Integratori essenziali

[shorinryu]

Spero che questo post chiarisca un po' le idee su quali integratori prendere, e i loro dosaggi, su quelli che funzionano e quelli che sono fregature; alcuni sono disponibile solo negli USA e Gran Bretagna:

L' articolo e' in inglese:

THE BASICS
- You CANNOT get good results without it regardless if you use the supplements!!!
1.) Food - In the proper amounts, at the proper times, and with the proper breakdown of macronutrients. As a rule of thumb, one should take in between .9-1.5 grams of protein per pound of lean body weight. Thus, if you are 200lbs at 20% bf, you have 160lbs of lean body weight. That means you should consume between 150-250 grams of protein per day depending on your goals. Your fat intake should always hover around 25-30% of your total caloric intake. Less than that decreases test production, more than that can be detrimental to your overall health and will add up in calories quickly. Your carb intake should be determined based on your goals. To increase muscle mass, your carb intake should be adjusted up. If you are looking to lose fat, then you should adjust it down. I am a firm believer that keeping fat and protein constant (slight variances are of course acceptable) while adjusting carb intake is the best way to gain mass, lose fat, or maintain mass/weight.

2.) Rest - Everyone is different when it comes to sleep. Some prefer a full night's rest. Some enjoy less sleep nightly with a nap or two during the day. The main point is this, your body burns fat, produces test, and recupperates when you sleep. No less than 7 hours is acceptable, and I would shy away from more than 9-10 hours on any given night. If you are tired, and you are able, then take a nap. There are some great supplements that can help with sleep, they are listed below.

3.) Workout - This should be a no-brainer, but so should the others. Make sure you are working each body part at least once a week, but no more than twice. You should allow 72 hours between working out the same body part. Thus, if you do chest monday morning, you should not hit chest again until Thursday morning at the earliest, if at all. Also, keep your workouts to between 1-1.5 hours. Longer workouts increase the chances of catabolism, and burn lots of calories. Chances are if you are doing 2-3 hour workouts, you are overtraining, unless you train with a group of 3 people.

The NECESSITIES
- These are supplements that should be the staple of your workout/nutrition/supplementation plan all year round. These products can be taken all year round, and will improve recovery, strength gains, and overall health.

1.) Multivitamin - A good multivitamin should only need to be taken once per day, twice if you are a really big guy who doesn't get too many "real food" meals. It may be best for you to get a multi that does not have iron, or very little of it, as too much iron is not recommended. With a high protein diet, you should not be deficient in this respect. A multi with a high amount of vit. c is great, as you can use alot of this.

2.) EFA's (Essential Fatty Acids) - These are omega 3, 6, and 9's. More specifically this is Alpha Linolenic (LNA), Linoleic (LA), and Oleic acid (OLA). There isn't enough that can be said of the benefits of efa's. They improve cholesterol, help burn fat, provide energy, lubricate joints, improve vision, and make your skin and hair healthier. General they are obtained from a combination of Flax seed oil, Borrage Oil, Fish oil, and Safflower oil. Ideally you would take in a good amount of each type, as they each have their own benefits. As a rule of thumb, get 5-7 grams of efa's daily. You can also get them from nuts, fish, many different seeds, and oils.

3.) Protein (Whey, cassein, etc) - As I stated above, protein is essential to building muscle and losing fat. In order to get te correct amount of protein each day many people need to supplement with a protein powder. There are several factors to consider, including price, protein per serving, taste, mixability, and ingrdients. I believe that two protein shakes a day is ideal, one being a whey shake or bar post workout to the tune of about 30-40g. The other would be a cassein shake about 30 minutes before bed to the tune of 25-30g. You can take in more or less, and there are many threads discussing taste, how well they mix, etc.

4.) Creatine (mono, kre, cee) - In simplest terms, creatine is the most studied, most effective, most necessary true mass building supplement. What type you choose is really a matter of personal preference and cost. Creatine mono is the original, it generally comes in powder form and should be taken two times per day with high carb meals. Generally breakfast and post workout are the most common times. It should be taken to the tune of about 6-7g per day. CEE, or creatine ethyl ester, is creatine mono with an attached ester that aids in absorbtion. For some people who do not respond to mono, this may be a better choice. CEE should be taken at the same time, but can be taken in smaller amounts, say 4-5g per day. CEE should also help those who "bloat" on mono, which is the result of holding water outside of the cells, rather than intracellularly. Kre-Alkalyn in another form of creatine monohydrate that is created at the ideal ph level for absorbtion. It is theorized that by creating creatine at the optimal ph level the body can completely absorb creatine without converting any to creatinine. Again, kre-alk should be taken at the same time, but does not require a high carb meal for better absorbtion. You can take 3-5g per day with good results.

nota bene CEE e' la nuova forma di creatina che ha rivoluzionato il mercato americano e inglese, e' assorbita dal corpo quasi completamente, che non gonfia (no water retention), e che favorisce l' aumento della massa magra e della forza.

5.) BCAA's (Branched chain amino acids) - BCAA's are leucine, isoleucine, and valine. These are three of the nine essential amino acids. More importantly these amino's are metabolized in the muscle, rather than in the liver. Large doses of bcaa's can aid in cell volumizing (allowing the cell to hold more water and nutrients), muscle recovery, and avoiding catabolism. It would be a great idea to take bcaa's immediately before working out, or during a workout, and again post workout or before cardio. They can also be taken before sleep at night. Anywhere from 5-25g per day can show good results.

EXCELLENT ADDITIONS
- These are products that can be added to any diet/workout routine. Their effectiveness often depends on the person, but there is scientific or andecdotal evidence for strong results.

1.) Acytel L-carnitine - Is an amino acid that can greatly help aid in muscle endurance. Ideally, one would take in about 4-6g per day for optimal results, generally 30 minutes prior to a workout, or split into two doses, one preworkout, one later during the day.

2.) ZMA - This is acombination of zinc and magnesium in asparate form (easier to absorb), with b6. ZMA serves several functions. Firstly, zinc and magnesium are essential minerals that americans often do not get enough of. Secondly, zma helps to maintain healthy test levels, and can even slightly elevate test levels in older males. Lastly, it will help you get a great nights sleep. Sleep is generally much deeper after taking zma about 30-45 minutes prior to rest.

3.) L-Taurine - Taurine is another amino acid that can greatly help muscle recovery, relief from cramping, and is a proven cell volumizer. Taurine should be taken in 2-5g amounts prior to workouts.

4.) Citrulline Malate - CM is a relatively new supplement with great potential for increasing cardiovascular endurance, muscle endurance, and no production. CM should be taken in split doses for best results, 3g before working out, and 3g later in the afternoon.

5.) Antioxidants/b complex - anti-oxidants defend the body against free radicals. The amount of free radicals in the body greatly depends on stress levels, which greatly increase with intense weight training. The most important aspect of the anti-oxidants is the ace vitamins, vit. a, c, and e. Vit. e is not water soluable, so it is important not to take in more than 600-800iu's per day. The b complex is the complete set of b vitamins. Several of the b vitamins have anabolic properties, and are great for heart health, acne, and vision. These are all water soluable vitamins, so overdosing is almost impossible

6.) R-ALA/K-R-ALA - This product is a great staple of any supplement program. ALA in these forms can aid in energy production by breaking down sugar to form atp. It is essentially an insulin mimetek that can greatly benefit diabetics, as it drastically removes sugar from the blood. It is essentially a partitioning agent that takes our nutrients and forces them to go where they are needed most, such as towards muscle development. It also has antiinflammatory properties. 500mg/day is a good dose, but results can be seen from 250-750mg/day. I would suggest Prima R-ALA, Glucophase xr by Designer Supps, and perhaps Insulean K by nutrabolics when more info comes about.

7.) L-Tyrosine - A non essential amino acid that can be a great benefit to those who have long intense training sessions, or those who train very frequently. Tyrosine is also beneficial to the skin and may be useful in preventing skin cancer, especially for those who are overexposed to UV light. Tyrosine is a precurser to dopamine so it has also been shown to alter mood by heightening well being and decreasing signs of depression. Most importantly it has been shown to offset fatigue and stress which are often elevated by intense resistance training. Tyrosine should be taken in small doses at first, say 1g per day. Dosing up to 3-4g per day depending on the individual may prove more beneficial.
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