Pre-Workout Ingredients For Strength And Endurance

If you have you ever wondered why the guy next to you in the gym is getting better gains, the answer could be as simple as sports supplements. If you are limited to “natural” means and the person next to you is taking supplements, that extra edge they have over you is what’s making you so jealous. Simply put, whilst no supplement is a magic wand that takes you where you want to be in one wave, you can shortcut your way to any muscle building goal by using supplements such as whey protein and glutamine. This article puts it best: “Of course results can always be achieved without supplements, but the process is always going to be slower.”

Sports supplements have been proved to work and can add significant value, the key is knowing which supplement to opt for, and you can do that by becoming aware of the effective ingredients that they contain.

Glutamine – Endurance

Glutamine reduces the breakdown of muscles during exercise. This in turn allows you to go for longer and get bigger and faster gains. Most of the muscle growth occurs when you are able to push yourself to complete those last few reps, and with glutamine you’ll have an easier time doing that.

As this Muscle & Fitness article reports, there was a study where subjects were given glutamine for six days. They performed much better than the ones who took the placebos. More specifically, the placebo group suffered a decrease in power output after six days, which means that their muscles didn’t fully recover. It was concluded that glutamine allows for more rapid muscle repair which in turn means you don’t have to cut the number of reps. Furthermore, the glutamine group was able to train for longer before becoming exhausted. Simply put, glutamine is the perfect ingredient if you’re looking to increase your endurance.

Whey Protein – Faster Recovery

If you put in a solid shift in the gym then it’s likely that in the following days your muscles will feel sore as they recover. Ideally, the recovery period should be as short as possible so that you can get back on track. However, rest is important so don’t try to skip it, because as Michigan University states: “It allows the body time to repair and strengthen itself in between workouts”.

Whey protein has the ability to drastically reduce the amount of time it takes to recover from a workout. It loads your body with proteins which are used to build up your muscle fibers. As Dr. Jeff S. Volek, from Nutrition Express, states: “It rapidly stimulates muscle protein synthesis”. He goes on to say that creatine can help when adapting to increased difficultly in resistance training, whilst also increasing lean body mass.

Protein doesn’t have to be taken at a specific time, even though many sources suggest you consume it after workouts. A small dose after a workout is beneficial, but if you load up at anytime during the day then your body will have access to the protein whenever it needs it.

Beta Alanine – Boost Your Muscle Building

An amino acid that is hard to get from a regular diet is beta alanine, and it isn’t produced naturally by the body either. This is why many people supplement with it. As Shannon Clark from explains, beta alanine gets converted into carnosine, which is used for muscle development, strength and stamina. These are things that anyone looking to build muscle can never get enough of, so the more the merrier.

Beta alanine will increase your endurance, thereby allowing you to hit the weights for a longer period of time. As a direct result you will gain muscle at a faster rate. It’s the closest you can get to a shortcut.

Additionally, as Web MD suggests, there are a few minor side effects of taking beta alanine. Fortunately, they are nothing serious and are easily managed if you use this supplement in moderation.

Creatine – The Most Popular Of Them All

This supplement is made by the liver and kidneys and consists of 3 amino acids: methionine, glycine and arginine. You can also get it from a variety of animal-based foods, but by taking a creatine supplement you are getting a larger and more controlled dose. Muscle growth goes through the roof when you take creatine because it makes it very easy for your body to repair muscles quickly post-workout, as this Live Strong article suggests.

The article goes on to say that with a lot of creatine in your system you are able to get a few more reps out of your body, and that’s very important. As Dr. Chad Kerksick from the University of Oklahoma states: “If you can lift one or two more reps or 5 more pounds, your muscles will get bigger and stronger”.

Most workout supplements contain a version of creatine, and some might even contain an advanced version. For example, Afterburn Fuel contains creatinol phosphate, which is more readily digested by the body than simple creatine.

Which One Should You Choose?

You shouldn’t limit yourself to just one of the substances mentioned in this article. After all, any edge you can get will vastly increase your chances of getting the body you want. There are supplements out there that contain a mixture of these substances so it makes sense to get one of those. Once you begin to tilt the odds of success in your favor you will be on the fast track to muscle building success.

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