The Six most important supplements to increase muscle mass: Dose and Recommendations

Diet and training are a 95% of the results you get, the other 5% are complements, concentrating on the 5% if you have not established the other 95% is ridiculous.

Even some people say they have no money to eat 5 or 6 times a day, but whether to buy a bottle of supplements, if that money to buy it occupied pasta, rice, or some source of protein would have better results.

THE 3 BEST ACCESSORIES FOR INCREASING MUSCLE MASS

A multivitamin-mineral
Preferably you should get the vitamins and minerals through food, but nobody eats perfectly well that a good vitamin tablet with minerals will ensure that our body receives the proper nutrients to make the food we eat, plus one tablet a day will not is not expensive and the benefit it provides is great. Dosage and recommendations
Take one tablet at breakfast.

Protein powder
Convenience is what makes a good protein powder supplement, as most people can not sit at the table to eat 5 or 6 times a day, and who work, study or travel.

So it's easier and faster to take a protein powder smoothie to eat an entire breast, as to which type of protein used depends on two factors: your financial possibilities and your goals.

Dosage and recommendations
Depending on your daily protein needs, you can not supplement the grams consumed as food with protein powder for more information about your daily protein needs read the article of macronutrients and micronutrients.

Creatine Monohydrate
Creatine is a great compliment indeed is the most extensively studied in recent years, so you can make sure it works, to take some of the effects really are:

• A greater intensity in your workouts.
  

• Weight gain in the form of muscle mass.
  

• Increased strength.

How the creatine works
Creatine works by causing superhidraten muscle cells, which makes these increase in size, being in this state of superhidratation there is greater strength and stability in cells, which is transferred in higher Mass in the gym.

As an important precursor in the formation of ATP (the main source of energy), allows us to train with a higher degree of intensity, increasing muscle mass claimed by the supplement companies, is actually an increase in water muscle cells, when measured as the percentage of fat is expressed as water muscle mass.

Dosage and recommendations
Typically, creatine is consumed in a load step and used high doses, 20 grams daily for 5 days, divided into 5 daily doses of 4 grams each, followed by a maintenance dose is 5-10 grams daily , preferably before or after training.

It would be a good idea for the shalt take creatine with a high glycemic carbohydrate such as dextrose, glucose, or grape juice.

Approximately 40 g. of carbohydrate per 5 grams of creatine, since there is more likelihood that creatine is deposited in skeletal muscle, because when you eat high glycemic carbohydrates increases insulin production in your body, which aids in the transport of nutrients at the cellular level.

Honestly I think these are the three additions to recommend to someone who would like to increase your muscle mass, assuming that your diet and training have in order but there are more additions, I think they need a little more research.

THE 3 BEST FAT LOSS SUPPLEMENTS

There are more fat loss supplements for any other purpose, as there is an obsession in our society to lose weight, especially if you say you have to do exercise or paying attention to your diet, all the garbage you find in the Most shops, the following are the only ones who have shown to exert a marginal effect on fat loss.

1. Combination of Ephedrine Caffeine and Aspirin ACE
This combination is probably the best known, is backed by a lot of trials and finally increases fat loss when dieting, you can even help retain more muscle mass.

The combination of ACE increases the utilization of calories to generate heat, this mechanism is called thermogenesis.

This combination is a stimulant and the most common side effects ranging from insomnia and nervousness, to increased heart rate and an increase in pressure, so anyone with the slightest hint of a related condition should not use this combination.

Previously this combination of ingredients you managed to Ripped Fuel (Twinlab supplement), but due to some problems instead of ephedrine or synephrine now contains phenylalanine, it still retains its thermogenic effect, but there's nothing like the original that only the get in parts of U.S.

Dosage and recommendations
The ECA stack generally contains the following:

• Caffeine: 200 mg.
  

• Ephedrine: 20 mg.
  

• Aspirin 100 mg.

With this combination usually taken three times daily, a dose in the morning, another at noon and last no later than 5:00 PM (assuming you like sleeping).

Interestingly, side effects usually disappear over 2 weeks, but the fat-burning effects persist even after long time.

2. Chromium Picolinate
This is one of the supplements in which its effects are exaggerated, it might in some long term help them lose fat, chromium is back on the regulation of blood glucose and insulin.

Some studies show that reducing your insulin levels increases fatty acid mobilization, but do not expect amazing results.

Dosage and recommendations
200 mcg. 2 times a day.

3.Citrimax Hydroxycitric acid -
The mechanism that works hydroxycitric acid is supposedly acts as an appetite suppressant to convert heat energy into glycogen (which is stored in the liver) rather than fat.

A complex chemical mechanism tells the body to glucose and glycogen is high and consequently there is no need to eat more.

Rats have been a stunning success in using the HCA, but not fat rats there are too many is it?, At this point is difficult to find a study that is conducted in humans, however the ease of finding this gadget and the low incidence side effects do they do include it in the list.

Dosage and recommendations
500 mg. three times daily 30 minutes before each meal.