L-carnitine, BCAA, creatine: what is it and why take them

BCAA amino acids should be taken together with creatine!

Content:

• Sets with discount
• What is creatine?
• The purpose of taking creatine in conjunction with BCAA
• Get a promotional code for a 20% discount!

These two sports products can be taken simultaneously if your goal in sports is rapid recovery after intense physical activity.

An additional effect of the combination of BCAA and creatine is that BCAA stimulates the production of insulin, which ensures better and more complete absorption of Creatine by the athlete’s body.

To achieve and maintain high physical performance, a whole range of sports supplements is used. If an ordinary person has enough healthy, nutritious food, then a serious load requires doubling or even tripling the rate of nutrient intake.

Considering that it is quite difficult to eat such an amount of food that would cover all the needs of an athlete, there is only one way out - to get additional elements from sports supplements. At the forefront of sports nutrition are supplements such as BCAA and creatine, which work best in conjunction with protein: BCAA plays the role of a builder, creatine provides energy and strength for the construction process, and protein acts as the “building blocks” for building muscles.

If everything is clear about the advisability of taking supplements, it’s worth delving into the depths of a sports diet and understanding the nuances. Just 4 years ago, there was no useful information on the Internet about whether you could take creatine with BCAAs. Only contradictory posts from “experienced” people on forums, and perplexed comments from newcomers and “opponents of professional sports”.

Today there is more than enough information; all that remains is to structure it and present it in an understandable form. This is what this article is devoted to.

How to combine and properly consume sports nutrition

When purchasing sports nutrition, many athletes have a question about how to properly and at what time to consume protein, gainer, creatine or BCAA in order to get the maximum effect from training in the future. In this article, we will point out the main recommendations that should be taken into account when consuming sports nutrition throughout the day.

Protein

It is advisable to mix various proteins with milk. If milk is poorly digestible, then it should be mixed with regular drinking water. You can drink protein in the morning, at night, between meals and after training, depending on the type of protein and your goals.

Gainer

The gainer is also mixed with milk or water. Gainer must be drunk after training, as well as between meals and in the morning. Consuming weight gainers at night can lead to unwanted fat growth. The amount of gainer should be calculated based on how many calories you need to get per day.

Creatine

Contrary to the statements of some manufacturers that creatine should be taken with food or protein, creatine is best consumed separately and in its own form, i.e. not as part of a protein or gainer, but in a separate form or together with the transport system. Creatine in its own form or with the transport system is absorbed much better! It is better to drink creatine separately between meals, stirring it in grape juice, 5 grams of creatine per 1 glass of juice. If creatine comes with a transport system, usually a mixture of carbohydrates, then creatine can be mixed in water, since the carbohydrates that come with creatine will replace grape juice. Creatine is drunk separately from everything else so that during the digestion process it does not collapse and turn into a useless product; the transport system and grape juice are used for the same.

Amino acids

Amino acids can be drunk with water, juice, any liquid, both in the morning and during the day, and between meals, and at night, as well as with food, before eating food and after, i.e. at any time, they will be learned always and at any time.

BCAAs

It is better to drink BCAA or BCA before, during and after training; this is the ideal time to consume BCA with water, juice or any other liquid. You can drink them with food, protein, or just about anything. For the effect of BCAA to be felt, you need to drink about 5 grams at one time. In general, they are consumed from 5 to 20 grams at a time. Naturally, 1 gram of BCA will have an effect, but not what you expect from them.

Glutamine

A very delicate and unstable amino acid, glutamine must be mixed in water and drunk immediately. It is best to drink glutamine separately between meals or in the morning and at night, but you can also mix it with protein or gainer or regular food. The dosage of glutamine should be from 5 to 20 grams, since most of it is destroyed in the stomach without ever entering the blood.

Vitamins, minerals

Vitamins can be taken with water at any time of the day, but preferably with food, either immediately before a meal or immediately after a meal, since with food they irritate the stomach less and are better absorbed. Dosages of vitamins must be looked at depending on the manufacturer and adhere to the manufacturers' instructions.

Fat burners

Fat burners should be taken with water, in accordance with the manufacturer's instructions, or half an hour before training.

L-carnitine

As a strengthening agent, you can drink L-carnitine at any time of the day, with water or with food. As a fat burner, you should drink it 30 minutes before training, starting with a dosage of 1 gram and, depending on your feelings, gradually increasing it. Typically, L-carnitine is already felt well at a dosage of 1-3 grams.

Pre-workout supplements

It is necessary to drink 15-45 minutes before training, stirring in water or juice. Pre-workout complexes must be taken on an empty stomach, i.e. Before using a pre-workout complex, you should not eat for at least 1 hour, but preferably 2, since the ingredients included in the complexes are destroyed in the stomach and the complex no longer works as it should.

L-arginine or nitric oxide

Drink before training on an empty stomach, just like a pre-workout complex, or in the morning immediately after sleep, and start eating half an hour after taking L-arginine so that it has time to be absorbed. L-arginine is very delicate and easily destroyed, hence the need to take it on an empty stomach.

Products for joints and ligaments

Drink in the dosage recommended by the manufacturer at any time of the day.

What is creatine?

Creatine (methyl guanidoacetic acid) is a compound produced in the liver based on the amino acids glycine, arginine and methionine. The body produces it to create a strategic reserve of energy and provide it to muscle tissue. In addition, creatine:

• softens post-workout muscle pain (affects lactic acid, which is precisely the cause of pain);
• retains fluid in the cells (this increases their size, so that after a short time of taking the supplement, the muscles will increase).

For a person who is far from intense physical activity, his own creatine and what comes with fish and red meat are enough. An athlete who gives his body a regular load needs much more of this substance than the mentioned products can provide him (one kilogram of meat contains only about a gram of creatine, while one full dose is 3-5 g).

Benefits of Glutamine

Those athletes who lead an active lifestyle and often visit the gym are simply required to take glutamine. This is due to the active participation of the amino acid in the growth of muscle mass, burning fat and accelerating metabolism. Along with this, glutamine affects the formation of lactic acid in the muscles, which reduces fatigue and pain after intense training. In addition, taking the supplement has a positive effect on the level of growth hormone, strengthens the immune system, improves memory and attention, and increases brain activity.

Glutamine helps the body recover faster after intense physical activity and various injuries. It replenishes wasted glycogen reserves and maintains blood glucose balance. If the body feels a deficiency of an amino acid, it will take it from the muscle fibers. This, in turn, will worsen your training results. So glutamine should be in your diet - in the form of a complex or a separate supplement.

Is it possible to combine?

Taking amino acids allows you to solve various problems in a complex. For example, consuming glutamine and carnitine helps to “get dry” and increase lean mass. The bcaa complex accelerates muscle growth. Creatine provides the energy you need. The main thing in this matter is strict adherence to the dosage. That is why it is more convenient to take ready-made complexes, where useful elements are in the required proportion. In the same bcaa, the ratio of leucine, isoleucine and valine is 2:1:1. All that remains is to measure the portion correctly.

You can't live without creatine

Together, the trinity of amino acids (glycine, methionine and arginine) synthesize an essential substance for our body called creatine. Without it, not a single muscle cell grows. In bodybuilding, creatine is used as a sports supplement to increase endurance and strength. Its intake is also effective in the process of building muscle mass. It promotes the formation of one of the “fastest” energies in the muscles. However, to get the maximum effect, creatine should be taken along with other amino acids. For example, supplements from the manufacturer Atlant with creatine and glutamine have performed well.

Effects of carnitine

It is impossible not to note the useful qualities of another element. Carnitine is an excellent fat burner. It promotes the accumulation of glycogen in muscles, which increases the body's endurance and accelerates muscle growth in volume. Carnitine, together with testosterone, are powerful helpers in improving results. Taking the supplement is very useful during weight loss. Carnitine speeds up the weight loss process by converting fats into energy.

How does protein work?

Protein is milk protein. It is responsible for muscle growth and energy supply to the entire body. Protein strengthens the immune system and supplies the body with essential amino acids.

NOTE! There are two types of proteins: slow and fast. Slow ones are absorbed gradually, do not particularly affect muscle growth, but act for a long time. Fast ones provide maximum muscle mass gain, but are quickly absorbed and short-term in action.

Protein is an organic addition to the diet, but not a replacement. Therefore, you should not skip meals and then try to catch up with protein shakes.

IMPORTANT! Protein is dangerous to take for people with individual protein intolerance and renal failure.

It is better to take protein half an hour after an intense workout.

Which creatine and gluten should you choose?

Creatine

Controlled Labs Green Bulge

Price: 3200.00 rub.

Card Product

Revange Nutrition Hydro Pump

Price: 3840.00 rub.

Card Product

Chemix Lifestyle ATP

Price: 3584.00 rub.

Card Product

Go to Creatine category »

Is it possible to take BCAA with L-carnitine during weight gain?

If you want to not only maintain muscles without fat, but also increase muscle volume, then take note of the following strategy for taking BCAAs and L-carnitine:

• BCAAs in the morning, immediately after waking up (if the workout is planned for the morning, you can combine it with taking L-carnitine);
• BCAA + L-carnitine an hour before training;
• self-administration of BCAAs after training;
• BCAAs before bed.

The most important intake of BCAAs is after training. Thanks to the amino acid leucine, protein synthesis is triggered and, accordingly, muscles grow. If this amino acid is not enough, athletic performance will not be noticeable.

Before training, it is worth taking BCAAs along with L-carnitine to supply the muscles with a sufficient level of amino acids before training and improve the burning of excess fat.

To gain muscle mass, it is extremely important to take BCAAs in the morning, immediately after waking up, when glycogen stores are depleted and muscle fibers begin to break down, and also just before bed to supply the muscles with amino acids for the night.

TOP creatine

According to experts in the field of sports, the TOP 8 creatine manufacturing companies are:

Before you start taking a course of creatine on your own, you need to consult a medical expert and trainer. This way, taking the drug will be safe and effective.

How does BCAA work?

BCAA is an amino acid that contains the proteins leucine, isoleucine and valine. They take an active and direct part in the formation of muscle mass. The dietary supplement is taken during a low-calorie diet to prevent the breakdown and loss of muscle mass.

IMPORTANT! If the body receives the required amount of amino acids with daily food intake, it is better not to consume BCAA. In this case, the nutritional supplement will not harm the body, but will not contribute to muscle growth.

BCAA is involved in energy metabolism, prevents the destruction of protein in the body, destroys fatty tissue and produces the necessary muscle protein.

PLEASE NOTE: It is better to take BCAA in the form of an energy drink (water + BCAA + sugar) before or during training.

The amino acid BCAA is a popular nutritional supplement in sports nutrition. But to preserve and take care of your own health, you need to choose time-tested and high-quality products.

After purchase, the nutritional supplement can be checked for authenticity. Real BCAA will never completely dissolve in water, but will cover its surface with a cloudy film.