In this sport where you have to combine knowledge in nutrition, supplements, biomechanics and training experience, many questions, very often the same, come back, and that's normal!
No Pain No Fitness Gain provides you with a list of frequently asked questions with our answers so that you do not ask them again! And if your friends are asking these questions, now you know what to answer them!
Question: I would like to take creatine but I have heard in the media and in my entourage that it was a doping and dangerous product, there are even wrestlers in the United States who died. Is it true?
Answer: The media loves anything that creates controversy! Creatine has been used by athletes for several decades, no incidents have happened and no study has shown that this supplement is even a little bit dangerous. These wrestlers in question who have died have diuretic prices to get off weight class, and the high dehydration caused has caused heart problems, no relation to creatine, you can take it all your life
Question: What is the correct dosage for creatine? At what time (s) take it?
Answer: There are several opinions on this subject. Manufacturers of dietary supplements will tell you to do a loading phase of several days with 20g per day, then to increase to 5g per day. No study has shown that this charging phase changed anything or was useful/beneficial. This is just marketing to consume as many creatine pots as possible. Regarding the catch, some take a little throughout the day. The best is to always take sugar for better assimilation, otherwise, the creatine will be deposited on the stomach and you may have stomach pain. NPR's advice is to take 5g in post-workout with your quick sugar (a grape juice does the trick).
Question: How important is the post-workout meal?
Answer: The post-workout meal is one of the most important meals, if not the most important meal of the day. After completing your workout, your body is in demand for sugar to restore glycogen and protein stores to repair tissue! If you do not eat within a few hours of your workout, your body can use your protein to use as energy, and you get the opposite effect, a loss of muscle tissue. The easiest post-workout meal is to combine whey with quick sugar.
Question: I would like to dry but I do not know where to start, can you help me?
Answer: Everyone reacts differently, so experimenting is the best way for you to see what works best on you. To put it simply, you have to increase your protein intake and reduce your carbohydrate intake. Increasing protein intake increases the thermogenesis of your body, speeds up metabolism, burns more calories, and preserves muscle tissue. Decreasing your carbohydrate intake will force your body to fetch energy from fat. Make this process slowly and in a controlled way and you will see your muscles slowly emerging.
Question: I am a little lost on the number of repetitions to perform to gain muscle volume. Do you have long or short rehearsals?
Answer: It takes both! To work hypertrophy you have to do between 8 and 12 repetitions (you get to fail). But it does not stop there. If you push the same charge 1 year later to 8 to 12 repetitions, it is normal that your body does not change, your muscles are used! You have to shock them, and for that, increase the loads on your main movements (dev bench, military dev, lifted, squat) every 4 weeks by noting well your performances. You also need long repetitions and short reps to tear both types of fibers, fast and slow!
Question: I'd like to start complimenting myself, but when I come to a shop, I do not know what to take, everything seems to work! Where do I go?
Answer: We all asked ourselves this question, and we heard everything and the opposite of the sellers. Do not confuse the salesman and advisor with the passage. First, orient yourself to the most useful supplements, namely: whey for your snacks and post-workout (unless you opt for a solid meal, each one his methods) and creatine, very useful because it will help your body provide ATP energy molecule) during your workout. If your budget allows you, go for bcaa, you will take around your training. For anything that is testosterone booster etc., even over-dosing thoroughly, you will have no effect on your muscles. Keep it simple.
Question: Yes, but precisely, how to choose your whey? There are so many choices, so many brands.
Answer: Know that the price of whey depends on the price of milk. If you have a pot of cheap whey, it is that the ingredients that constitute it are of poor quality, no matter what the salesmen will tell you. Some manufacturers use laboratory test flaws and take advantage of it to put products of very poor quality with false protein content. We have an article entirely dedicated to this subject. Look at the ingredients of the whey, there should be written only "Whey Protein Concentrate, Milk Protein Isolate, Whey Protein Isolate, Whey Hydrolysate Protein, Micellar Casein, Egg Albumin". They are solid components of a good whey or a good protein complex. A product where it is marked "enriched with such an ingredient" is a pledge of poor quality! A good product does not need to be enriched! Increase your knowledge on this part to not waste your time and your money henceforth!
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