1. CREATINE - Creatine is one of the most common supplements used for bodybuilding. Is a substance similar to the protein, composed of three amino acids: methionine, arginine and glycine. Small amounts of creatine stored in muscle cells, and its role is limited to the production and transfer of adenosine triphosphate (ATP) called. the main molecule responsible for energy production. After several days of creatine, muscles become larger and more "inflated" - this is a result of increasing the amount of creatine in the muscle by about 50%.
2. PROTEIN - Protein is a source of building material for muscles. A positive nitrogen balance is the key to gain muscle mass. The RDA for protein for active athletes is 1.8-2.0 g per pound of body weight, which corresponds to approximately 25-30% of calories.
3. L-GLUTAMINE - Inhibits the breakdown of proteins and facilitate their recovery. It facilitates the acquisition of muscle strength and mass. It is the most valuable sports supplements. During the hard work comes to a significant breakdown of protein - catabolism, which on the one hand promotes anabolism (protein building), on the other hand, when it inhibits the development of excessive weight. In the first period of recovery after exercise, most of the anabolic potential of cells is directed to the recovery of losses, and only then is the superstructure of proteins leading to the development of muscles. Glutamine optimizes the process alleviating catabolism. Glutamine is also the primary warehouse and distributor of nitrogen - an element essential for muscle building.