To change your body composition or to improve exercise performance, taking certain supplements at the right times, such as pre-workout, can have a significant impact on your results. Although the market is flooded with supplements claiming to enhance workouts, taking a pre-workout supplement has been proven to be effective in maximizing your efforts in the gym. Check with your doctor before you begin any supplement program.
In a 2009 study conducted by the University of Oklahoma and published in the "Journal of the International Society for Sports Nutrition," researchers examined the effects of beta-alanine, an amino acid that is promoted for boosting exercise performance, on subjects performing high-intensity interval training, or HIIT. Scientists discovered that participants supplementing with beta-alanine had significant improvements in oxygen utilization and lean body mass while performing HIIT, compared to the placebo group.
Enhancing strength in the gym not only provides a psychological boost, but it can also lead to an increase in muscle growth. In research reported in the May 2010 issue of the "Journal of the International Society for Sports Nutrition," researchers found that participants taking caffeine pre-workout experienced an increase in strength performance during workouts compared to the placebo group. Furthermore, taking caffeine also offers a jolt of energy and focus during workouts.
Taking in protein around workouts is critical for preventing muscle breakdown and promoting muscle growth. In research published in the August 2006 issue of the "American Journal of Physiology, Endocrinology and Metabolism," scientists discovered that consuming a whey protein drink pre-workout boosted protein synthesis, or the muscle growth process within cells.
Growth hormone is vital for decreasing body fat and increasing protein synthesis, according to research reported in the May 2006 issue of the "Journal of Applied Physiology." Arginine supplementation taken pre-exercise has been shown to stimulate growth hormone output during exercise by preventing endogenous somatostatin release.
One of the most popular supplements on the market, creatine provides a host of benefits that enhance exercise performance, including boosting strength and increasing training volume, according to research published in the 2003 issue of the journal of the "Molecular and Cellular Biochemistry." Moreover, creatine supplementation results in gains in fat-free mass.
- "Journal of the International Society for Sports Nutrition"; Effects of Beta-Alanine Supplementation and High-Intensity Interval Training on Endurance Performance and Body Composition in Men; February 2009
- "Journal of the International Society of Sports Nutrition"; Caffeine Enhances Upper Body Strength in Resistance-Trained Women; 2010
- "American Journal of Physiology, Endocrinology and Metabolism"; Stimulation of Net Muscle Protein Synthesis By Whey Protein Ingestion Before and After Exercise; August 2006
- "Journal of Applied Physiology"; Oral Arginine Attenuates the Growth Hormone Response to Resistance Exercise; 2006
- "Molecular and Cellular Biochemistry"; Effects of Creatine Supplementation on Performance and Training Adaptations; February 2003