Supplements to boost power lifters
Diet is an important part of any athlete's regime, proving to be essential fuel for performance. Although diet alone may not always be able to provide everything you need, it may be due to your deficiency or the fact that some nutrition you cannot take in. That's where supplements come in. In this blog we explore the most beneficial supplements for power lifters.
Before taking a supplement, it is important to check a few
things. First, if you're competing as a power lifter, see if your organization
allows its competitors to use the supplement. For example, that some
organizations such as the International Olympic Committee (IOC) test for pseudoephedrine, but others do not. Anyone competing in a meeting approved by
this organization who takes a cold medicine containing pseudoephedrine may test
positive. Another thing to check is the reputation of the company that
manufactures the supplement. In many cases athletes have tested positive for
banned substances because they took contaminated supplements. Some supplement
companies conduct independent testing on their products to make sure they will
not result in a positive drug test.
It is advisable to buy only from reputable supplement
companies whose products undergo third party verification testing by
organizations such as NSF International. Powerlifting organizations' list of
banned substances may contain contraindications; It's important to be aware of
these differences and what you're putting into your body. You don't want to get
suspended or banned from competing because you didn't read the fine print.
Before using supplements, understand that the foundation of
performance comes through proper nutrition; Complements add just a bit of edge.
Which is a naturally occurring substance found in the
mitochondria of muscle cells? The human body makes it, and which is also found
in food such as red meat. Creatine has many functions for strength athletes.
First, it provides additional creatine phosphate for the muscle cell to use in
the ATP-PC energy system. What does this mean for a power lifter? This means
you can do more repetitions in a training session because your muscles have
more juice. It's essentially like switching a 20-watt light bulb for a 40-watt
bulb; you get bright light from a 40 watt bulb. Creatine does the same thing
for muscle energy production. It is also a cell volumizer. Basically it can
says that it draws more water into the muscle cell, or fiber, and increases its
size.
Creatine comes in different delivery modes. Creatine
monohydrate is effective for increasing size and strength, but some people
experience gastrointestinal distress. Other available forms, such as creatine
phosphate and creatine citrate, still provide powerful potency benefits but
without the gastrointestinal issues.
A typical dosage recommendation for creatine monohydrate is
25 grams per day for one week and 5 grams per day thereafter. The initial
loading phase saturates the system to elevate creatine levels, and a
maintenance dose of 5 grams keeps the creatine in the system. However, some
other types of creatine do not have this loading period.
Creatine is best absorbed when it is taken (or mixed) with
something to drive it into the cell, such as a simple sugar like grapefruit
juice. The insulin released to carry the sugar into the cell takes the creatine
with it. Several studies show that simple carbohydrates such as grapefruit
juice greatly accelerate creatine results. However, research suggests that sodium
may be just as effective at driving creatine into a muscle cell without the
insulin spike. It's good for people who are trying to cut down on carbohydrates
and still want to gain the strength of creatine. In addition to just the blood
sugar spike, the daily caloric intake is also low. Cutting back everywhere
helps you to be as light-weight as possible on the day of the get-together.
Which is very most abundant amino acid in skeletal muscle.
It has anticatabolic properties, which means it doesn't build anything but it
protects the muscles from further breakdown. Glutamine is also a conditionally
essential amino acid. Your body makes it on its own, but also uses it quickly
during times of physical stress, such as exercise or illness.
Although it doesn't directly affect strength or muscle mass,
glutamine helps you recover by boosting intestinal and immune system health. If
you recover more quickly, your body is more prepared for the next training
session. The more prepared you are, the harder you will be able to train. The
more sessions in a row the more strenuous training you can train, the better
results you will get at the end of the training cycle.
Fish oil contains omega-6 and omega-3 fatty acids, which are
high in unsaturated fats. The most relevant benefit to a bodybuilder, beyond
the often reported heart health benefits and improved brain function, is less
pain and inflammation through regulation of the body's inflammatory cycle. Fish
oil prevents and relieves conditions like tendinitis and bursitis. Some
research shows that fish oil improves body composition (by reducing body fat)
and also reduces fatigue. The recommended dosage is 1,000 mg per day. You can
get fish oil by eating fatty fish such as tuna and salmon, but most people prefer
to take it as a supplement.
Glucosamine is an amino sugar that may help repair and build
joint cartilage. Chondroitin is part of a protein that helps with the
elasticity of cartilage. Together which are thought to prevent cartilage
breakdown and improve joint function. Potential benefits include the following:
·
less pain, especially in the knees
·
more flexibility
·
anti-inflammatory effect
·
no destruction of cartilage
·
better joint lubrication
·
more synovial fluid
·
reconstructive cartilage
·
Relief from symptoms of osteoarthritis
Glucosamine and chondroitin can also reduce the healing time
needed for acute joint injuries such as sprained ankles or fingers. If you do
not feel better after 8 to 12 weeks, it is unlikely to help. Glucosamine and
chondroitin come from shellfish, so don't take supplements if you're allergic
to shellfish. The recommended daily dosage is 1,500 to 2,000 mg of glucosamine
and 1,200 mg of chondroitin. The liquid form is best because the body absorbs
it more easily, but if you can just take capsules, that's acceptable too.
Which is a mineral found naturally in all dairy products as
well as some vegetables such as leafy greens and other non-dairy sources?
Calcium is essential for muscle contraction, and calcium deficiency is a common
cause of cramps. Calcium ions are released to allow a muscle to contract in the
cell. If there is no calcium in the cell, no contraction can be achieved. If
calcium is low, either not much force is produced or cramps occur. You can
ingest calcium through food, but if you have lactose intolerance or can't get
enough calcium through diet, two calcium supplement types—calcium carbonate and
calcium citrate—are available. Calcium citrate is more easily absorbed through
the stomach wall and causes less gastrointestinal distress, but is much more
expensive. Calcium carbonate is much cheaper but is not absorbed nearly as
much. Some recent studies have shown that taking vitamin D along with calcium
helps the body absorb and use calcium, especially in building bones.
Potassium is another mineral used in muscle contraction.
Like calcium, potassium deficiency results in either weak muscle contractions
or muscle cramps. Potassium is found in white and banana as well as in sweet
potatoes and fortified sports drinks.
Sodium is a mineral found in common table salt and most
foods. It is necessary to maintain the osmotic balance in the body. Sometimes
cramps occur because there is not enough water in the muscles or blood. If
cramps occur on the day of the appointment, sodium is a good quick solution to
eliminate cramps. Although most foods contain sodium, if you have cramps try to
get it through sports drinks. Sports drinks contain a fair amount of sodium and
other electrolytes to eliminate cramps.
Both magnesium and zinc are needed for proper hormonal
function. If you are deficient in one of these minerals, your body lacks the
amount of testosterone. If you are unable to get enough from food sources such
as nuts or meats, most multivitamins contain minerals.
Hydroxymethylbutyrate (HMB) has mixed reviews in resistance
training. When taken at times of extreme muscle damage, it has been found to
enhance recovery effectively. Many supplement companies point to a study
conducted by medical professionals to substantiate the effectiveness of HMB.
They often neglect to mention that in studies where it was found to
significantly increase lean body mass, subjects were AIDS patients and patients
who experienced third-degree burns on a large part of their body. Often people
claim that HMB will enhance muscle gain in elite athletes and can help prevent
muscle loss when dieting in a low-weight category. most important think lack of evidence of its efficacy may make it
not worth taking. Essentially, it is a buyer wary supplement. It might work;
this can not be happening. Unless you are dealing with a sick population, the
consequences are not obvious.
A naturally occurring substance, caffeine is one of the most
commonly used drugs in the world. It is a stimulant that attaches to adenosine
receptors, which prevents the body from feeling tired. It also accelerates the
heart rate through sympathetic autonomic nervous system pathways. The benefits
for endurance events are clear as caffeine facilitates lipolysis (the breakdown
of fat). When fat is mobilized, the substrate that promotes aerobic metabolism
is more readily available, increasing the time to exhaustion. The effect of
caffeine on speed, strength and power is unclear, although increased alertness
and well-being may increase the desire to train. Thus, it enables the
individual to train harder and longer to benefit from the additional workload
rather than the ergogenic effect of caffeine.
Summary
Good nutrition is every power lifter’s brick and mortar and
you may need supplements to fill in any gaps. Supplements provide what you are
not able to take in through nutrition, be it minerals and vitamins or
performance enhancers such as creatine .always Remember, good nutrition should
always be your primary goal. The magic bullet supplement that lets you gain
muscle and strength and lose body fat at the same time does not exist.
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