Benefits of dietary supplements
Dietary supplements include all those products whose intake is aimed solely at improving (direct or indirect) physical performance, through the modification of one or more metabolic processes get MK 677 here.
Creatine is among the most scientifically studied and validated supplements for athletes. The human body is able to store up to 0.3 g of it for each kilo of body weight (about 95% in skeletal muscle) and its supplementation can be useful to increase the stores of muscle creatine phosphate, allowing to support more long effort via increased ATP production. An intake of 3-5 g of creatine monohydrate per day is sufficient to increase muscle strength and hypertrophy over 8-16 weeks.
Branched chain amino acids (BCAAs) have the role of increasing protein synthesis and buffering exercise-induced muscle catabolism. However, their integration is of little use in regimens aimed at increasing muscle mass due to the sufficient amount of energy and amino acids already introduced with food, while it can be useful in the definition periods with a reduced calorie diet or in the intermittent fasting.
Other supplements potentially useful in bodybuilding are:
– beta alanine, whose energy and fatigue resistance role is due to its ability to regenerate muscle carnosine, which has an antioxidant and lactic acid buffer effect generated during intense physical exercise ;
– hydroxy-methyl-butyrate (HMB) , biologically active metabolite, derived from the catabolism of the essential amino acid leucine, is able to increase muscle strength and hypertrophy;
– glutamine, one of the most abundant amino acids in our body, plays a key role in protein synthesis, is important for glucose regulation and is essential as a nutrient for the immune system in cases of stress (trauma, infections, periods of intense training).