.
convenience
supplementare easily portable and provide immediate access to specific nutrients.
cost
High qualitysupplementcan be costly.
On the other hand, it is generally cost-effective to get balanced nutrition in the diet.
Compatibility with food culture
Diet is closely related to culture, customs, and social activities.
supplementdoes not have these elements.
Side Effects and Interactions
supplementcan be taken in overdose or with other medications.interactionmay be reported.
According to the study,supplementHealth risks have been reported from overconsumption of1The following is a list of the most common problems with the
A 2015 study found that approximately 23,000 emergency department visits each year in the United States,supplementconfirmed to be due to related adverse events.
This resulted in an estimated 2154 hospitalizations per year, especially involving young adults between the ages of 20 and 34.
Such an event is primarily due to theProducts intended for weight loss or energy gaincaused bySymptoms related to the heart(e.g., palpitations, chest pain, or tachycardia) were common.
Meals andsupplementBoth of these options are best suited for the purpose and lifestyle of the client.
10 Supplements for Strength and Endurance
In this section,muscle strengthand endurance, which is particularly effective in improving endurancesupplementHere are 10 selections of
Eachsupplementhas its owneffectandmechanismandside effectand ... andimportant pointTherefore, please compare them carefully and choose the one that best suits your needs.
creatine
Creatine is a particularlymuscle strengthVery popular in training and high-intensity interval training (HIIT)supplementIt is.
You can expect an increase in power and energy in a short period of time.
A 2003 study investigated the effects of creatine intake on body composition and performance.
Results,0.17 ± 0.03 for effect size (ES) in body composition (BC) and for short-term, high-intensity exercises, it is Effect size is 0.24 ± 0.02with a medium duration (30-150 seconds). Effect size is 0.19 ± 0.05and for long periods of time (>150 seconds). Effect size is 0.20 ± 0.07 It was confirmed that
A 2012 study found that creatine intake of 0.1 g/kg body weight per body weight during weight training was associated with training adaptations at the cellular and subcellular levelsimprovementThe results of the study confirmed that the
Effects and Mechanisms
Creatine is,muscleIt aids in the resynthesis of ATP (adenosine triphosphate) within the body, allowing for high-intensity exercise in a short period of time.
By this,Improved short-term high-intensity exercise performanceIt is considered to be a
Side Effects and Precautions
It may cause weight gain the first time it is ingested because it retains water more easily.
This is temporary, not sustained fat gain.
However, those with kidney problems should consult with a physician before taking it.
As discussed above, creatine can improve performance in short-term, high-intensity exercise, but its intake should be taken with caution.
The ingredients are useful for improving exercise performance and physical condition, and contain no additives or allergens.
Manufactured in a cGMP-certified facility with third-party audits, the quality of the product is 100% gold-guaranteed.
whey protein
Whey protein is,weight trainingand post-exercisemuscleWidely used to speed recovery.
It is extracted from dairy products and contains high quality protein.
Effects and Mechanisms
Whey protein is a high-quality protein that is rapidly digested and absorbed.
A 2015 study confirmed the following results
- Early resistance training (weight trainingDuring the (2) period, untrained individuals (humans) were exposed to the proteinsupplementeven if ingested,Lean body weight andmuscle strengthThere is no impact onThe following is a list of the most common problems with the
- Resistance Training.Increased duration, frequency, and volumeProteinsupplementare untrained and trained individuals.muscle enlargementandmuscle strength(at sentence-end, falling tone) indicates a confident conclusionincreasemay promote the
- proteinsupplementisIncreased aerobic and anaerobic powermay also accelerate.
A 2009 study also found differences in muscle protein synthesis (MPS) when whey hydrolisate, micellar casein, or soy protein isolate was consumed after resistance exercise.
Specifically,MPS after ingestion of whey hydrolisate was improved by about 1221 TP3T compared to casein and about 311 TP3T compared to soyIt is reported that
- whey protein
-
Whey protein is a high-quality protein made from milk and is quickly digested and absorbed,muscleto deliver needed nutrients immediately.
In particular, theweight trainingBy taking it aftermuscleRecovery and growth are expected.
- casein protein
-
Casein, also made from milk, has the property of slow digestion and absorption, releasing nutrients slowly in the body.
If taken before bed, it will slowly increase during the night.muscleBecause it can supply nutrients to themuscledecomposition.
- soy protein
-
Soy protein is a vegetable protein made from soybeans.
It is generally considered to have a poorer amino acid profile than animal protein, but is a good option for vegans and those allergic to dairy products.
Personally, I recommend that beginners not think too much about these differences and choose whey protein.
Whey is quickly digested and absorbed,muscleThe rapid supply of nutrients needed for recovery allows for an effectiveweight trainingsupport.
Side Effects and Precautions
Although generally considered safe, it cannot be consumed by those who are allergic to dairy products.
Excessive consumption may also strain the kidneys.
suchside effectIt is recommended that the proper amount be taken, taking into account the following two points: 1.
Whey protein ismuscleis very useful for growth and recovery, but people with allergies or kidney problems should consult with a physician before taking it.
BCAA (branched-chain amino acids)
BCAA stands for Branched-Chain Amino Acids and refers to the three main amino acids: leucine, isoleucine, and valine.
Effects and Mechanisms
BCAAs aremuscleIt is directly used as an energy source forReduction of muscle fatigueand ... andmuscleRecovery and restoration ofis reported to be faster.
In a 2018 study,Branched Chain Amino Acids (BCAAs) are important for energy homeostasis, nutrient metabolism, gut health, immunity, and disease It has been confirmed that the system plays an important role in the
In particular, BCAAs and their derivatives were identified as promising biomarkers in diseases such as insulin resistance (IR), type 2 diabetes mellitus (T2DM), cancer, and cardiovascular diseases (CVDs).
However, in a 2017 study,The claim that consumption of BCAAs (branched-chain amino acids) induces an anabolic response to muscle protein synthesis is unfoundedThe company was considered to be a "good" company.
In fact, two studies in which BCAAs were administered intravenously reported decreased muscle protein synthesis and, at the same time, decreased protein degradation.
Side Effects and Precautions
Basically, BCAAs are considered safe, but overdose can strain the liver and other organs.
Also, diabetes medications andinteractionThere is also the possibility of doing so.
BCAAs are an effectivesupplementHowever,side effectand precautions should also be taken to ensure safe intake.
It is especially important to consult with a physician if you are diabetic.
omega-3 fatty acid
Omega-3 fatty acids are particularly well known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are mainly abundant in fish oil.
Effects and Mechanisms
Omega-3 fatty acids are,Inhibits inflammatory responseShih,musclePromotes recovery ofThis has the effect of
It also contributes to improved endurance and cardiovascular health.
Studies have shown that omega-3 fatty acid intake ismuscle strengthIt is believed to have the potential to increase the effectiveness of training.
In a 2011 study, healthy adults aged 25-45 years consumed 4 g of Lovaza® (long-chain n-3 polyunsaturated fatty acids) daily for 8 weeks under conditions of,Insulin and amino acid infusion increased the rate of muscle protein synthesis by approximately 33.91 TP3T from 0.062 ± 0.0041 TP3T/h to 0.083 ± 0.0071 TP3T/hThe company confirmed that it had
Also, in a 2012 study, women aged 64 ± 1.4 years were given a 90-daymuscle strengthUnder conditions of training and intake of omega-3 fatty acids (2 g/day),muscle strengthand greater functional capacityThe company confirmed that it had
Side Effects and Precautions
Although omega-3 fatty acids are generally considered safe, excessive intake may increase bleeding tendency.
In addition, with certain pharmaceuticalsinteractionis also reported.
Omega-3 fatty acids are excellent for many benefitssupplementHowever, the amount of intake andside effectIt is also important to note that the
It is recommended that you consult with your physician, especially if you are taking pharmaceuticals.
caffeine
Caffeine is one of the most widely used central nervous system stimulants.
Generally, coffee, redteaEnergydrinkIt is contained in such items as
Effects and Mechanisms
Caffeine is(powers of) concentrationImprovement of, ,Reduction of fatigueMoreover, it is also possible toImproved endurance and performance of short duration high intensity exercisesIt is believed to be effective in
Studies have reported significantly improved exercise performance after caffeine consumption.
A 2010 meta-analysis found that caffeine intakeMaximum Voluntary Contraction (MVC) StrengthThe study confirmed that the overall small beneficial effect on the
- Maximum Voluntary Contraction (MVC) Strength
-
Maximal Voluntary Contraction (MVC) is the maximum voluntary contraction of amuscleis the maximum force that can be generated spontaneously by the
Simply put, MVC ismuscleThis indicator is used to measure the maximum "power" that can be produced by the
This is a common method of evaluation used in rehabilitation, sports science, and health assessment.
one's ownmuscle strengthThis is useful as one way to understand how much of the
Specifically, the overall effect size (ES) was 0.19 with a P value of 0.0003.
- This meta-analysis shows that, among other thingsKnee Extensorsapproximately7%(ES = 0.37) strength gains were observed.
- Similarly, caffeine intake ismuscular endurancealso had a small beneficial effect on the The overall effect size (ES) was 0.28 with a P value of 0.00005.
- This increase in muscular endurance was about18%(ES = 0.37) improvement was specifically observed.
Also, in a 2010 study, in trained athletes,Caffeine intake at low to moderate doses (~3-6 mg/kg) significantly enhances sports performancething, and caffeine.Greater effect when ingested in anhydrous stateand moreoverHighly effective in endurance demanding exercises and performance against the clockThe results of the survey confirmed that
Side Effects and Precautions
Caffeine is addictive, so care should be taken in this regard.
In addition, overdose can cause insomnia, high blood pressure, increased heart rateside effectis also reported.
Caffeine can improve exercise performance, though,side effectIt is also important to take into account the proper dosage.
It is recommended that you consult your physician, especially if you have existing health problems or are taking medications.
Organic cacao and matchteafine powderand contains 60 veggies.capsuleProvided by. Third-party audits and the 100% Gold Warranty ensure quality.
vitamin D
Vitamin D is an important vitamin that affects bone health and many other body functions.
In addition to being produced in the body by sun exposure,supplementIt is also common to take in
Effects and Mechanisms
Vitamin D is aMaintenance of bone densityandimmunityImprovement ofIt is important to
In addition, themuscleIt also affects function,muscle strengthThis may contribute to the improvement of the
Studies have shown that people who do not get enough vitamin Dmuscle strengthIt has been shown that there may be a significant impact on
By the way.Japanese 98% do not have enough vitamin DIt is said.
A 2011 study found that in vitamin D-rich adults, vitamin D supplementation was associated with greater grip strength (SMD -0.02, 95%CI -0.15,0.11) and lower extremitymuscle strength(SMD 0.1, 95%CI -0.01,0.22), which did not lead to a significant effect on the
However, in adults who are vitamin D deficient, vitamin D supplementation isHip joints.muscle strength(SMD 3.52, 95%CI 2.18, 4.85), which has a significant effect on theIt was confirmed that
Side Effects and Precautions
Excessive intake of vitamin D increases the risk of hypercalcemia, such asside effectTherefore, care should be taken in the amount ingested because there are
Vitamin D is an important vitamin that affects many aspects of health, but care must be taken with its intake.
glutamine
Glutamine is the most abundant colorless amino acid in the body,muscleIt plays an important role in tissue and immune system health.
Effects and Mechanisms
muscleRecovery ofandimmunityImprovement ofis the main effect of glutamine.
Specifically,muscleand promotes recovery from fatigue during practice.muscle strengthStudies have shown that it prevents the decline
A 2018 study found that in catabolic/hypercatabolic conditions (e.g., critically ill patients, post-trauma, sepsis, exhausted athletes), glutamine supplementation is associated with immune cell activity, particularly lymphocyte proliferation and cytokine production, macrophage phagocytic and secretory activity, and bacterial killing by neutralocytes toIt is an important nutrientIt was confirmed that
However, many questions and evidence have yet to be presented regarding the specific benefits of glutamine supplementation.
In addition, a 2015 study confirmed the following when L-glutamine was taken after eccentric exercise
- Relative peak torque at speed 180°/sec immediately and after 72 hours at 71 ± 81 TP3T and 91 ± 81 TP3T, respectively
- In menPeak torque at a speed of 30°/sec is also improved
- musclePain ratings of 2.8 ± 1.2 at 24 hours, 2.6 ± 1.4 at 48 hours, and 1.7 ± 1.2 at 72 hours decreased in
- Peak torque
-
muscleis the maximum value of rotational force generated by the
This is a parameter commonly used in sports and rehabilitation,muscle strengthIt is also relevant to training and diet.
By measuring peak torque,musclecondition and the effects of training in detail.
Side Effects and Precautions
In general, glutamine is considered relatively safe, although digestive upset and headaches have been reported in some people.
In addition, people with liver problems should be cautious about taking it.
Coenzyme Q10
Coenzyme Q10 (CoQ10) is produced naturally in the bodycompoundand plays an important role in energy generation and antioxidants.
Effects and Mechanisms
energy generationandIncreased enduranceis the main effect.
Research has confirmed its effectiveness in reducing fatigue and increasing endurance, especially during prolonged exercise.
In a 2008 study,Acute ingestion of CoQ10 ismuscleCoQ10 concentration in serum and SOD oxidation in serumstresslowered and MDA levels increased.It was confirmed that Also,Chronic ingestion of CoQ10 tended to increase plasma CoQ10 levels and prolong time to fatigueIt is considered to be a
- MDA level
-
MDA (Malondialdehyde) is an oxidativestressIt is considered a marker for
oxidationstressis a condition in which oxygen molecules in the body become unstable and damage cells, DNA, and lipids.
High MDA levels may increase the risk of cell damage, inflammation, and various diseases.
Side Effects and Precautions
Coenzyme Q10 is generally safe and,side effectare rare, but stomach upset, nausea, and headaches have been reported in some individuals.
When taking coenzyme Q10,Othersupplementand drugs withinteractionattention should be paid to the following.
beta-alanine
Beta-alanine is a type of amino acid that is believed to help improve endurance, especially in high-intensity exercise.
Effects and Mechanisms
Increased enduranceis the main effect.
In high-intensity exercise,muscleBy stabilizing the pH within the body, it helps to delay the accumulation of fatigue.
A 2010 study found that beta-alanine intake during high-intensity exercisemuscleThe carnosine content in theallmuscleImproved buffer capacityThe company confirmed that it had made the client's
- muscleBuffer capacity
-
muscleis its ability to neutralize acidic substances.
During exercise,muscleThe pH level often drops as lactic acid is formed in the
This acidic environment is,musclefatigue and loss of strength.
muscleThe higher the buffer capacity, the more easily the acidic environment is neutralized and fatigue is delayed.
In addition, beta-alanine was found in multiple high-intensity exercises and in single exercises lasting more than 60 secondsImproved mobilityI did.
In addition, beta-alanine intake isDelays the onset of neuromuscular fatigueIt was also confirmed to be effective.
Also, in a 2012 study,Beta-alanine intake improved 2.851 TP3T in H+ buffering during high-intensity exerciseIt was confirmed that
- H+ Buffering
-
In the bodyPrevent excessive accumulation of acidic substances (mainly hydrogen ions H+)Process.
Especially during high-intensity exercise,muscleconsumes large amounts of energy, which leads to the formation of acidic substances.
This acidic buildup can cause muscle fatigue and impair performance.
Side Effects and Precautions
side effectFor some people, astingling sensationand ... anditchmay occur.
It is also possible to use othersupplementand drugs withinteractionConsultation with a physician is recommended, taking into account the possibility that a
By ingestion of beta-alanine,Reduced fatigue even in high-intensity exerciseIt can be expected that
The ingredients are vegan, kosher, GMO-free, and certified to GMP quality.
Check the label before use and consult your doctor if you are pregnant or taking medication.
ashwagandha (type of Indian cactus)
ashwagandha (type of Indian cactus)(Withania somnifera) is a particularlystressImproved tolerance and endurance, as well asmuscle strengthThis herb is believed to be effective in increasing
Effects and Mechanisms
ashwagandha (type of Indian cactus)school (e.g. of ikebana)adaptogenIt acts as the body'sstressImprove response.
Specifically,cortisolLevels of decline andtestosteroneIncreased levels have been reported.
In addition, themuscle strengthincreaseStudies have shown that it also contributes to
A 2015 study found that healthy young men, while performing resistance trainingashwagandha (type of Indian cactus)(Withania somnifera) rootessenceThe following results were obtained after 8 weeks of consumption of
- In Bench Pressmuscle strengthimproved by 46.0 kg (95% CI 36.6, 55.5; p = 0.001)
- Even with leg extensions.muscle strengthimproved by 14.5 kg (95% CI, 10.8,18.2; p = 0.04)
In addition, a 2012 study found that chronicstressIn adults with high concentrations of full-spectrumashwagandha (type of Indian cactus)By taking root extract for 60 days,stresssignificantly reduced scores on the rating scale (P<0.0001), bloodcortisolLevels also significantly decreased(P=0.0006).
The 2019 study included 50 men ages 40-70 and of heavy weight,ashwagandha (type of Indian cactus)extract (Shoden beads, providing 21 mg of withanolides glycosides per day) for 8 weeks.
As a result, DHEA-S levels improved 18% (p = .005) andtestosteroneLevels were identified as having improved by 14.71 TP3T (p = .010).
- DHEA-S level
-
DHEA-S (dehydroepiandrosterone sulfate) is a hormone produced in the corticobasal gland.
testosteroneIt acts as a precursor to other important hormones such as estrogen and estrogen.
It is also generally considered an indicator of age and overall health.
Higher DHEA-S levels are generally associated with better cognitive function, improved mood, and higher physical performance.
On the other hand, low levels can be associated with symptoms such as depression, fatigue, and a weak immune system.
- (biochemical) precursor
-
A precursor is a substance that serves as a base from which another, usually more complex substance is formed.
In biochemistry, precursors are often formed through a variety of chemical reactions to produce othercompoundand molecules.
Side Effects and Precautions
Generally considered safe, but at high dosesDigestive discomforthas been reported.
Also, with certain drugsinteractionConsultation with a physician is recommended because of the possibility of
Recommended Products
Jarrow Formulas, Inc. ashwagandha (type of Indian cactus)veggiecapsule120 grains" is especially recommended.
This product isKSM-66It is certified as a
ashwagandha (type of Indian cactus)by the ingestion of,stressImproved coping skillsand ... andmuscle strengthincreaseseriously because it can be expected that themuscle strengthIt is especially recommended for those seeking to improve and increase endurance.
However, theExisting health status and drug intakeCaution should be exercised depending on the Consultation with a specialist is recommended.
Examples of training methods to maximize supplement effectiveness
supplementand appropriate training to maximize their effectiveness.
Below are some training methods for this purpose.
Protein intake and weight training
Proteins like whey protein and BCAAssupplementis taken after weight training,musclerecoveryandMuscle Protein Synthesishelps to
A 2009 study showed that muscle protein synthesis (MPS) and albumin protein synthesis (APS) in young men under conditions of 0, 5, 10, 20, and 40 g of whole egg protein after resistance exerciseMost effectively stimulated at a maximum intake of 20 gIt was confirmed that
Also, in a 2010 study,muscleunder conditions of dairy-based carbohydrate-protein (CHO-P) intake after damaging exercise,Activemusclepain (DOMS), peak torque, and reactive strength index (RSI) were significantly reduced at 48 hours.It was confirmed that
Omega-3 fatty acids and aerobic exercise
Omega-3 fatty acids promote cardiovascular health, but when combined with aerobic exercise, the benefits are even morereinforceThe following is a summary of the results of the project.
In the 2022 study, in the intake of omega-3 fatty acids (especially docosahexaenoic acid and eicosapentaenoic acid) and blood pressure in adult subjects, at intakes of 2 g/d to 3 g/d,Systolic blood pressure improved by an average of -2.61 mm Hg (95% CI, -3.57 to -1.65) and diastolic by an average of -1.80 mm Hg (95% CI, -2.38 to -1. 23).The company confirmed that it had
Caffeine and muscle training
weight trainingIf caffeine is ingested before doing theweight trainingThe sense of "tightness" inside and,muscleDecreased aches and pains in response to painI will do so.
A 2013 study found that under conditions of 5 mg/kg of caffeine ingested 60 minutes prior, the total number of repetitions in resistance exercises (bench press, deadlift, prone row, back squat) averaged19.6 ± 3.7 times (caffeine condition) vs. 18.5 ± 4.1 times (placebo condition)The results confirmed that the improvement was significant.
In addition, perceived exertion (RPE) during exercise after caffeine ingestion was significantly reduced (p=0.03(See Section 2.1.2.),muscleThe perception of pain was also significantly reduced in the (p=0.027(2).
I can list the bullet points as follows.
- Number of iterations:19.6 ± 3.7 (caffeine condition) vs. 18.5 ± 4.1 (placebo condition)
- Perceived exertion (RPE):Significantly decreased (p=0.03)
- musclePerception of pain in:Significantly lower (p=0.027)
Ashwagandha andRelaxation Techniques(e.g., meditation, yoga)
ashwagandha (type of Indian cactus)school (e.g. of ikebana)stressIt has the effect of improving resistance, but in addition,Relaxation Techniques(e.g., meditation) in combination with
In the 2019 study, 46 healthy participants (ages 18-25) were randomly assigned to a "brief mindfulness meditation (BMM)" group (23 participants) and an "emotion regulation education (ERE)" control group (23 participants).
After 7 days of continuous meditation,Significantly decreased emotional intensity to positive emotional stimuli, emotional memory reaction time, and duration of attentional bias to negative emotional stimuli in the BMM groupI did.
On the other hand, no such effect was observed in the ERE group.
From the results of this study, I would say that meditation is more effective.
Whey protein and muscle training
weight trainingIf whey protein is consumed later,musclerecovery is accelerated and you are ready for the next training session.
However, with respect to this, "As long as you have enough protein intake for a total of 24 hours, you'll be fine.Some people believe that "the
The 2010 study involved eight healthy men,muscleMilk-based carbohydrate-protein (CHO-P) after exercise damaging tosupplementafter 48 hours under conditions of ingestion ofactivitymuscleSignificant improvement in pain (Active DOMS), peak torque, and reactive strength index (RSI)The results of the survey confirmed that the
BCAA and Endurance Training
BCAAs reduce muscle fatigue. When used in conjunction with long distance running or cycling, it decreases fatigue.
The 2012 study involved 12 men (average age 23 ± 2 years, height 178.3 ± 3.6 cm, weight 79.6 ± 8.4 kg) who would perform 100 consecutive drop jumpsmuscleThe following results were confirmed under conditions in which branched-chain amino acids (BCAAs) were ingested after exercise, which is damaging to
- Reduced creatine kinase (CK) efflux
- muscleSignificant reduction in pain (DOMS)
- Accelerated recovery of maximum voluntary contraction (MVC)
As described above, the training methods andsupplementThe combination of the two can be expected to be more effective.
To realize its benefits, continuous training andsupplementingestion is required.
We encourage you to try it out for your own purposes and environment.
Above,Proper training andsupplementCombination ofBy,supplementThe effect of the system can be maximized.
How to Choose a Supplement
supplementSeveral key points should be taken into account when choosing a
Below are some of the key points and details.
Quality and Safety
Choose a reliable manufacturer
It is very important to investigate whether the manufacturer you choose is reliable.
In particular, it is a good idea to check for third-party verification, ISO certification, etc.
Quality control must be in place.
It is necessary to make sure that quality control in the manufacturing process is well done.
Specifically, we ensure that the quality of raw materials, the manufacturing process, and all the way through to the final product are strictly controlled.
Check the ingredient label.
Be sure to check the ingredients label on the product label.
It is important to check for additives, unnecessary ingredients, or allergens.
Verify unique batch number and expiration date
The product should have a unique batch number and expiration date.
This makes it easier to identify the product when some problems arise.
Research online reviews
Online research of reviews by people who have actually used a product can provide multiple perspectives on the quality and effectiveness of that product.
Check for recall information
Review recall information published by the FDA (U.S. Food and Drug Administration) and other relevant agencies to see if the product has been recalled in the past due to any problems.
Effects and Applications
Choose the right ingredients for the right purpose.
muscle strengthIf it is an improvement, it means things like choosing creatine or whey protein.
Price and Cost Performance
Consider the cost perThe following is a list of the most common problems with the
If it is expensive but highly effective, it is cost-effective.
Reviews and Reputation
Refer to other users' evaluations.The following is a list of the most common problems with the
The opinions of those who have actually experienced the benefits are very helpful.
Special needs
If you are allergic or on a dietThe following is a list of the most common problems with the
If you are allergic to a particular ingredient or want low sugar, choose a product that is suitable for you.
The above points will help you to find the bestsupplementPlease select the
How to Check Ingredient Labeling
supplementIngredient labeling is a very important factor when selecting a
Knowing the exact ingredients and their quantities will help to ensure effectivesupplementYou can choose
Below is a detailed description of how to check the ingredient listings.
Amount of components
supplementcomponent amounts are very important.
In particular, ensure that the amount of active ingredients is within the recommended range.
Additional ingredients and additives
Whether additive-free or not
It is safe to check that there are no additives, no coloring, no fragrance, or other extraneous ingredients.
Preservatives and colorants
Check for the presence of chemical ingredients and preservatives.
These ingredients can cause allergic reactions and other health risks.
unit
The units of ingredient amounts may vary depending on the product.
Therefore, read units such as mg (milligrams), mcg (micrograms), and IU (international units) accurately and pay attention when comparing them to other products.
- IU (International Unit)
-
A unit of measurement used to indicate the amount of vitamins, minerals, enzymes, and many other biologically active substances.
Unlike the usual units of weight (mg, mcg), IUs are based on the biological activity or effect of the substance.
In other words, it is used to evaluate the effect or function of a substance rather than simply weighing it.
Therefore, IUs may change for the same weight but with different degrees of activity.
This is especially common with vitamins A, D, and E.
supplementand food labels often list the recommended IU for each nutrient.
Verified Information
It is also very important that the ingredients are verified by a third-party organization.
This ensures product quality and safety.
Additional points: price and value of product
Price is another factor to consider, as is quality. Since an expensive product is not necessarily of high quality, we evaluate the price, the amount of ingredients contained, and the quality of the product as a whole.
Additional point: sample test before purchase
If possible, one option is to purchase a smaller size or sample product to try it out. This allows you to see in advance if the product will fit your body.
By checking the ingredient listings in this way, it is safer and more effectivesupplementYou can choose to
Frequently Asked Questions and Answers...or rather, Notes (FAQs)
What are the side effects of the supplement?
supplementAlthough generally less in theside effectmay occur.
Specifically, digestive discomfort, effects on liver function, and allergic reactions have been reported.
side effectIt is important to follow the indicated dosage and consult with a physician to reduce the risk of
Is it safe to use supplements and medications together?
supplementand drugs should be used with caution.
In particular, concomitant use with blood pressure-lowering or anticoagulant medications should be avoided.
Under the guidance of a physician, medications andsupplement(at sentence-end, falling tone) indicates a confident conclusioninteractionIt is recommended that they be used together with full awareness of the
Can it be effective in a short period of time?
supplementSome have reported short-term effects, but most require long-term ingestion.
For example, creatine and whey protein often show short-term effects, while vitamin D and omega-3 require long-term intake.
How long do I have to take the supplement?
supplementTiming of intake is also important to maximize the effectiveness of
It is best to follow the dosage written on the container.
Like this,muscle strengthand endurance improvementsupplementSelection and timing of intake should be considered based on scientific evidence.
The above information will help you to find the rightsupplementand choose the method of intake.
Summary and Future Action Plan
How was it? I would like to conclude by summarizing the contents of this article.
Through this article, varioussupplementCharacteristics and effects of,side effectand how to combine this knowledge with training. Below is a concrete plan of action to put that knowledge to use.
Summary of this article
- Fit for purposesupplementSelection of: Tailored to your fitness goals and health status.supplementSelect a For example,muscle strengthCreatine and whey protein are useful if you want to increase
- Check ingredients and quality: Read the ingredients list carefully before purchasing and buy from a reliable manufacturer. In particular.ashwagandha (type of Indian cactus)When choosing a,KSM-66and those listed as "Jarrow Formulas," and "Jarrow Formulas, ashwagandha (type of Indian cactus)veggiecapsule120 grains" is recommended.
- Consultation with a physician: supplementand existing medications and with existing health conditions.interactionConsult with your physician regarding
- Ongoing intake and evaluation: supplementContinuous intake is necessary to realize the benefits of After a few weeks to a few months, the effects are evaluated and any necessary adjustments are made.
- Combined with effective training: supplementWhile it can be effective on its own, it can also be combined with effective training for greater results.
By taking these five steps,supplementwould be most effective.
If you have any questions or concerns, we encourage you to consult with a specialist.
That's all for this article. Thank you for reading to the end.
Disclaimer
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