The Basic Supplement Guide for Strength Training

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.