How to take the right nutritional supplements to gain muscle and lose fat? Eating "these" can help you accelerate muscle growth and fat loss

Nutritional supplements are an area that many fitness trainers also tend to misunderstand. In short, nutritional supplements are meant to complement a primary diet, not replace it. But once the supplementary food and training plan are on track, I will still recommend the following scientifically certified, safe and effective nutritional supplements to help you accelerate fat loss.

How to take the right nutritional supplements to gain muscle and lose fat?

protein

Protein is found in every cell of the human body and plays an essential role in forming skin, bones, and all the body tissues we can think of.

Proteins in cells are broken down every day to build and repair the body and to replace broken parts with new proteins. Since exercise can increase the turnover rate of protein in the body, and the protein turnover rate in muscles is the highest, athletes and fitness enthusiasts pay special attention to the amount and quality of protein intake in the diet - muscle size, strength, body composition, and athletic performance all depend on protein.

Research results have repeatedly shown that consuming too much protein is better than consuming too little. Because protein not only builds and repairs tissues, it also speeds up metabolism and reduces hunger. In addition, protein can protect muscle tissue when we reduce calorie intake due to fat loss.

On the other hand, unless the person suffers from kidney disease, a high-protein diet is actually harmless to the human body (this part has been scientifically confirmed). On the contrary, what is truly harmful to the human body is insufficient protein intake; the negative impact will be reflected in body composition, bone density, and metabolism.

Protein powder has many roles. It can be used as the protein needed in a meal, a snack, or a milkshake to drink before or after exercise. According to my personal strong rule of thumb, the amount of protein each person should consume per day is "multiply your body weight by 2, and then replace the unit of the answer with grams." If you don’t like whey protein, protein supplements such as plant-based protein can also be helpful.

Creatine

It is recommended to consume 3 to 6 grams of creatine monohydrate every day during fat loss. Research results have clearly shown that creatine monohydrate is 100% safe for men, women and children. In addition to improving training efficiency, it also has the advantages of "quick results" and "affordable price". In skeletal muscle, creatine monohydrate accounts for 95%, and the remaining 5% is stored in the kidneys and testicles. Creatine can increase the body's storage of creatine phosphate and creatine by 10-40%, providing the body with the energy it needs during rapid exercise and helping us train longer and more.

In addition, creatine has a high hydration level, which can directly accelerate metabolism and help cells retain water, improving exercise efficiency (but at the same time also causing weight gain).

Consuming 400 mg or less of caffeine can increase muscle strength and endurance, reduce pain, and burn more fat.

caffeine

If you love coffee like I do, you will also like the following research results:

Consuming 400 mg or less of caffeine can increase muscle strength and endurance, reduce pain, and burn more fat.

Caffeine can help fat move.

Caffeine can increase your heart rate, but if you are healthy and have no blood pressure or heart problems, there is no need to worry.

Caffeine does not cause dehydration.

 Taking 100 mg of caffeine every day before training is beneficial for people who are currently training but have not yet developed a habit of taking caffeine. The more caffeine you take, the more caffeine you will need to take in the future to achieve the desired effect.

Arrange reward meals at the right time to make muscle gain and fat loss more sustainable

Everyone has their favorite high-fat, high-calorie foods, and in the process of gaining muscle and losing fat, it is very important to arrange reward meals (splurge meals) at the right time. Let's be honest: if you want to maintain your willpower and continue to eat healthy, you have to deliberately eat something not so healthy every once in a while. In this regard, it is recommended to follow the 85-15 rule, which means that in 85% of cases, you should follow the recommendations in this chapter; for the remaining 15%, eat what you like. In actual terms, you can have a reward meal after every seven healthy meals, which is what we call moderate eating.

This article is from the book "Heavy Training Fat Loss Full Skill Analysis Textbook" by Gezhi Culture