Whey proteins, called French whey, are extracted from the liquid portion of dairy products (such as the liquid that rises to the surface of yogurt). Whey protein is a protein of excellent quality. It is easily digested and has an amino acid profile that is completely adapted to human needs. Its high concentration of leucine and glutamine makes it a very interesting protein for those looking to develop their muscle mass. It has a higher assimilation rate than other proteins. In addition, whey contains glutathione, a molecule beneficial to the immune system that has a high antioxidant potential.
Tips for use: as Christophe Carrio, the author of Muscle Athletics, consume a whey protein dose primarily after training but also during breakfast or another snack (accompanied by a fruit and some almonds by example). Warning: Whey proteins are not recommended for people who have or have had cancer, at risk for cancer or suffering from autoimmune disease.
It is a substance naturally synthesized by the liver, pancreas, kidneys and found in the diet at a rate of 1 to 2 g / d. Creatine is used by the body to maintain high levels of ATP in the cell, the form in which the cell stores energy from the diet. The human body contains on average 100 g of creatine stored mainly in skeletal muscles in the form of “creatine phosphate”.
To increase its intake, one can resort to supplements of creatine (in form monohydrate) which increase the physical strength (thus the muscular volume) and indirectly favor the loss of fat by raising the basic metabolism.
Directions for use: take 3 or 4 g of creatine monohydrate per day (the recommended doses vary between 2 and 5 g depending on the template and diet) after each of your workouts. Creatine is better absorbed after muscle exertion and even better in the presence of glucose and fructose. Ideally, mix your creatine supplement with your whey protein drink and accompany the mixture with a mixed fruit (mango, grape, ripe banana) and/or brown cream or honey. Taking small doses throughout the day rather than a single daily dose is best to maximize muscle retention and thus results.
To learn more about creatine, how to use it, and the myths and realities that come with it, read Nutrition of Strength.
• See also: The saga of creatine: a story of a lie of state
It is a substance naturally present in our muscles, just like creatine. It is made from the amino acids of the diet. A bit like creatine, BA is a supplement that improves performance. It allows you to train more intensely and longer. The muscles become fatigued more because of an accumulation of metabolic waste than a lack of energy substrates. BA acts by dabbing lactic acid, the main cause of muscle fatigue. By decreasing the harmful effects of lactic acid, one improves the muscular performance.
Tips for use: like Christophe Carrio, use the BA only during the power and lactic power phases at the rate of 2 to 4 g in a post-workout recovery drink. The use of BA is often associated with a tingling sensation in the extremities. This sensation caused by activation of certain sensory nerves is completely safe. Moreover, it is this tingling sensation that proves that the food supplement contains BA. It is important to mention that this sensation no longer occurs when the muscle becomes saturated with BA. In these conditions, it is useless to take the supplement and take a break 1 month before reintroducing it.
According to Julien Venison, the author of Paleo Nutrition, ” omega-3s are certainly the most effective dietary supplement for athletes, provided they take the right dose .”
It is the long-chain omega-3 fatty acids, EPA and DHA, found in animal fats (oily fish, organic meats, organic eggs) that are the most interesting for athletes.
” Several studies have shown that these fats can accelerate protein synthesis and limit catabolism in the manner of a hormone, and thus significantly accelerate muscle gains in strength sports.” In addition, by modulating inflammation they decrease the intensity and duration of aches “.
In practice: a starting dose for use in supplementation would be 1200 mg of EPA and 600 mg of DHA per day, divided between meals. Omega-3s should preferably be kept in the refrigerator. For performance purposes, doses of up to 4 g of EPA and 2 g of DHA per day can be used with remarkable results in weight and performance, especially during dieting.
To learn more about how to use Omega-3s to maximize performance, read Paleo Nutrition.
A multivitamin supplement moderately dosed
When dieting (especially if it is prolonged) and during periods of intense training, it is particularly interesting to take a multivitamin supplement. Attention, not everyone is equal! Here are the criteria of Christophe Carrio and Julien Venison:
• it must not contain iron, copper or manganese (with pro-oxidant effects in the form of food supplements)
• the vitamins it contains should preferably be in their natural form (except when the synthetic form is equivalent to natural as for vitamin C).
• the different components must be slightly or moderately dosed.