SUPPLEMENTATION SERIES: pre-workout
Every day is a challenge in reaching our nutritional needs to allow for the body to be at its healthiest. Supplementing is a great way to ensure we are receiving the right amounts of nutrients in our body. It’s important to note supplementing is not a substitute for food but rather an aid to reaching your fitness goal. Supplements are meant to supplement. So if you’re eating and exercise habits are lacking, you’ll be wasting your money to invest in supps. If you’re ready to take your health and fitness seriously then here is a list of some powerful supplements to help support your workouts. We want to provide you with a full and understandable breakdown of what you’re putting into your body to make the best assessment of which supplement may be best for you.
PRE-WORKOUT: We'll start our series with top supplements that will best enhance your workout performance when taken before your workout. We want to provide you with a breakdown of what is going into your body and the science behind how these supplements can help to take your performance to the next level. 1. BETA ALANINE: What it does: boosts energy and endurance. How it works: This acts as a neurotransmitter which is why it has a caffeine like effect. When consumed, it passes through the bloodstream into the skeletal muscle and binds with L-histidine (an essential amino acid) and forms muscle carnosine concentration. Carnosine has been shown to improve endurance and strength during your workout. Its stimulant effects aids in producing a longer more powerful workout.
2. CREATINE:
What it does: boosts energy, fat burning, muscle builder. How it works: This can be naturally found in food sources such as meat and fish. It helps convert adenosine diphosphate (ADP) back into adenosine triphosphate (ATP). This then increases your short-term strength and endurance as it increases your energy and lets you get in those extra few reps. Overall, it helps improve your recovery rate, muscular strength, endurance, and makes your muscles appear fuller. Note- Initially, the weight gain from taking creatine will be about 2-4 pounds of water weight since creatine will hold onto more water to hydrate the muscles which then increases protein synthesis. Afterwards muscle gains are made from the increased intensity of the workouts you are able to perform.
3. CLA: What is does: increase metabolism, muscle growth, enhance immune system. How it works: Conjugated linoleic acid (CLA) is an omega 6 fatty acid that aids in decreasing body fat and increasing lean body mass. CLA is not naturally produced in our bodies so it is something we must consume in our diets. The recommended amount is 3.4 grams per day and can be found in red meats and dairy. However, if not able to obtain the full amounts through diet alone, a supplement can be a great way to obtain nutrients that enhances the body's ability to grow lean muscle and burn off fat during your workouts.
