For most friends who love fitness, in addition to proper exercise every day, in order to promote muscle growth, you can also take some supplements besides diet. These supplements can help our fitness effect to some extent, so what supplements are good and cheap to eat during muscle gain?

1. Whey protein powder (a treasure is about 2kg 2 yuan)

Whey protein powder is extracted from milk, which is the most basic protein powder and the highest one suitable for people. Generally, the protein content is about 7% to 8%.

In the process of fitness exercise, we will inevitably have muscle injury, which will lead to the decomposition of muscle protein. Whey protein powder can help us to repair different degrees of muscle damage caused by high-intensity exercise, and even help us to recover excessively and improve the efficiency of muscle growth.

How to eat: within 3 minutes after training, supplement it in breakfast or meals, one spoonful at a time, about 3g, and take it with water or milk below 3 degrees

II. Alanine (about 1g of 17 yuan for a treasure)

Alanine, also known as aminopropionic acid, is not only the basic unit of protein, but also an important amino acid that forms carnosine.

carnosine can improve our sense of strength, at the same time, it can also improve our endurance and resilience, and it can also promote the rapid burning of fat and muscle growth. Therefore, proper supplementation of alanine can improve our exercise efficiency, and the time for muscle fatigue will be prolonged, which is very helpful for muscle gain.

how to eat: within 3 minutes after training, take one spoonful and one spoonful of 8g at a time, and brew with warm water or milk.

3. Creatine (a treasure is about 1g of 7 yuan)

Creatine is the main component of water, which can help our muscles produce more energy and reduce the feeling of soreness. Improve the overall performance of exercise, increase the water content in muscles and promote muscle synthesis.

Besides, creatine, like alanine, can improve muscle endurance. Its greatest advantage is that it can improve the synthesis efficiency of protein, promote the rapid recovery of the body after exercise, strengthen the muscle phosphate system, and improve the explosive power of our exercise.

how to eat: 3 minutes before training or 3 minutes after training, take one spoon at a time, about 5g, and brew with low-temperature water or cold water.

IV. Branched-chain amino acids (about 1g of 3 yuan in a certain treasure)

Branched-chain amino acids are mainly composed of three common amino groups in protein, namely leucine, valine and isoleucine. This kind of compound amino acids can promote the metabolic synthesis of our body to some extent.

We know that after high-intensity exercise, the speed of protein synthesis in our body will be greatly reduced, which will lead to accelerated protein decomposition. Branched-chain amino acids can prevent muscle protein from being decomposed, and one third of muscle protein is composed of branched-chain amino acids, so taking branched-chain amino acids during fitness can prevent protein decomposition and muscle loss.

how to eat: mainly before high-intensity training, without eating after training, one spoonful at a time, about 8g, brewed with low-temperature water or cold water.