Monday, December 30, 2013

Ultimate Starter's Guide: The Supplements

One of the great myths surrounding young athletes and bodybuilders is that they don't need supplements to help them achieve their goals. To clarify: What beginners need are supplements appropriate for their experience level. And one thing almost all younger athletes need is more protein to help build muscle mass and support recovery from intense training. In fact, one of the biggest mistakes that hard-gainers make is training too intensely and then overlooking the importance of nutrition and protein supplementation. Optimum Nutrition provides great choices for young athletes seeking to get the most from their efforts. Consider these two protein supplements if you're new to supplementing but want to get better results.



Optimum Nutrition has called its product the "Gold Standard" for a good reason: It consists of 100% whey, and it's also high in crucial amino acids that support muscle building and recovery. Whey is among the fastest-digesting types of protein--crucial for both pre- and post- workout. By taking Gold Standard 100% Whey before and after workouts, you help protect and repair the muscle you already have, making the addition of new muscle that much easier. .


While whey is ideal before and after workouts, at other times of day you can benefit more by taking a slow-digesting source of protein such as Gold Standard 100% Casein. This form of protein takes nearly twice as long to digest as other proteins, ideal for any time except post-workout. Amino acids will last in your system for longer when you're going without another intake of protein, so casein has long been a staple supplement of bodybuilders who take it right before bed and in between workouts. .


While you may be trying to decide which of your needs is greater, the research on this is clear: Whey and casein work better together than either works alone. Whey gets to work quickly, and casein continues to deliver aminos, protecting muscle mass and promoting recovery for longer. Casein won't slow down delivery of whey like dietary fats do. For best results, consume equal amounts of whey and casein, taking a 1 2 to 1 scoop of each for a total of up to 50 gramsof protein per dose.
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