The first supplements - what are the options?

In fact, classic supplements are not necessary for absolute beginners in the first phase. After a while, however, they can become a helpful tool to overcome small plateaus with ease. But which food supplements are of particular importance for this and what are their precise benefits for athletes in each individual case?

Which classic supplements are helpful?
(Image source: Vadim Petrov / bigstockphoto.com)

Creatine for more muscle growth

The classic creatine saw a significant boom in 1992 when a British sprint star attributed his speed primarily to the dietary supplement. Whether this was really decisive for the victory remains to be seen. Since then, however, the special effect of creatine has been widely known. On the one hand, it ensures that the body stores more water in the muscle cells. This not only makes them significantly plumper, but also immediately sends out anabolic signals through their new volume. On the other hand, creatine triggers a resynthesis of the energy carrier ATP in the energy metabolism. As a result, it is easier during training to really call up full performance and thus generate muscle growth.

Long-term anabolic effects

According to current studies, only beginners have the opportunity to build muscle and reduce body fat at the same time. After a short time, the body's adaptation processes ensure that only small steps in one of the two directions are possible at the same time. In practice, supplements offer such as LDG-4033 the opportunity to send strong anabolic signals to muscle cells even while dieting. This also affects passive structures such as the bones, which is essential for the athlete. After all, some of these are exposed to very high loads during training. If a corresponding adjustment were not possible, the risk of injury would increase significantly.

The right amino acids

It has already been discussed very often how important a healthy and balanced diet is high protein content for strength athletes. This is why it is often not necessary for beginners to use protein powder as well. However, a normal diet is often insufficient to meet an athlete's increased need for essential amino acids. The body cannot produce this itself, which is why it urgently needs an external supply. In practice, therefore, the BCAA’s

• Leucine
• Valine and
• Isoleucin

to provide the body with the essential building blocks for the growth of the muscles. Small amounts of a few grams are enough to get the most out of the regeneration phase after a workout.