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Muscle & Performance Magazine

Muscle & Performance Magazine


Cutting-edge training, nutrition and supplementation information — available every month on newsstands and in The Vitamin Shoppe stores.

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United States
Pocket Outdoor Media, LLC
Back issues only
1,72 €(IVA Incl.)

nesta edição

2 minutos
sexy beast

It’s not enough just to want it — you have to be able to do it. Luckily, supplements can help boost sex drive and performance. This list was compiled, speciÀcally, to help guys get it on, and to that end, these supplements primarily work through two pathways — increasing testosterone production to enhance desire and boosting oxygen and blood flow to enhance performance. Tribulus terrestris increases testosterone production. The active aspect of Tribulus is protodioscin, which encourages the pituitary gland to release more luteinizing hormone. This hormone signals the testes to produce testosterone. More important, Tribulus increases bioavailable freetestosterone levels by freeing test from sex hormone-binding globulin. SHBG attaches to testosterone, rendering it ineffective. Get some: Take 500 to 1,000 milligrams of a Tribulus extract standardized with a minimum of 40 percent protodioscin…

1 minutos
max stack mass expansion

A lot of people load up on nutrients before they get to the gym and get a great workout, but they often overlook the critical fact that you don’t get great results from great workouts unless you also get great recovery. Within 30 minutes after workouts, you need protein, fast-digesting carbs and these four supplements. Creatine Monohydrate While creatine is crucial before workouts for boosting strength, taking a second dose afterward supports recovery and reduces levels of myostatin, which can increase protein synthesis. Taking it postworkout also helps replenish muscle creatine levels to maximize cell volume and insulin-like growth factor-1 levels to enhance muscle growth. Betaine Also known as trimethylglycine, this naturally occurring alkaloid helps boost muscle protein synthesis after workouts. In addition, betaine helps burn body fat, and research also shows that it…

1 minutos
chart attack time to supplement

Some supplements work well whenever you take them. Others provide big benefits based on timing. If you can only get in one dose a day of these rocksolid muscle builders, then this is the most important time to take action. SUPPLEMENT Caffeine Creatine Vitamin C ZMA WHEN 30 minutes before workouts 30 minutes before workouts; right after workouts With breakfast Before bed on an empty stomach (eat your last meal about 30 minutes later) HOW MUCH 200 milligrams (anhydrous form) 3 to 5 grams before and after 500 to 1,000 milligrams Usually about 30 milligrams of zinc and 450 milligrams of magnesium WHY Caffeine drives strength, focus and energy. Taken before workouts, creatine drives ATP and strength; afterward, it replenishes muscle creatine, supporting recovery. Getting a dose of this potent antioxidant at the beginning of the day helps boost immunity and performance in the gym. This zinc/magnesium combo not only…

1 minutos
mythbusters you get plenty of glutamine from protein products and whole foods.

Glutamine is the most prevalent amino acid in the human body, and it’s also found in high concentrations in many protein products, as well as in protein-rich foods. This crucial amino plays many important roles in the body, including aiding digestion, boosting immunity, and driving muscle protein synthesis and recovery from workouts and other stresses. In other words, it’s very important. Unfortunately, during cooking, though, the glutamine in food and many protein products converts to glutamate. This form of glutamine takes additional protein to be changed back to the form our bodies prefer. While this is unavoidable, you can increase the effectiveness of glutamine in a few different ways: 1) Add supplemental glutamine to your protein shake or whole-food meals, getting in 5 to 10 grams per day. 2) Emphasize protein…

1 minutos
what does it do? gakic

Name isn’t particularly sexy, but it’s a lot more memorable than this supplement’s full one: glycine-arginine-alpha-ketoisocaproic acid. GAKIC is a glycine/arginine combo that works similarly to branched-chain amino acids, helping to reduce catabolism (muscle breakdown). It also helps improve exercise performance by delaying muscular fatigue and promoting increased muscular force output and endurance. The benefit of this supplement appears to be its ability to boost strength and endurance for anaerobic athletes, much the same as creatine does. Recent research confirmed these claims, allowing resistance-trained men to increase training volume. The most recent studies illustrate that supplementing about 10 grams of GAKIC 30 minutes before weight training increases your overall training volume and, thus, your long-term gains.…

1 minutos
muscle mode just add sand

Barbells, dumbbells and kettlebells are a few popular ways of lifting with free weights to maximize muscle and strength gains. But your options don’t stop there. Another great training tool that’s gaining traction is the sandbag. Sand is cheap and heavy (a great combination) and also shifts as you move it to provide greater core involvement and another level of functional strength. Standard sandbags can be awkward to hold and lift, which may appeal to strongman competitors. If you’re looking for a more manageable way to throw some sand around, however, check out the Ultimate Sandbag. Its durable outer shell offers seven different gripping options for unlimited exercise variety at a reasonable price. Sandbag packages come in four different sizes, ranging from 5-to 20-pound capacity up to 160 pounds, with…