There are many questions about the composition of supplemes that may have crossed the mind of every athlete many times. What happens if we combine supplemes? Can the combination of several supplemes be problematic and harmful? The combination of which supplemes is allowed and will increase effectiveness and muscle building?
In this article, we will examine all these issues and tell you the best combination of supplemes and the dos and don'ts of combining differe supplemes.
Is the combination of supplemes better than using an empty suppleme?
Do you just eat your usual protein shake after training and haven't tried the combination of sports supplemes?
There was a time when everyone thought that the best protein in the world was whey protein and there was no competitor for it. Of course, we do not deny this issue, but sometimes, muscle building, muscle growth and fat burning of whey protein can be multiplied with a combination.
The topic of suppleme composition has been confirmed after years of studies and writing scieific articles; For example, the combination of quick-absorbing whey protein with a slow-absorbing protein such as casein will be better for muscle building and muscle growth.
The properties of compounding bodybuilding supplemes
The combination of bodybuilding supplemes makes these supplemes strengthen and increase each other's effect. If the combination of bodybuilding supplemes is done under the supervision of an expert trainer and in a correct and principled way, it will result in benefits such as body muscle growth, increased metabolism and better sports performance.
When you combine two bodybuilding supplemes together, you will benefit from the benefits of both supplemes at the same time! For example, if an athlete who was to build muscle and increase volume combines and consumes whey protein suppleme and gainer, he has received enough protein and high-quality calories at the same time. As a result, he will be able to build muscle and increase volume and weight.
What supplemes should we take together?
We have reached the most importa part of this article. What supplemes can be combined and benefit from it? Combining supplemes is a specialized and scieific work and should not be done without consulting an expert. The supplemes you use should be appropriate for your health and physical conditions. In this section, we will tell the most common complemeary combinations.
Combination of whey protein + casein
A study on the combination of these two supplemes was conducted on bodybuilders. The result showed that the bodybuilders, in addition to gaining weight, also decreased their body fat perceage.
The reason for building more muscle with the combination of casein and whey may be the differe speed of digestion and absorption of these two proteins. When you use slow-absorbing and slow-digesting casein protein along with it, it will definitely help maiain your muscle syhesis, and this is the secret of building more muscle.
Combination of whey protein + casein + soy
A study was conducted on the combination of whey, casein and soy. Endurance athletes were asked to consume whey protein alone or to use a combination of three whey proteins, casein and soy with perceages of 25%, 50% and 25%, respectively, 1 hour after their training.
The result was very ieresting, both consuming groups had protein syhesis and muscle building for up to 2 hours, but the muscle building of the group that used the combination of three proteins coinued 2 to 4 hours after exercise.
Combination of whey protein + gainer
Gainer suppleme and whey protein are both good sources of carbohydrates, fat and protein and help to gain volume, build muscle and gain weight. The only difference between these two supplemes is that their perceage of nutries is differe.
If you're looking for more carbs, gainers are definitely the best choice, and if you wa more protein, whey protein is the way to go. Such a combination will be suitable for the period of volume and muscle building.
Combination of whey protein + BCAA
BCAA or branched chain amino acids are a special group of amino acids that are very useful for muscle growth, preveion of muscle burning and better muscle recovery after training. BCAA with whey protein is very effective in muscle building and muscle regeneration.
Combination of BCEA + creatine
Both of these supplemes coain amino acids and high-quality protein and are useful for building muscle in athletes.
Combination of creatine + caffeine
Creatine for muscle building and caffeine to increase energy during training will be a very good combination.
Combination of creatine + cinnamon
Cinnamon is one of the wonderful spices that using it together with creatine will help to improve the absorption of this suppleme. Be sure to use this combined creatine in your training after consulting your sports coach.
Combination of creatine + carbohydrates
Carbohydrate consumption increases the level of insulin in the blood and thus increases the absorption of creatine after exercise to a great exte and makes you perform better in the gym. This better performance will show itself well in aerobic exercises.
Combination of beta-alanine + creatine
Beta-alanine suppleme (better muscle pump) by increasing blood circulation in the body and muscles, when it is used together with creatine, it will lead to an increase in the size of your muscles and more strength.
Creatine also helps to maiain this condition in the body by increasing the water reteion in the body and will significaly improve the results of your training.
The best suppleme combination for dry volume
First let's see what dry volume means? If we wa to summarize and define dry volume in general, it means muscle volume that is not fat! It means that the athlete has built muscles well and gained weight, but he has been careful to have a proper and healthy diet and not to increase his body fat mass!
Such a process is the dream of all bodybuilders, but it is not easy at all and requires a very good training program, a very precise diet and the help of a series of supplemes along with tolerance and patience. But now we come to iroduce the best suppleme formula for dry volume:
Creatine + V
Creatine and whey supplemes are both very high-quality and effective proteins for muscle building and bulking. Since they do not have many calories, this suppleme will not make your body fat, and at the same time, it is very effective for building muscle mass.
The best suppleme combination for muscle building
Muscle building supplemes include a wide list of protein supplemes (like whey or creatine), carbohydrate supplemes (like Gainer), and energy supplemes (like caffeine) that help athletes train better and build better muscle. In the above section, we gave the necessary explanations for the composition of muscle-building supplemes.
Remember to always get your supplemes from reputable stores and consult an expert trainer before starting to use and combine supplemes.
Which supplemes are forbidden to combine together?
You should be careful in combining supplemes, as we said, do it under the supervision of an expert and a professional trainer. Also, remember that the combination of some supplemes is prohibited and dangerous. Below we iroduce these prohibited combinations.
- Creatine + Glutamine
Taking these two supplemes together is one of the mistakes that is made when preparing a sports shake. Taking creatine or glutamine together creates a resistance in the body that makes your body absorb only one of these supplemes and the other is excreted from the body without use. - Gainer and fat burners
Gainers can lead to an increase in volume or fat by increasing the iake of calories. As a result, its mechanism will ierfere with fat burners. Therefore, it is better not to use gainer and fat burners at the same time.
- Creatine + caffeine
Consuming caffeine causes water reteion in the body, and consuming creatine will require more water, which will cause you to harm your body. - Yohimbine + L-carnitine
By stimulating the ceral nervous system, taking yohimbine supplemes increases the resting heart rate and thus increases your heart rate. On the other hand, L-carnitine has a similar effect and will increase your heart rate.
Frequely asked questions
With what suppleme should we take whey protein?
Whey protein can be combined with various supplemes such as casein, creatine, gainer, soy, BCAA.
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With what suppleme should we take the pump suppleme?
The pump suppleme is for increasing the volume and performance of the muscles. You can combine the pump with supplemes such as whey protein or creatine during the volume period to increase the effect of the protein.
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What suppleme should we take creatine with?
Creatine can be combined with whey protein, caffeine, BCAA, carbohydrates, beta-alanine, etc.
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final word
Many times, combining supplemes can increase the athlete's performance to a great exte and help the process of muscle building and volume.
In this article, we iroduced the most common and best combination of bodybuilding supplemes. But be sure to know that to combine supplemes, you must talk to a trainer or sports expert to prescribe a combination that suits your physical condition and needs.
References: jimstoppani – gnc – livestrong – healthyeating
