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Pre workouts for weight gain
I am male 17 years old I am 160lbs and have 10% body fat. I am looking for an effective preworkout supplement to aid in muscle gain. I have gained 15 in the past 3 months and my previous pre workout is not working as well. I need to to continue my track to get bigger to become a successful cheerleader. Many of my stunts require extreme strength and condition which I do not have yet? Suggestions?
Creatine is a naturally occurring substance that plays an important role in the production of energy in the body. The body converts it to phosphocreatine, a form of stored energy used by muscles.
The evidence for creatine is not definitive, it has the most evidence behind it among all the sports supplements. Numerous small double-blind studies suggest that it can increase athletic performance in sports that involve intense but short bursts of activity.
The theory behind its use is that supplemental creatine can build up a reserve of phosphocreatine in the muscles to help them perform on demand. Supplemental creatine may also help the body make new phosphocreatine faster when it has been used up by intense activity.
Some creatine is in the daily diet, it is not an essential nutrient because your body can make it from the amino acids L-arginine, glycine, and L-methionine. Provided you eat enough animal protein (the principal source of these amino acids), your body will make all the creatine you need for good health.
Meat (including chicken and fish) is the most important dietary source of creatine and its amino acid building blocks.
For bodybuilding and exercise enhancement, a typical dosage schedule starts with a loading dose of 15 to 30 g daily (divided into 2 or 3 separate doses) for 3 to 4 days, followed by 2 to 5 g daily. Some authorities recommend skipping the loading dose
Creatine's ability to enter muscle cells can be increased by combining it with glucose, fructose, or other simple carbohydrates in addition, prior use of creatine might enhance the sports benefits of carbohydrate-loading.
I suggest not having anything with caffeine as it may block the effects of creatine.
Creatine is one of the best-selling and best documented supplements for enhancing athletic performance. The best evidence we have points to potential benefits in forms of exercise that require repeated short-term bursts of high-intensity exercise; this has been seen more in artificial laboratory studies, though, rather than in studies involving athletes carrying out normal sports. It's also helpful for resistance exercise (weight training).
The evidence for creatine is not definitive, it has the most evidence behind it among all the sports supplements. Numerous small double-blind studies suggest that it can increase athletic performance in sports that involve intense but short bursts of activity.
The theory behind its use is that supplemental creatine can build up a reserve of phosphocreatine in the muscles to help them perform on demand. Supplemental creatine may also help the body make new phosphocreatine faster when it has been used up by intense activity.
Some creatine is in the daily diet, it is not an essential nutrient because your body can make it from the amino acids L-arginine, glycine, and L-methionine. Provided you eat enough animal protein (the principal source of these amino acids), your body will make all the creatine you need for good health.
Meat (including chicken and fish) is the most important dietary source of creatine and its amino acid building blocks.
For bodybuilding and exercise enhancement, a typical dosage schedule starts with a loading dose of 15 to 30 g daily (divided into 2 or 3 separate doses) for 3 to 4 days, followed by 2 to 5 g daily. Some authorities recommend skipping the loading dose
Creatine's ability to enter muscle cells can be increased by combining it with glucose, fructose, or other simple carbohydrates in addition, prior use of creatine might enhance the sports benefits of carbohydrate-loading.
I suggest not having anything with caffeine as it may block the effects of creatine.
Creatine is one of the best-selling and best documented supplements for enhancing athletic performance. The best evidence we have points to potential benefits in forms of exercise that require repeated short-term bursts of high-intensity exercise; this has been seen more in artificial laboratory studies, though, rather than in studies involving athletes carrying out normal sports. It's also helpful for resistance exercise (weight training).
First you must get the OK from your doctor!!
Creatine can increase muscle strength and endurance. It's more effective if your creatine level is low it could help! If it's not low then it might not help much. Also Branched Chain Amino Acids are good for making protein and to stimulate muscle production. Glutamine, HMB, Taurine, are helpful.
some good creatine products are Betancourt, Creatine "Micros,
BodyTech 100% Pure Creatine Monohydrate 5 GM,
Muscle Pharm - Creatine Rapidly Absorbed Complex - 300 Grams
As for BCAA, Dymatize Nutrition, BCAA, Complex 5050, Branched Chain Amino Acids,
MET-Rx - BCAA 2200
As I said check with your doctor first!!
Before going to the gym about 1/2 hour eat protein. It will keep your body in an anabolic state throughout your workout and will help to prevent muscle breakdown as you train.
I would recommend that you consume 30-40 grams of high quality protein, ideally coming from a mix of whey protein and milk. This can best be done by mixing a scoop of whey protein along with a cup of skim milk. I also suggest to use whey concentrate not isolate! Whey is high in the BCAA.
This is a good meal before your workout!
Consume this mixture about 1 hour before your workout
1 cup Skim Milk, 1 Scoop Whey Protein
Mix these two ingredients together. In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a jump start on the recovery process. Milk is one of the most nutritious pre workout foods there is! It's filled with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids to your muscles during and after your workout! 1 Banana
Bananas are an excellent pre workout carbohydrate source to fuel your workouts!!
½ Cup Oatmeal a complex carbohydrate that is ideal for supplying tons of sustained energy for your workout.
Creatine can increase muscle strength and endurance. It's more effective if your creatine level is low it could help! If it's not low then it might not help much. Also Branched Chain Amino Acids are good for making protein and to stimulate muscle production. Glutamine, HMB, Taurine, are helpful.
some good creatine products are Betancourt, Creatine "Micros,
BodyTech 100% Pure Creatine Monohydrate 5 GM,
Muscle Pharm - Creatine Rapidly Absorbed Complex - 300 Grams
As for BCAA, Dymatize Nutrition, BCAA, Complex 5050, Branched Chain Amino Acids,
MET-Rx - BCAA 2200
As I said check with your doctor first!!
Before going to the gym about 1/2 hour eat protein. It will keep your body in an anabolic state throughout your workout and will help to prevent muscle breakdown as you train.
I would recommend that you consume 30-40 grams of high quality protein, ideally coming from a mix of whey protein and milk. This can best be done by mixing a scoop of whey protein along with a cup of skim milk. I also suggest to use whey concentrate not isolate! Whey is high in the BCAA.
This is a good meal before your workout!
Consume this mixture about 1 hour before your workout
1 cup Skim Milk, 1 Scoop Whey Protein
Mix these two ingredients together. In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a jump start on the recovery process. Milk is one of the most nutritious pre workout foods there is! It's filled with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids to your muscles during and after your workout! 1 Banana
Bananas are an excellent pre workout carbohydrate source to fuel your workouts!!
½ Cup Oatmeal a complex carbohydrate that is ideal for supplying tons of sustained energy for your workout.
Probably not the answer you are looking for, supplements aren't going to make your muscles miraculously bigger - if you aren't getting bigger or stronger, it just means you aren't working out properly. Aside from things like steroids, you are just going to have to do the work and most of the other supplements on the market are just going to rip you off.
Muscle is gained from overloading it and giving it plenty of rest and all of your muscles need protien to function and to repair and to get larger. As soon as you know this, it is very, very easy to gain muscle. Lift heavy for 8-12 reps only 2 sets, and get lots of rest afterwards so the muscle can actually build.
Strength training 2-3 times a week is great for building muscle, and people get there best results with the lower end of the scale. For example when I take 3 rest days or longer in a row after overloading my muscle, I get amazing results. Sometimes taking a whole week off is beneficial to letting the muscles completely repair and get super strong before overtaxing them again.
People who fail at gaining muscle are failing because they are toning the muscle by doing too much at the gym. To gain muscle, less is more. So lift MUCH heavier for less time!
Try protien powders as supplements as protien helps the muscle to repair itself, but just remember it's healthier to get your nutrients from food as much as possible. Using protien powder just depends on how easy it is for you to get access to meat or other protien throughout the day, in this day of age it might be cheaper to supplement with powders rather than buying meat, but the latter is healthier because meat has all sorts of fresh nutrients and amino acids that protien powders do not have.
If you aren't recovering quickly enough from workouts, you can take magnesium orally but it's absorbed better through the skin, in the form of epsom salts or magnesium liquid, which is why lots of active people take epsom salt baths, it can really benefit your muscles in the healing and repairing stage.
Honestly, in my fitness courses I learned that all other supplements, such as Creatine, are bogus, for example stores will try to sell you Creatine as a miraculous aid to getting large muscles, but all it does it make you gain more water weight and it can be dangerous.
They will also try to push protien powders onto you, making it sound like you need to eat a whole cow a day and thus it's better for you to just stick to protien powder, but you don't need to eat tons and tons of protien, just small amounts throughout the day.
If you want incredible muscle and strength, try getting into gymnastic rings for upper body strength.
If you are doing cheerleading stunts, you should be doing body weight exercises and endurance training (but that will just tone you) and if you want bigger muscles and more strength, then you need to be lifting heavy weights and/or gymnastic rings.
Muscle is gained from overloading it and giving it plenty of rest and all of your muscles need protien to function and to repair and to get larger. As soon as you know this, it is very, very easy to gain muscle. Lift heavy for 8-12 reps only 2 sets, and get lots of rest afterwards so the muscle can actually build.
Strength training 2-3 times a week is great for building muscle, and people get there best results with the lower end of the scale. For example when I take 3 rest days or longer in a row after overloading my muscle, I get amazing results. Sometimes taking a whole week off is beneficial to letting the muscles completely repair and get super strong before overtaxing them again.
People who fail at gaining muscle are failing because they are toning the muscle by doing too much at the gym. To gain muscle, less is more. So lift MUCH heavier for less time!
Try protien powders as supplements as protien helps the muscle to repair itself, but just remember it's healthier to get your nutrients from food as much as possible. Using protien powder just depends on how easy it is for you to get access to meat or other protien throughout the day, in this day of age it might be cheaper to supplement with powders rather than buying meat, but the latter is healthier because meat has all sorts of fresh nutrients and amino acids that protien powders do not have.
If you aren't recovering quickly enough from workouts, you can take magnesium orally but it's absorbed better through the skin, in the form of epsom salts or magnesium liquid, which is why lots of active people take epsom salt baths, it can really benefit your muscles in the healing and repairing stage.
Honestly, in my fitness courses I learned that all other supplements, such as Creatine, are bogus, for example stores will try to sell you Creatine as a miraculous aid to getting large muscles, but all it does it make you gain more water weight and it can be dangerous.
They will also try to push protien powders onto you, making it sound like you need to eat a whole cow a day and thus it's better for you to just stick to protien powder, but you don't need to eat tons and tons of protien, just small amounts throughout the day.
If you want incredible muscle and strength, try getting into gymnastic rings for upper body strength.
If you are doing cheerleading stunts, you should be doing body weight exercises and endurance training (but that will just tone you) and if you want bigger muscles and more strength, then you need to be lifting heavy weights and/or gymnastic rings.
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