There are many questions about the composition of supplements that may have crossed the mind of every athlete many times. What happens if we combine supplements? Can the combination of several supplements be problematic and harmful? The combination of which supplements 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 supplements and the dos and don'ts of combining different supplements.
Is the combination of supplements better than using an empty supplement?
Do you just eat your usual protein shake after training and haven't tried the combination of sports supplements?
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 supplement composition has been confirmed after years of studies and writing scientific 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 supplements
The combination of bodybuilding supplements makes these supplements strengthen and increase each other's effect. If the combination of bodybuilding supplements 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 supplements together, you will benefit from the benefits of both supplements at the same time! For example, if an athlete who wants to build muscle and increase volume combines and consumes whey protein supplement 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 supplements should we take together?
We have reached the most important part of this article. What supplements can be combined and benefit from it? Combining supplements is a specialized and scientific work and should not be done without consulting an expert. The supplements you use should be appropriate for your health and physical conditions. In this section, we will tell the most common complementary combinations.
Combination of whey protein + casein
A study on the combination of these two supplements was conducted on bodybuilders. The result showed that the bodybuilders, in addition to gaining weight, also decreased their body fat percentage.
The reason for building more muscle with the combination of casein and whey may be the different 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 maintain your muscle synthesis, 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 percentages of 25%, 50% and 25%, respectively, 1 hour after their training.
The result was very interesting, both consuming groups had protein synthesis and muscle building for up to 2 hours, but the muscle building of the group that used the combination of three proteins continued 2 to 4 hours after exercise.
Combination of whey protein + gainer
Gainer supplement 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 supplements is that their percentage of nutrients is different.
If you're looking for more carbs, gainers are definitely the best choice, and if you want 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, prevention 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 supplements contain 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 supplement. 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 extent 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 supplement (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 maintain this condition in the body by increasing the water retention in the body and will significantly improve the results of your training.
The best supplement combination for dry volume
First let's see what dry volume means? If we want 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 supplements along with tolerance and patience. But now we come to introduce the best supplement formula for dry volume:
Creatine + V
Creatine and whey supplements are both very high-quality and effective proteins for muscle building and bulking. Since they do not have many calories, this supplement will not make your body fat, and at the same time, it is very effective for building muscle mass.
The best supplement combination for muscle building
Muscle building supplements include a wide list of protein supplements (like whey or creatine), carbohydrate supplements (like Gainer), and energy supplements (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 supplements.
Remember to always get your supplements from reputable stores and consult an expert trainer before starting to use and combine supplements.
Which supplements are forbidden to combine together?
You should be careful in combining supplements, as we said, do it under the supervision of an expert and a professional trainer. Also, remember that the combination of some supplements is prohibited and dangerous. Below we introduce these prohibited combinations.
- Creatine + Glutamine
Taking these two supplements 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 supplements 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 intake of calories. As a result, its mechanism will interfere with fat burners. Therefore, it is better not to use gainer and fat burners at the same time.
- Creatine + caffeine
Consuming caffeine causes water retention in the body, and consuming creatine will require more water, which will cause you to harm your body. - Yohimbine + L-carnitine
By stimulating the central nervous system, taking yohimbine supplements 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.
Frequently asked questions
With what supplement should we take whey protein?
Whey protein can be combined with various supplements such as casein, creatine, gainer, soy, BCAA.
With what supplement should we take the pump supplement?
The pump supplement is for increasing the volume and performance of the muscles. You can combine the pump with supplements such as whey protein or creatine during the volume period to increase the effect of the protein.
What supplement should we take creatine with?
Creatine can be combined with whey protein, caffeine, BCAA, carbohydrates, beta-alanine, etc.
final word
Many times, combining supplements can increase the athlete's performance to a great extent and help the process of muscle building and volume.
In this article, we introduced the most common and best combination of bodybuilding supplements. But be sure to know that to combine supplements, 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
Latest Passing over countries : Spain | Dominica | United Arab Emirates
RCO NEWS
RCO
