The combination of two or more nutritional supplements can produce better results than a single nutritional supplement. One of the best examples of a complementary effect is the creatine and carbohydrate cocktail. Creatine can stimulate strength and make muscles full of fluid and appear swollen, but it works better when combined with carbohydrates. Another example is combining carbohydrates with protein to trigger an insulin spike after exercise.
Here are five more examples of complementary uses of nutrients that can boost your muscle growth, increase strength, or accelerate fat burning.
1. Ephedra and theophylline
Ephedra is an herb that stimulates the central nervous system and releases fatty acids from fatty tissue. Theophylline, found in black tea, also stimulates the central nervous system. Pre-workout, 3 tea bags in 12 ounces of hot water, along with artificial sweetener and 334 mg of ephedra extract (equivalent to 20 mg of ephedrine) can effectively eliminate fat. This tea-ephedra complex may also act as an appetite suppressant.
2. Ornithine and B6
Studies have shown that oral supplementation of the amino acid ornithine (170 mg/kg of body weight, approximately 4.25 grams per 50 pounds of body weight) can increase growth hormone levels fourfold in bodybuilders. Vitamin B6 can increase the body's growth hormone response after intense training. Therefore, to increase the growth hormone level, you should use 13.9 grams of ornithine (calculated for a 180-pound person) plus 2 mg of B6 before training.
3. Glutamine, creatine and potassium
Glutamine and creatine are two of the best bodybuilding supplements. One benefit of both is increased water content within muscle cells. The more water there is in a muscle cell, the greater its potential for growth. In fact, dehydrated muscles will tend to enter a catabolic state regardless of how much carbohydrate, protein or fat you eat. Glutamine promotes glycogen synthesis, and potassium ions are an important mineral for the synthesis of glycogen, so the potassium-glutamine mixture can further stimulate glycogen synthesis. in addition, Potassium ion is still the main ion in the cell. Its lack will cause water to flow out of the cell (dehydration) and enter a catabolic state. After training, you need to supplement 3-7 grams of creatine, 4-8 grams of glutamine and 500-800 mg of potassium ions, and eat high carbohydrates and high protein.
4. Iron, B12 and folic acid
These hematopoietic raw materials help produce healthy red blood cells and transport oxygen to muscle tissue. Iron deficiency reduces the number of red blood cells in the body, affecting energy production and athletic performance. Vitamin B12 is essential for growing cells and cells with a rapid turnover rate, such as red blood cells and muscle cells of hard-trained bodybuilders. Folic acid also plays an important role in normal red blood cells, and a lack of B12 and folic acid will affect energy output. We recommend a daily breakfast supplement of 18 mg of iron, 20-30 mg of B12 and 200 mg of folic acid.
5. ZMA and Tribulus Terrestris Saponin
Oysters were once promoted as a male aphrodisiac because of their high zinc content. Zinc is a mineral that plays an important role in testosterone and sperm synthesis. Patented product ZMA contains zinc, magnesium aspartate, and vitamin B6. ZMA combined with the herbal Tribulus Terrestris saponin extract stimulates testosterone levels to a higher level than either alone. Tribulus terrestris saponin stimulates luteinizing hormone, a hormone that regulates testosterone production, triggering a natural rise in testosterone that ZMA can support. 500-750 mg of Tribulus terrestris saponins combined with one ZMA capsule can have complementary effects.
Some hematopoietic raw materials help produce healthy red blood cells and transport oxygen to muscle tissue. Iron deficiency reduces the number of red blood cells in the body, affecting energy production and athletic performance. Vitamin B12 is essential for growing cells and cells with a rapid turnover rate, such as red blood cells and muscle cells of hard-trained bodybuilders. Folic acid also plays an important role in normal red blood cells, and a lack of B12 and folic acid will affect energy output. We recommend a daily breakfast supplement of 18 mg of iron, 20-30 mg of B12 and 200 mg of folic acid.