必须肌肉补剂（Must be a muscle tonic）.docVIP

必须肌肉补剂（Must be a muscle tonic） 1. Sports nutrition food with clear effects 1, creatine Creatine is a natural substance is found in the meat and fish food, the body also contains normally, of synthetic jointly by the ministry of creatine phosphate and creatine phosphate is one of the major energy substances in the body. The daily requirement for normal muscle acid is 2 to 3 grams, half of which are obtained from food, and the other half can be synthesized from arginine, glycine and methionine in human liver, kidney and pancreas. There are many studies on the effects of creatine on motor ability, which can improve motor ability and recovery after training. It was reported that taking 20 grams of creatine (or 0.3g/day/kg) of muscle acid per day for 4 to 7 consecutive days, the muscle creatine and phosphocreatine concentrations increased by 10 to 30 %. 2. Whey protein Many studies have suggested that athletes need to eat more protein in their diets, and athletes should eat about 1.3 to 1.8 grams of protein per day. Jose Antonio, President of the international association of sports nutrition foods, suggests that for athletes who want to increase their muscle volume, protein intake is about 1.5 to 2.0 grams per kilogram per day. For example, with 75 kilograms of bodybuilding exercise, 110 to 150 grams of protein per day is required, and 30 to 50 eggs or 500 ~ 750 grams of lean beef are needed if only from food. Therefore, it is necessary to select some high-quality protein supplements to supplement the dietary supplement. Whey protein is a kind of use of modern production technology by the extraction of protein in milk, it is not only easy to digest, and has a high metabolic rate, the effective utilization rate is high, absorb quickly after hydrolysis, nitrogen in a few minutes to peak within the muscle, and can provide a lot of essential amino acids. 3. Weight powder and muscle powder One of the most common ways for athletes to increase muscle volume is to add extra calo