The best supplements before, during and after training
Nutritional supplements can be the best complement to training when it comes to gaining muscle or losing weight, but we can’t just take supplements. Firstly, it is essential that, alongside daily exercise and supplements, you continue a diet and get a good rest; and secondly, it is necessary to distinguish between those that we take before and after training, since not all have exactly the same function, and to know what we take. For example, even before taking amino acids, you need to have good information about BCAA, just like with shakes or creatine.
Supplements for before training
Without a doubt, the big star before training are amino acids. There are different classes of amino acids, each of them with its function, but we are going to be enormously useful at the time of training. For example, taurine helps us in muscle contraction, improving performance and reducing fatigue; BCAAs (leucine, isoleucine and valine) go directly to the muscle, helping the muscle to thrive… They must be of the highest quality, like the amino acids in HSNstore, an expert store in these supplements, so that the body absorbs them perfectly.
Another popular supplement for before training is caffeine. How many times have you seen athletes from every level, beginners and elite professionals, drink an energy drink before competing? As long as we take it in moderate doses, caffeine helps us to concentrate better, progress the coordination and fluidity of our movements and delays the onset of fatigue. Finally, vitamin Y is also a great muscle protector that we should also take before training.
It may surprise you, but here too we should include proteins. Although it is common to take protein shakes after training, we must recharge the energies of the body during the day, hence the importance of taking protein before training. In this way, the body will be able to digest each and every one of the nutrients well and your performance will improve since it not only delays the dreaded onset of fatigue but also reduces the danger of suffering any muscle injury.
Supplements for after training
We have already finished training, and again we can use protein to restore energy levels, either as a supplement or even better as protein-rich foods. In addition to proteins, we can resort to amino acids such as glutamine, which favours muscular restoration. It is enough to add a small dose of glutamine to our post-training blog shake to take full advantage of its benefits, including the prevention of pre-training syndrome.
We can’t overlook fast-digesting carbohydrates. They serve to carry the carbohydrates quickly face the muscles, stimulating the production of insulin and stimulating on the other hand the production of muscular glycogen. This is something we cannot achieve with slow assimilation carbohydrates such as those given by fruit or oats. They are ideal for athletes with a high volume of training, since they allow the energy deposits to return much earlier, favoring the recovery for the next session.
Creatine: before, during and after training
Along with amino acids and proteins, one of the best known supplements is creatine, which should be taken before, during and after training. It helps us achieve more energy, more strength and therefore greater performance and better muscle development. However, when taking creatine it must be taken into consideration that after a while it becomes less effective, so that every 3 months it is convenient to spend about thirty days without taking it to start the cycle again in the fifth month and that it is again effective.