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THE BASIC SUPPLEMENT GUIDE FOR STRENGTH TRAINING

By Thorsten Hawk

TABLE OF CONTENTS

WHEY, WHAT'S THAT?

WHO NEEDS IT?

HOW WHEY INGEST PROTEIN AND ITS DOSES?

WHY WITH DEXTROSE AND WITH WATER?

WHY AFTER THE TRAINING?

WHAT IS WHEY ISOLATE?

WHAT IS VITAMIN D3?

WHAT IS IT NEEDED FOR?

VITAMIN D3 DEFICIENCY?

DOSAGE AND HOW TO TAKE VITAMIN D3?

SIDE EFFECTS?

WHEN TO TAKE?

WHAT IS ZMA?

INTAKE OF ZMA?

WHAT DOES ZMA DO?

WHY SHOULD YOU TAKE ZMA?

DOSAGE OF ZMA?

FISH OIL

FISH OIL CAN HELP BURN FAT.

IT CAN HELP BUILD MUSCLE.

IT REDUCES INFLAMMATION IN JOINTS.

IMPROVES INSULIN SENSITIVITY AND METABOLISM.

REDUCES CORTISOL AND MENTAL STRESS.

FOR CARDIOVASCULAR HEALTH.

FASTER RECOVERY AFTER TRAINING.

HEALTHY HAIR

HOW MUCH SHOULD ONE TAKE?

CREATINE

WHAT IS CREATINE?

HOW DOES CREATINE WORK?

WHAT IS CREATINE GOOD FOR?

SIDE EFFECTS OF CREATINE?

CREATINE INGESTION

TIME OF TAKING AND HOW?

WHAT IS THE BEST CREATINE?

POWDER OR TABLETS?

WHAT IS BETA ALANINE?

HOW DOES BETA ALANINE WORK?

TAKING BETA ALANINE?

SIDE EFFECTS OF BETA ALANINE?

POWDER OR CAPSULES?

L-GLUTAMINE

WHAT IS L-GLUTAMINE?

HOW DOES L-GLUTAMINE WORK?

WHAT DOES L-GLUTAMINE BRING?

SIDE EFFECTS OF L-GLUTAMINE?

L-GLUTAMINE INTAKE AND DOSAGE?

TIME OF TAKING AND HOW?

IN WHICH NATURAL FOODS?

WHAT IS THE BEST L-GLUTAMINE?

POWDER OR TABLETS?

WHAT IS BCAA?

WHY TAKE BCAA?

BCAA EFFECT

HOW LONG TO TAKE BCAA?

WHEN TO TAKE BCAA AND HOW TO DOSE BCAA?

BCAA WHERE INCLUDED?

WHY BCAA AFTER EXERCISE?

WHAT IS ASPARTIC ACID?

WHAT DOES SUPPLEMENTATION DO?

SUPPLEMENTATION & DOSAGE?

SIDE EFFECTS?

WHAT IS A BOOSTER?

WHEN SHOULD OR CAN YOU USE A BOOSTER?

DISADVANTAGES OF A TRAINING BOOSTER?

ARE THERE OTHER WAYS TO ACHIEVE THIS EFFECT?

WHEY, WHAT'S THAT?

Whey is an English term which refers to the protein in milk. Consequently Whey is always present in milk. Approximately 20% of the milk protein consists of whey. It has a very high biological value and is therefore absorbed very quickly by the body. Due to the high biological value, the body can split it very well into the body's own proteins. Whey is very rich in BCAA and glutamine.

What does Whey do? It causes an excitement of protein synthesis and insulin secretion. However, insulin secretion is not as high as drinking pure sugar. Through this effect, the body enters an anabolic state. Which means that the body now prefers cell and muscle growth. Whey protein concentrate is extracted from milk by ultrafiltration.

WHO NEEDS IT?

Athletes benefit more from Whey protein. Whether in powerlifting or other physically demanding sports, everyone can benefit from it. Even underweight and sick people can benefit from it, since it stimulates the body to its own protein synthesis.

HOW WHEY INGEST PROTEIN AND ITS DOSES?

The simplest form of whey protein is mixed in powder form as a drink. To do this, the powder is poured into a blender and stirred together with either water or other liquids. Mixing leads to a much better shake. Mostly the preparation is creamier and has fewer lumps in the shake.

Dosage: 0.3g to 0.6g per pound of body weight is described as the recommended amount. It takes at least 20g to 30g to stimulate protein synthesis. To achieve its most intake recommendation, an intensive full body workout has to be completed.

Let's start with an athlete with 80kg body weight. This results in the following calculation.

0.3 * 80 = 24g whey

The older an athlete gets, the higher the dosage must be, because the body no longer reacts so sensitively to the presence of Whey.

WHY WITH DEXTROSE AND WITH WATER?

Dextrose increases insulin secretion, so you need a little less whey, but do not go below 20g whey for protein synthesis. When taking Whey with water, presence of fat in milk must be considered as it can slow down the effect of Whey.

WHY AFTER THE TRAINING?

Studies have shown that post-workout intake improves recovery and helps build muscle. The protein arrives in the cells in about 45 minutes. Here you should also be cautious of having little fat in the shake and relatively drink it on an empty stomach. Theoretically, you can also organize the entire protein intake during the day via Whey Shakes.

WHAT IS WHEY ISOLATE?

It is obtained by an ion exchange process and thereby other substances can bind to the protein. Microfiltration ensures a higher level of purity, which means less fat and carbohydrates in the powder. Protein content of 91-97% is expected, but an isolate makes more sense in a diet that is already going towards the end, and calories going down already.

WHAT IS VITAMIN D3?

Vitamin D3 is a group of fat-soluble vitamins that are part of the Secosteroids.

Where do you get vitamin D3 from?

You can take it through the food. It is increasingly found in fatty fish. Other foods have low vitamin D3. You can also get this from sunlight or UVB radiation formed through the skin. Having about 20-30 of this is enough per day.

WHAT IS IT NEEDED FOR?

It is vital and involved in thousands of regulatory processes in human body cells. It reduces the risk of disease and cancer in the body. Thus favors a healthy body. It also has a positive effect on the cardiovascular system and protects against heart attacks.

VITAMIN D3 DEFICIENCY?

In Germany, there is a lack of this vitamin. Where does the problem come from? Many people here on land avoid the sun or simply do not come to the sun through their work, thereby causing a shortage of this vitamin in the body. Many dermatologists talk bad about the sun and should be avoided. Although this might be correct if you make your body available for excessive sunbathing. Staying 30 minutes in the sun does not pose any effect to your body. The next cause is the use of sunscreen, since even at low levels the formation of vitamin D3 is prevented.

It is sometimes advisable to consult a doctor to check if there are any deficiencies in the blood.

DOSAGE AND HOW TO TAKE VITAMIN D3?

Overdose is very difficult. In Europe and North America, 50 μg or 2,000 IU per day is the recommended maximum dose. Long-term revenues of 10,000 IU have shown in clinical trials that it carries no risks. The easiest way is to take it in capsule form.

SIDE EFFECTS?

There is a case where over 50,000 IU was supplemented for months leading to physical complaints. It caused dizziness, fatigue and confusion. These side effects disappeared after a few months of weaning.

WHEN TO TAKE?

Whether in the morning, evening or at night, it doesn’t matter. You should only pay attention when taking during your meal. This is because vitamin D3 is a fat-soluble vitamin and so better absorbed by the body.

Let's summarize.

Every day 2,000 IU in the morning to an omelet is the recommended intake which you can start with. You should always pay attention to the instruction that comes with it.

WHAT IS ZMA?

It is a special combination of zinc, magnesium and vitamin B6 in a special ratio. The original and most common composition is;

30mg zinc, 450mg magnesium and around 10mg vitamin B6

INTAKE OF ZMA?

The perfect time is two hours after your last meal, just before you go to bed. So on an empty stomach and a concomitant intake with another supplement should be avoided. You should also avoid concomitant use of calcium-containing foods such as cheese. Since these complicate the absorption of zinc or prevent it.