Protein powder is a dietary supplement that is made from one or more of four basic sources ofprotein: whey, eggs, soy and rice. These concentrated sources of protein are processed into powdered form, which can be reconstituted into liquid form as a protein shake when mixed with water, fruit juice or milk. Protein powder also can be sprinkled on cereal, stirred into soups or stews, mixed into other types of food or cooked into baked goods and other meals. Bodybuilders and athletes have long relied on protein powder to make sure that they get the high levels of protein needed to build up their muscles through lifting weights and exercise. Research has shown that ingesting protein powder every day also can boost immune systemhealth, facilitate the healing of wounds after surgery or injury and promote healthy skin.

Why Protein is Important

The human body needs protein daily because that is the substance from which muscles and tissues are built, and there is no place where the body can store extra protein. The need for adequate protein in the human body is second only to the need for water. People who follow healthy diets get plenty of protein through the daily intake of various food combinations. Some people, however, like to supplement their protein intake with a protein powder or occasionally substitute a fast, easy protein shake for a meal.


Health Benefits

Protein powder is designed to be taken every day as a dietary supplement. Even for someone who isn't a bodybuilder, starting the day with a protein shake can provide nutritional benefits. Many nutritionists advise consuming protein throughout the day, but a healthy boost of proteinfirst thing in the morning can help the body stabilize its blood sugar levels throughout the rest of the day.

Recommended Dosages

Some studies have indicated that a steady amount of excess protein might be unhealthy, especially for people who have liver or kidney problems. The recommended daily dose is based on weight, age and activity levels. Athletes should consult a nutritionist who specializes in sports medicine. Others can consult a healthcare professional or check the recommendations from health agencies.

Purchasing

There are many brands of protein powder on the market. These products are available in a range of flavors and at various prices. People who are shopping for protein powder can find it at health food stores, many grocery chains and online.

What is BCAA Supplement?

BCAAs (branched chain amino acids) are the essential aminos leucine, isoleucine, and valine. The combination of these three amino acids makes up approximately 1/3 of skeletal muscle tissue in the human body. BCAAs play a very important role in protein synthesis (the production of proteins in cells from amino acids to build muscle).

What do BCAAs do?Amino acids are the building blocks of protein. When you eat food containing protein, it gets digested through the intestines and stomach. During this process the protein is broken down into individual amino acids and short chains of amino acids. These amino acids are small enough to be absorbed into the bloodstream.

Once the amino acids are absorbed into the bloodstream they have far reaching effects across the entire body. Amino acids are involved in muscle repair (lean muscle building), essential brain functions and even hair growth just to name a few.

It’s been widely documented that consuming Branch Chained Amino Acids (BCAA’s) in supplement form before and after your workout will contribute to measurable gains in muscle strength and size. Therefore, if your goal is to get bigger and stronger, consuming a BCAA supplement is a no-brainer.

What is a metabolic pathway?To understand just how important BCAAs are to muscle building and recovery you need to know what a metabolic pathway is. Put simply, a metabolic pathway is a chain of chemical reactions that takes place within a cell (in this case, a muscle tissue cell). When adequate amounts of BCAAs are ingested they create their own metabolic pathway which results in increased protein production. This means more muscle tissue will be grown and muscles will be repaired faster.

BCAAs and muscle growth.Generally, after a session of resistance training the body is in a catabolic (the breaking down of muscle tissue) state, with a protein synthesis deficit. This is because post exercise the MAPK signaling pathway (the body's own way to signal muscle growth) is activated. While this is a pathway that will increase protein synthesis, it is not as effective as when combined with the BCAA signaling cascade.

The two pathways act independent of each other. Because of this, when adequate amounts of BCAAs are ingested post workout (usually in the form of a post-workout drink) the body is placed in a greater state of hypertrophy with a positive amount of protein synthesis. This is extremely important for athletes because it will decrease recovery time as it increases the rate at which lean body mass is gained.

Difference between essential and non-essential amino acids.
Types Of Amino Acids
Essential:
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Tryptophan
Valine
Non-Essential:
Alanine
Arginine
Aspartic acid
Cysteine
Cystine
Glutamic acid
Glutamine
Glycine
Hydroxyproline
Proline
Serine
TyrosineEssential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods. See table on the right for list of essential aminos. Your body can make non-essential amino acids by itself from vitamins and other amino acids.

The term "non-essential" can be misleading since all amino acids are essential for proper metabolism. There are some non-essential amino acids, such as glutamine, that are very essential in the process of muscle tissue repair. The 13 non-essential amino acids are listed in the table on the right.

The essential BCAAs are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. This means they are more likely to be used to build muscle rather than burned as fuel for energy.

BCAAs - COMMON QUESTIONS:

• Are BCAA supplements safe to use?
  Studies have shown that supplemental intake of the BCAAs in the range of 5-20 grams per day in tablet form and 1 to 7 grams per litre in liquid form with no adverse side effects. Higher intakes should be avoided due to the possibility of competitive inhibition of the absorption of other amino acids from the diet and the risk of gastrointestinal distress.
• Are BCAAs found in food?
  Yes. BCAAs are found in protein-rich foods. The higher the quality of the protein source, the higher amount of BCAAs. Out of all the protein sources whey protein has the best BCAA content.
• How are BCAA supplements taken?
  The most common form of BCAA supplements are pills. These pills are taken at staggered intervals throughout the day. BCAAs are also available in powder and liquid form.
• My protein supplement contains Glutamine, do I need more?
  Studies have shown that Glutamine plays a major role in protein synthesis and muscle repair. All whey protein supplements contain a small amount of Glutamine. Recommended dosages range from 10-40 grams per day, depending on activity, fitness and bodyweight. For more information see the glutamine information page.

One of the most widely used and known sports  suplements on the market, creatine helps you make incredible gains in developing a strong, muscular physique. All workout gurus and athletes look for the latest and greatest way to get results faster, so if one person starts proclaiming creatine supplements as the “magical” bodybuildingingredient, chances are others will begin to follow suit.

But do creatine supplements live up to their reputation? Learning how creatine supplements work within the body can help you make an informed decision as to whether or not your training plan could benefit from its use.
Creatine and exerciseCreatine plays a key role in helping the body generate ATP, which is the muscular source of fuel during high-intensity activities. The faster you regenerate your ATP stores, the sooner you will be able to perform muscular work again.

Since ATP is only depleted during high-intensity non-glycolytic work, creatine supplements are only going to be beneficial for this type of exercise. Therefore, your average endurance athlete is not going to see any advantages whatsoever from supplementing their diet with creatine. Those participating in anaerobic activities, such as weight lifting, will derive some benefit.

Creatine is naturally made by the body by three amino acids -- glycine, arginine and methionine -- and it’s also available in the foods you eat, primarily in meat products and fish.   

Once formed, creatine plays a key role in resynthesizing the muscular fuel source ATP. Without ATP, you would not be able to effectively produce the muscular strength and power to perform activities like weight lifting. As you can see, creatine is a vital component in making your  workouts  successful.

Creatine works to synthesize ATP by splitting into two phosphate molecules, which are then bonded to an ADP molecule. This combination forms new ATP and gets used by the muscles. Once the creatine phosphate stores are depleted in the body, high-intensity exercise will cease since ADP will not become phosphorylated.

So, if you can find a way to increase the creatine stores in your body, you will ensure that there is more to regenerate this ATP with.
Creatine supplementsThe typical protocol for creatine supplements involves a “loading” phase, which is followed by a maintenance period.

During the loading phase, you are essentially saturating the muscles with creatine by taking 20 to 30 grams per day, mixed with non-acidic juice or water. Grape juice seems to work well for this purpose and also supplies some additional carbohydrates, which can increase the uptake of creatine into the muscle cell.

       The key to achieving success, and in every field of life, and in bodybuilding is the regularity and persistence, that day to do everything in your ability to achieve desired results. If you are committed to serious training and your diet supplies the body with necessary nutrients and the necessary amount of calories, then you are in a position to get the most out of your supplementation regime. Bodybuilders often find that the key to success in this discipline is supplementation, but the absence of one of the above elements, but in fact they are wrong. The best way to bodybuilding success is to first take care of training and diet, and then browse supplementation programs and to apply the limit measure.

When your plan for supplementation will iplementirate with commitment, you get a lot more than you imagined. Read this list of things to do when your bodybuilding activities and apply one, several or all of our recommendations. You may be surprised at how much better you will develop your muscles when you are committed to bodybuilding program.

1 ° How to start the day

Immediately when you become a morning Drink a protein shake. Nighttime sleep about eight hours to prevent you supplied the body with amino acids that are necessary for muscle growth and other bodily processes. Although sleep allows growth and recovery of your body, it is a catabolic state in which the body decomposes muscle to get the necessary amino acids and turn them into energy. Whey protein is quickly digested and your body will give the necessary amino acids for strength and growth. It will also prevent your body to decompose the muscle to get these amino acids. Encourage and start the growth of muscle since the start of the day, taking a protein shake, even before a shower and wash your teeth.

Mix January whey with water so that it is faster to cook. In this time of day to avoid eating fat, complex carbohydrates and fiber because they will slow down the digestive process and impede the absorption of protein, and it will work in the opposite direction towards achieving your goal.

Application:

Take 30 to 50 grams of whey protein was only after the morning awakening.

2 ° Increase gains with multivitamin and multimineral

Twenty minutes later after you have a shower and ready for the official start of the day. Time for breakfast. The consumption of protein shake you gave your body an instant start your metabolism so that you only need to do is to consume a meal that will include foods that are digested slowly. Have a breakfast  meal containing protein (eggs and meat) and complex carbohydrates (such as oats or toast bread with whole grains). Certainly, in this period beneficial one or two pieces of fruit. Fructose in fruit will directly complement the reserves of glycogen in the liver and thus the "off" catabolic condition in the body and help you quickly switch into a state of anabolism. Moreover, take a multivitamin or multimineral tablet or packaging. We recommend packing because it allows appropriate dosage of nutrients. Consumption of mulitvitamin / multimineral is useful for two reasons: first, it is easier to digest food and absorb nutrients and secondly, it supplies the body with nutrients from the very beginning of the day and they can support the growth of muscle and increase body immunity.

Application:

Have a breakfast meal composed of protein, fruits and complex carbohydrates, and taking multivitamin / multimineral.

3 ° Do not forget the fiber

With your breakfast you can consume and fiber. Fibers provide many benefits to bodybuilding, including the digestive progress and absorption of nutrients and amino acids. Also, fibers slow down digestion, thus helping the body to process protein more slowly so you can get better results. Not necessarily consume fiber during breakfast, but if they do, will help to slow down the release of amino acids and thus they will remain available to the body until the next meal. However, fiber should be consumed when eating a meal or protein shake before bed if you want to get the maximum effects of the release of amino acids. To increase your intake of fiber, take another dose supplementation of fiber before going to bed. It will not only increase the whole dietary fiber in your body, but will slow the digestion of protein suplements. It will help retention of circulating amino acids during the night, protecting it from decomposition difficult shaped muscle mass.

Application:

Consume about 3 grams of fiber during breakfast and another 3 grams with or before the last protein shake a day.

4 ° Do not forget the caffeine

Caffeine is one of the primary and most effective sports supplements. In this regard, it is not surprising that it is also one of the best bodybuilding supplements. Caffeine is a great option, no matter in what stage of the process bodybuilging are. Great for muscle growth because it helps increase the intensity and focus of the exercises. Also useful is when you want to lose weight because it helps in the removal of body fat from your body, using them as energy. Of course, an overdose of caffeine can keep you  nervous and you sleapless. For best results, consume caffeine once or twice during the day, and preferably to do so early in the day.

application:

Daily drink one or two cups of coffee or take 200 to 400 milligrams in the form of supplements, especially before exercise. To combat fatigue, take 200 milligrams if necessary, and the weakening, consume 100-300 milligrams every four hours.

5 ° Increase muscle with creatine

Benefits of creatine are already well known. Taking creatine before and after exercise can provide many benefits bodybuilding. Creatine can help to transport water in the muscles, helping them to be stronger. When exercising with greater weight and more repetitions to stimulate muscle growth. After training, creatine can help transport nutrients to the muscles to facilitate their recovery. Moreover, recent studies show that creatine provides antioxidant protection and may increase the benefits of cardio workout. So, many reasons, creatine is the number one bodybuilding supplement.

application:

Take 2-3 grams of creatine with whey protein shake before workout and take 2-3 grams of creatine (a total of about 5 grams per day) with a protein shake afterwards.

6 ° Increase muscle with glutamine

Besides creatine and glutamine is one of the best bodybuilding supplements that are marketed. Glutamine is the most common amino acid in the body and as such are used in numerous bodily processes. In addition, glutamine provides the following benefits for bodybuilders: improves digestion, increases immunity and helps recovery. Glutamine also provides power. In addition, he participates in the production of bicarbonats representing buffers fatigue and chemicals that are formed during intense training. Also, glutamine helps the muscles to be equipped with glycogen after exercise. These reasons are enough to make supplementation with glutamine very important before and after training. Your body can be supplied with this amino acid and other amino acids in the body, but to do it, you should use the reserves, while  decomposes  muscle  mass. Suplementation with glutamine will give your body what it needs, without having to decompose the muscles that are exercised very difficult to define.

Application:

Take 5-10 grams of glutamine before workout and an equal amount after exercise. Add glutamine and protein shakes or drink it with water in any part of the day. Carefully make the dosing and hold the daily consumption to 40 grams of glutamine.

7 °  whey and workout

One of the things that is best for your body before and after workout protein shake is whey. Training is time of day in which bodybuilders have the greatest demand for nutrients in the body, and protein shake whey helps the formation of muscle mass. If you drink a protein shake before workout, it will not adversely affect the exercise because they are easily digested. It will also provide the body's amino acids for faster recovery and greater muscle growth. Proteins (along with the creatine which will take in that period) will be transported to your muscles and help to restore glycogen reserves that were consumed during exercise.

application:

Before Workout Drink 20 to 40 grams of protein shake with 40 to 80 grams simple carbohydrates and drink the same amount after a workout. The shake can add glutamine and creatine.

8 ° Increase consumption of antioxidants

When you have an intensive training or when you put your body under another kind of effort, create damaging free radicals. Antioxidants such as vitamins C and E can fight against free radicals and continue the growth of muscles. Through previously explained consuming mulitvitamins probably already be supplied with these essential nutrients, but the second dose during the day is a great way to ensure the availability of vitamins on the benefits of bodybuilding. So, turn another dose of these antioxidants during dinner (or a protein shake after a workout), because they best when taken in combination with calories.

application:

Consume 500 milligrams of vitamin C and 400 milligrams of vitamin E with dinner or a protein shake after a workout.

9 ° Do not forget the zinc and magnesium

Bodybuilders and other athletes deficient in zinc and magnesium in the body. Intense training increases the body of these minerals. In addition, minerals are lost during sweating, thus making an even greater disadvantage. The additional consumption of zinc and magnesium can reduce the effects of intense training and can increase the level of anabolic hormones including free testosterone and growth hormone. Levels of these hormones can also be reduced with intensive training. Zinc and magnesium improves quality of sleep. Keep in mind that zinc and magnesium are best taken on  an empty stomach, especially in the absence of calcium. So, if you need additional consumption of zinc and magnesium, you can get along with protein shake, but you'll have better results if you take half an hour before drinking a protein shake.

Application:

Supplementation with zinc and magnesium enforce it on an empty stomach, half an hour before the last protein shake a day.

10 ° Casein

Just like whey and casein is a protein that is part of milk protein, but unlike whey, it is digested slowly. Consume protein that rapidly digested before and after the workout and when you wake up in the morning, but at all other times of the day, eat proteins that are digested slowly. Probably the most important period for taking a protein that is slow to digest before bedtime because you ahead eight or more hours sleep, which normally would not eat. The longer you keep the acids in your blood, the less likely the body will reach for muscle mass and will decompose to supply the necessary amino acids. Caesino can be consumed as a meal replacement when you are not able to eat a normal meal, but in any case should not supplied your body with proteins that are digested slowly and provide a stable level of amino acids.

Application:

Take 30 to 50 grams of protein kaesin with or without carbohydrates before bedtime to sleep. Those who try to remove body fat should avoid carbohydrates, unlike those who want to increase muscle mass, which should consume carbohydrates, up to 50 grams.

Follow these recommendations for the time when you need to apply supplementation and exercise intensity and progress in the growth of muscle mass is guaranteed on a daily basis!

Sometimes, even though we are committed to maximum about our diet, training and rest are going to cut off our progress, sometimes completely stop. You you need something that will again stimulate muscle growth. You need a good combination of supplements. This will be your guide to return to the old path, and again to get new muscle mass; But when and how to use?

This guide will lay the foundations of a solid program of supplements. It would be perfectly put together and explained, whether you are a beginner or advanced atlete. Let me first explain the supplements to be used, and timing when to use, and quantity as to be used.

Whey Protein

This supplement is the foundation in any combination of nutritional supplements. Easily digestable, portable and effective, whey is a must for all those wishing to obtain pure muscle mass. Protein powders are generally excellent meal replacement at times when you do not have enough time for a good meal (chicken steak, eggs, etc..), Or simply need daily protein supplement protein intake. Whey is an easy way to feed the muscle when it is needed. Regarding the time dozing, you need to know when and how most effectively to bring protein supplement. (Note - most doses refer to the individual who weighs about 90 pounds).

30 grams in the morning immediately after awakening: Your body has the nutrients received more than 8 hours while you are asleep, so it is advisable to have a protein shake as soon as you wake up in the morning in order to stop catabolic process, and again to return to the anabolic phase, building muscle mass. You need protein to enter fairly quickly, so it will not include complex carbohydrates, not fat, just protein, in combination with simple carbohydrates (sugars) and some things (by which we arrive later). Your body will thank you for the "surge" of amino acids in the blood!

30 grams before training: Again, it is necessary in the bloodstream have enough amino acids. The intake of fast-aprosrbable protein before workout, your muscles will have a steady stream of amino acids during the workout, which will ensure the process convalescent before completing your training.

40 grams after training: This is a crucial time of day for convalescent muscle and build new muscle mass. We need to bring besides proteins, carbohydrates and simple, about 2 times the intake of protein (80 grams of simple sugars (dextrose). Enter this shake no more than 30 minutes after training, along with other ingredients to make insulin jump to stimulate protein synthesis through the intake of glucose and amino acids in muscle cells

                                                                                  Creatine

This is another well-known effective supplement. Creatine in muscle is converted into creatine phosphate, and will be used as energy for contraction during the workout creatine supplementation will ensure that the levels of stored energy in muscles is high. Also creatine will pull more water into muscle cells, providing an anabolic environment that will increase protein synthesis.

3-5 grams before training: Taken with moderate amounts of complex carbohydrates and 30 grams protein, creatine supplementation will provide the necessary energy levels during workout.

3-5 grams post-workout: Protein shake, a combination of protein, 80 grams of simple carbohydrates (sugars) and creatine will provide guaranteed convalescent and muscle growth. After the workout, your muscles have a great need for nutrients and insulin jump will ensure that creatine will end directly into your muscles.

Casein Protein

This is another excellent source of protein. Casein is a slow-digestable protein, so it will be digest and released into the bloodstream, and will continuously feed muscles over a longer period. Unlike whey, which is fast-absorbing, casein used periods between meals to ensure you are flow of amino acids into the bloodstream, or other times when you do not have time for a meal.

20 grams post-workout: whey is used as a food that instantly reached the muscle, while casein is taken despite other supplements in order to feed the muscle a little longer to provide for permanent convalescent period after training. This will satisfy the needs for protein, until you enter the full quality meal, about 1 hour after workout.

20 grams before bed / during sleep: Because it is slowly digest can use this benefit during the night while sleeping, to ensure constant feed muscles when they are needed. While you sleep, your body gets enough nutrients and may lead to catabolic phase, which is not suitable for muscle mass. 1 hour before bedtime, or 3-4 hours when you sleep, is an auspicious time to enter this protein supplement in order to ensure that you are on track to building muscle mass.

Glutamine

Although his acting is not as noticeable as creatine, glutamine has many "unseen," benefits. As one of the most abundant amino acids in the body, glutamine helps convalescent after training, allowing muscle cells to absorb glycogen, increases the secretion of growth hormone and maintains the immune system, helping us to stay healthy. It can also help delay fatigue during training in order to get high intensity long training period.

7-10 grams in the morning: This dose will enter along with protein shake that is mentioned above. It is worth to mention that this will be quickly absorbed, and your metabolism will again be removed from catabolic to anabolic.

7-10 grams before training: This will provide a delay fatigue and extend your intensity during your workout.

7-10 grams post-workout: introduction of glutamine after training will assist in better absorption of glycogen, and will accelerate the convalescent bringing you the anabolic phase.

7-10 grams before bed: This is another great opportunity to backup your hard gained muscle before you lie down to sleep. This dose will enter a mini-protein shake with casein, ensuring that they will not enter the catabolic phase while sleeping.

Branched-chain Amino Acids (BCAA)

Leucine, isoleucine and valine are used as energy during intense training, protecting the body to use hard-earned muscle as energy. At other times of the day, BCAA assist in protein synthesis and protect you from cortisol - katabolichkiot hormone.

5-10 grams in the morning: BCAA is another "weapon" in your arsenal of supplements that will help you keep the "evil" catabolic phase in the morning. Your body will use BCAA as energy, while protein and glutamine do not reach your muscle cells.

5-10 grams before training: introduction of BCAA before training will provide energy to your body during the workout, sparing the muscles and keeps your body in an anabolic state that is conducive to muscle growth.

5-10 grams after training: This will improve protein synthesis and suppress the secretion of catabolic cortisol hormone  which can decompose muscle and to suppress the secretion of testosterone.

Arginine

Arginine in the body turns as Nitric Oxide (NO) and is a powerful supplement with numerous benifits. Provides greater flow of blood through the muscles, allowing delivery of nutrients such as amino acids and glucose and hormones such as growth hormone (HGH), testosterone, IGF - 1 and so on. It also enables delivery of water to the muscles which will increase protein synthesis, which in translation means more muscle growth.

2-3 grams morning: At this time, arginine will widen blood vessels, allowing nutrients faster to reach the muscle cells.

2-3 grams before training: This will increase the secretion of growth hormone before training.

2-3 grams before bed: This is one time a day suitable to increase the secretion of growth hormone, since only arginine can enhance this effect.

Tribulus Terrestris

This is one of most efective supplements that can stimulate increased secretion of testosterone. It also has the ability to enhance firing of nerves in the muscles increase in strength during the workout. If you need extra strength before treining, tribulus will provide it.

250-500 mg before training: Increase the secretion of testosterone before training, to have added strength.

ZMA

ZMA (a combination of zinc, magnesium and vitamin B6) has been shown to increase secretion of testosterone and IGF - the first Zinc has many benifits when it comes to the convalescent, and magnesium to calm and relax the nervous system allowing the body to a better holiday. The longer and better sleep, the muscles have more time to grow.

 30-60 minutes before bedtime: 30 mg Zinc, 450 mg magnesium and 11 mg vitamin B6.

Antioxidants

Antioxidants have a role to purify the body from free radicals that are produced during periods of stress such as intense training. Excellent would supply vitamin C and vitamin E in order to better cope with damage from free radicals to maintain the body in an anabolic phase.

500 mg with a meal after training: Vitamin C may help maintain your joints and immune system.

200-400 IU vitamin E with the meal after training: Vitamin E has the ability to reduce damage in muscle cells and to facilitate the convalescent. This antioxidant is quite important for skin, nails and hair.

Omega 3 fatty acids must be inserted into the body through diet because the body does not manufacture. They are the main ingredient of cell membranes, necessary for cell regeneration and reproduction, and hormones, which raises the whole function in the body, can not be produced without them.

Because oxidative stress that accompanies the individual throughout life, the body is in the position of undisturbed selfhealing. Because it requires large amounts of unsaturated fatty acids that participate in cell reproduction and makes them resilient and functional cell membranes. When their amount is sufficient, heart and cardiovascular system is relieved and able to function normally. The lack of good fats, the body is forced to build the cells to use those bad, saturated fat.

  THEREA ARE MANY OTHER SUPLIMENTS BUT I CHOOSE THESE FOR THE BEST TO START WITH AND MOST ESENTIAL

Your immune system depends on your eating habits. If you do not eat properly, you risk being the victim of all illnesses and colds. Every organism has a daily need of vitamins and minerals for normal functioning.
We are sure you already know this, but with you there is a problem of not having enough time. Whatever you want, you can always enjoy fresh and healthy meal. Fast food has become part of your everyday.

The consequences of this terrible, constant fatigue, lack of energy, and other serious difficulties of the organism. All of this is due to lack of certain vitamins and minerals. The shortage must upgrade to finished supplements.
Lack of calcium causes osteoporosis, lack of iron causes anemia, lack of zinc causes a weakening of vision, lack of magnesium affects the heart. Sufficiently clear your addiction health of vitamins and minerals.

But here there are rules. It does not mean that if vitamins are healthy for the body can take in unlimited quantities. Excessive intake of vitamins can upset the natural balance of nutrients.

Some vitamins like vitamin A, D, E and K can be toxic. This should especially be alert pregnant women and people who receive regular treatments. That means the finished supplements are recommended, but the daily dose bet is to determine physician.When you feel tired, irritable, no appetite, you are spinning you on your hand to drink vitamin C and B. Immunity weakens or body prepares get cold. Then clearly you have a lack of vitamins. Certainly do not forget the fruits and vegetables, because still the best thing is natural !!!

Sports supplements can be shiny accessory for your efforts. Not only that proper use of supplements will need to provide sufficient nutrients (nutrients), but will give additional impetus for development in terms of strength, muscle growth, rapid convalescent and prevention of injuries.

As you know or have heard, there are many supplements, and also many producers.Skilled know what to take and how to supplement what they lack, however, you as a beginner is not easy to choose and accurately determine what it is that you need because many of these products first and listen .

What works? What of it is pretentious? What is a marketing ploy? Which product to choose? To get more expensive or cheaper product?

Any question you ask yourself a good question, do not forget it. In time you will discover that what serves but to start from what you really need. As a beginner, there are only two products that you may have. In a perfect world you would not have been necessary, but because you are in the real world, it is very difficult to enter but just through diet.

Talking about two fundamental bodybuilding supplements: multivitamin / minerals and protein, 

Multivitamins / minerals

This is the basic and most important supplements in your arsenal. Your body needs a full day supply of vitamins and minerals in order to function optimally. Fruits and vegetables are the main source of these valuables, but you should be aware that cooking, fry, bake or any heating of the food, a large amount of vitamins and minerals Easy-destroyed. Therefore you need in Supplementary loved.

Vitamins and mineral supplements can be found in the form of liquid, tablets and capsules. In what form will take, depends only on you, but be careful when it comes to tablets. Some tablets are so hard they can not be fully broken down 100% before you leave the body metabolism. It is wise to test the hot vinegar of 30 or more minutes. If it melts or is already melted, it is good. but if it is still hard, then heve been tricked for that purchase.

There are over a hundred if not over a thousand brands of multivitamins and minerals. Opt for those decent prices from solid companies.

You will find that manufacturers sometimes do not match the composition of their products, but not bother about it. Take your vitamins and minerals for breakfast to make sure that you have not forgotten.

Protein supplements

The main purpose of the protein supply is providing the building material of your muscles. As we note earlier, the muscle tissue needs protein for convalescent and growth, so your diet must be in accordance with stated. However, sometimes is very difficult to allow sufficient protein intake.

Actually here to help and solution occurring protein supplements. The best known form of protein supplement comes in powder that just put in shaker, water or milk and mix. There is a simpler form, the protein plaques (Do not mix with chocolate tiles) packed with protein. Somewhere they can find and protein-fortified pasta, but for now will keep the protein powder.

There are three basic protein powder, and which ones you choose depends on your current physical situation. Over the years proceeded and their definitions so here are a few of them:

- Gainers

Powder that through protein will find ton of carbohydrates. Very fat and suitable for natural remedy to people who have trouble getting the pounds.

- Alternate protein meal:

Relatively well balanced with respect to protein and carbohydrates with moderate amounts of calories. Appropriate product when you need input from protein, and do not have time to eat.

- Pure protein drinks, powders so called:

With little or no carbohydrates, the rest is just protein. Low fat, 40 g contains 200 calories or less, making it the perfect choice for natural charging people who need to keep a low caloric intake, but to get the required amount protein


If you are poor person can not bring enough calories through diet, then buy a gainer and try to enter between meals. As it title implies, protein meal substitutes are appropriate for times when you need nutrients and do not have time To prepare food.

And last but not least, the pure protein powders can serve as a supplement for breakfast to supplement the needs of protein meal, they are also an integral part of the meal after training, and can be used as a meal before bedtime when the body needs additional impetus and material for growth. Can also be used at any time during the day when the muscles need an influx of nutrients.

Regardless of which of these proteins will buy it, do not they afford to replace the real, big meal. Supplements are just supplements, your source of nutrients should always be food, healthy food!