Effective Supplements to Take Your Training to the Next Level
11/21/20245 min leer
BCAAs: What They Are and Why They Are Important for Muscle Gain
Branched-chain amino acids, known as BCAAs, are a group of three essential amino acids: leucine, isoleucine, and valine. These amino acids are called "essential" because the body cannot produce them on its own, so we must obtain them through diet or supplementation.
How do BCAAs work?
Unlike other amino acids, BCAAs are metabolized directly in the muscle rather than in the liver. This allows them to be used more efficiently during and after exercise, helping to fulfill several important functions:
Stimulation of muscle protein synthesis
Leucine is the main activator of the mTOR pathway, an essential process to initiate muscle protein synthesis, key to muscle repair and growth after intense workouts.Reduced muscle
breakdown During exercise, the body can enter a catabolic state, where muscle is broken down for energy. BCAAs help mitigate this effect by providing an alternative energy source and preserving muscle tissue.Improved sports
performance BCAAs can delay the onset of fatigue during prolonged workouts, as they reduce serotonin production in the brain, allowing you to maintain high levels of energy and concentration.BCAAs
reduce exercise-induced muscle damage and inflammation, which can decrease recovery time and relieve DOMS (delayed onset muscle soreness).
BCAAs and Muscle Gain
While a diet rich in high-quality protein (such as chicken, eggs, fish, and dairy) already provides BCAAs, supplementation can be particularly helpful in specific contexts, such as:
Fasting workouts: BCAAs can prevent muscle breakdown when you train without having eaten.
Endurance athletes: They help preserve muscle mass during long exercise sessions.
Hypocaloric diets: During weight loss, BCAAs are helpful in preserving muscle mass.
How and When to Take Them
The recommended dosage is usually between 5 and 10 grams per day, depending on your body weight and the intensity of your workout. Key times to consume them include:
Before training: To reduce muscle breakdown and improve performance.
During training: In long sessions, to maintain energy levels and protect the muscle.
After training: To stimulate protein synthesis and promote recovery.
Conclusion
Although BCAAs are not a substitute for a balanced, protein-rich diet, they are a powerful tool for optimizing muscle growth, recovery, and performance. Its supplementation is particularly useful for those who train intensely or seek to maintain muscle mass while following restrictive diets.
Including BCAAs in your nutritional strategy can be a key step towards stronger, healthier and more resilient muscles.
Creatine: The star supplement for muscle gain
Creatine is one of the most studied and effective supplements in the field of sports and muscle gain. It is a molecule that is naturally found in the body, mainly in the muscles, and that plays a crucial role in energy production during high-intensity exercise.
What is creatine and how does it work?
Creatine is stored in the muscle in the form of phosphocreatine, a fast source of energy that the body uses for muscle contraction. When we perform intense activities such as lifting weights or sprinting, the phosphocreatine energy system is activated to regenerate ATP (adenosine triphosphate), which is the energy currency of cells.
With higher levels of creatine in your muscles, you can train harder and for longer, which translates into a greater stimulus for muscle growth.
Benefits of Creatine in Muscle Gain
Increased strength and performance
Creatine allows for a more intense workout by improving the ability to perform additional repetitions or lift more weight, essential factors for muscle growth.Increased muscle
volume Creatine increases intracellular water retention, which not only gives the muscle a fuller appearance, but also creates a more favorable environment for protein synthesis.Stimulus for protein
synthesis Creatine can activate anabolic pathways, such as the mTOR pathway, that promote muscle growth.Improved muscle
recovery By reducing muscle damage and inflammation, creatine promotes faster recovery, allowing you to train more frequently.Preservation of muscle
mass In situations of caloric deficit or aging, creatine helps preserve muscle mass, which is essential for maintaining strength and functionality.
How to take creatine?
The most common form of supplementation is through creatine monohydrate, which is safe, inexpensive, and highly effective. Here's a typical outline:
Charging phase (optional): During the first 5-7 days, consume 20 grams daily divided into 4 doses of 5 grams. This can accelerate the saturation of muscles with creatine. However, this phase is not mandatory; You can start directly with the maintenance dose.
Maintenance phase: Consume 3-5 grams daily to maintain creatine levels in the muscle.
Time of consumption: Although creatine can be taken at any time, many studies suggest that it is more beneficial after training, as blood flow and muscle sensitivity are increased, favoring its absorption.
Common Myths About Creatine
"Creatine damages the kidneys": This is not true for healthy people. Numerous studies have shown that long-term use is safe.
"It's a steroid": Creatine is not a steroid, it is a natural and safe supplement.
"Causes harmful fluid retention": Although creatine increases the water content in the muscle, this is intracellular, which promotes muscle growth and has no negative effects.
Creatine-rich foods
Although creatine is found naturally in foods such as red meat, chicken, and fish, the amount needed to saturate muscles would be difficult to obtain through diet alone. For example, you would need to consume more than a kilo of meat per day to reach the recommended doses, so supplementation is practical and effective.
Why is it important for muscle gain?
Creatine not only improves performance during intense workouts, but also boosts the adaptive processes that lead to hypertrophy. It is ideal for both beginners and advanced athletes looking to maximize their results.
Bottom Line:
Creatine is an essential supplement for anyone looking to increase their strength, muscle size, and physical performance. With its scientific backing and safety profile, it's one of the smartest investments in a workout plan. Accompanied by good nutrition and a proper exercise program, creatine can be the boost you need to take your results to the next level.
Herbalife24® Rebuild Strength: The ultimate ally to gain muscle mass quickly and healthily
If your goal is to gain muscle mass efficiently and keep your body in its best shape, Herbalife24® Rebuild Strength is the perfect supplement. This post-workout recovery shake is designed to maximize your results, accelerating muscle repair and promoting visible growth in less time.
What makes Herbalife24® Rebuild Strength unique?
24 grams of high-quality protein per serving
Combines casein and whey proteins. This mixture works in two stages:Fast absorption to fuel your muscles immediately after training.
Sustained release that continues to repair your muscle tissues even hours later.
3,000 mg L-glutamine
Glutamine is an essential amino acid for muscle recovery and immune function. With each serving of Rebuild Strength, you help your body:Repair micro-damage caused by intense workouts.
Reduce muscle soreness (DOMS), allowing you to train more frequently.
Strategic carbohydrates to recharge energy
Each shake includes an ideal blend of carbohydrates for:Replenish your glycogen stores, essential for explosive workouts.
Facilitate the transport of nutrients and proteins to muscle fibers, optimizing recovery.
Key Vitamins and Minerals
Iron: It improves the transport of oxygen to the muscles, boosting your performance.
Vitamin C: It acts as an antioxidant, combating oxidative stress generated during exercise.
Why Rebuild Strength Accelerates Muscle Gain
Recovery time optimization: Taking it within the first 30 minutes after training ensures that you take advantage of the "anabolic window", the time when your muscles absorb nutrients to the maximum.
Fast and safe muscle building: With its perfectly balanced macronutrient profile, you're fueling your muscles with the best without the need to prepare complex meals.
Visible results in less time: Its advanced formula is designed for those looking for fast and effective transformations.
Ideal for any training goal
Whether you're training for hypertrophy, strength, or endurance, Rebuild Strength provides you with what you need to go further:
Beginner athletes: Start building a solid muscle foundation with a supplement that supports every rep.
Advanced athletes: Maximize your performance and take your workouts to the next level.
In definition programs: It helps preserve muscle mass while reducing body fat.
How and when to take it to maximize results?
Ideal dosage: Mix 2 scoops (50g) in water or milk for a complete and delicious shake.
Optimal timing: Consume right after training, when your muscles are most receptive to nutrients.
Gaining muscle has never been so simple and healthy
With Herbalife24® Rebuild Strength, you're not only fueling your body, you're also optimizing your performance and accelerating your progress. It's more than a smoothie, it's the tool that brings you closer to your best version.
Ready to transform your physique?
Get started today with Herbalife24® Rebuild Strength and experience faster, healthier muscle gain. Your results will speak for themselves!