When it comes to sports supplements, people tend to want instant gratification, but many supplement products take days or weeks to start working. There are, however, some supplements that you can use before you head to the gym that will give you performance enhancing benefits almost immediately. These supplements help your muscles produce more energy, hold more water and receive more blood flow to fuel more intense gym workouts
Beta-alanine
Beta-alanine helps you when you are in the gym because it increases your body's intramuscular L-carnosine levels when it blends with L-histidine, according to "Natural Anabolics" by Jerry Brainum. L-carnosine buffers the lactic acid that accumulates in fatigued muscles, allowing them to go longer and harder during your workout. Take 1.5 to 3g of it 30 to 45 minutes before you hit the gym.
BCAAs
L-leucine, L-valine and L-isoleucine are known as branched-chain amino acids, or BCAAs, because of their branch-like molecular configuration. This structure allows them to be used directly by your muscles to inhibit protein breakdown and flip on your body's switch for muscle building, according to "Homemade Supplement Secrets" by Jeff Anderson. Take up to 15g per day, divided in two or three doses before, during and after the gym.
L-glutamine
There are plenty of reasons to take L-glutamine before, after and during your workout at the gym, according to "Good News on Glutamine" by Matthew Kadey, published in the March 2010 Muscle & Performance. Glutamine boosts the body's levels of the fat-burning and anabolic substance known as growth hormone. In addition, glutamine strengthens your immune system, inhibits muscle breakdown, fills muscle cells with water and prevents delayed-onset soreness. Take 5 to 10g before and after workouts.
L-arginine
Nitric oxide, or NO, enables blood vessels to dilate or expand, allowing more blood, oxygen and nutrients to reach muscle cells. According to "Everything You Need to NO" by Jordana Brown, in the January 2010 Muscle & Performance, L-arginine acts as an NO precursor. What this means for your workouts is more energy, faster fat burning and better muscle pumps. Take 1.5 to 3g before your workout.
Pomegranate
NO oxidizes in the body, which limits its effect. However, some natural antioxidants from grapes, blueberries and red wine, as well as vitamins C and E, prevent this. Pomegranate juice, according to Brown, has been shown to be 300 times more effective at preserving NO than any of these substances. Drink 4 to 16 oz. of pomegranate juice before and during your workout, or take extract capsules, containing 250 to 500mg per serving.
Creatine Gluconate
Creatine monohydrate's profound effect on muscle performance comes from its ability to increase energy production in your muscle cells, according to the Muscle & Fitness article "Supplements 101" by Jim Stoppani. Creatine gluconate is a form of this compound that absorbs more readily because it is bound to glucose, a simple sugar that your body allows free rein throughout the body, which enables it to piggyback the creatine into muscle cells. Take 3 to 5g before your workout and another serving of the same size afterward.
References
- "Natural Anabolics"; Jerry Brainum; 2006
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- Muscle & Performance; "Good News on Glutamine"; Matthew Kadey, March 2010
- "Muscle & Fitness: The Ultimate Supplement Handbook"; Supplements 101; Jim Stoppani, January 2010
- "Muscle & Performance"; Everything You Need to NO; Jordana Brown, January 2010
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