Athletes in training often are looking for an additional, ethical boost to their performance and to their results. Weight training is a challenging training means that demands high levels of recovery between sets and sessions. A number of sports nutrition products are available to support both of these demands and, when used properly, can help increase size, speed, strength and, ultimately, performance on the field or court.
Creatine
Creatine monohydrate supplements at appropriate dosages can be a useful adjunct to weight training programs, especially if gains in strength, power, anaerobic endurance, or body mass are desired. Researcher Dr. Jeffrey Stout of the University of Oklahoma has demonstrated that creatine supplementation at 5 to 10 grams per day with weight training can improve strength and anaerobic power in as little as nine days and continue to increase over 16 weeks. Creatine monohydrate supplements have a relatively tarnished image, however, according to 2006 research by toxicologist Dr. Anita Shao, at appropriate dosages the supplement is very safe.
Beta Alanine
Beta alanine is an amino acid that helps increase the amount of hydrogen ion buffers in the muscle, leading to increased performance in heavy resistance exercise and interval training, according to Dr. JR Hoffman. Beta alanine, especially when combined with creatine supplementation, has been demonstrated to increase lean body mass, decrease body fat percentage and significantly augment strength over a group who took no supplements. Dr. Hoffman suggests taking 6.4 grams daily split into four doses for four weeks before reducing by 50 percent indefinitely.
Recovery Drink
During heavy weight training, muscle tissue is damaged and subsequently broken down, only to grow back stronger following a recovery period. When proper recovery nutrition is not utilized, says Dr. John Ivy of the University of Texas, muscles do not grow to their full potential, leaving them weakened and at risk of injury. A recovery beverage containing high glycemic carbohydrates like glucose or maltodexterin and fast-digesting protein like whey protein in a 3 to 1 ratio can enhance your recovery. The beverage should be consumed throughout your entire workout and for up to 30 minutes after training ceases for best results.
References
- "Journal of Strength and Conditioning Research"; Effects of Creatine Supplementation and Three Days of Resistance Training on Muscle Strength, Power Output, and Neuromuscular Function; Jeffrey Stout, PhD; August 2007
- "Regulatory Toxicology and Pharmacology"; Risk Assessment for Creatine Monohydrate; Anita Shao, MD, PhD; August 2006
- "International Journal of Sports Nutrition"; Effect of Creatine and Beta-alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes; JR Hoffman, PhD; August 2006
- "Nutrient Timing"; John Ivy, PhD and Robert Portman, PhD; 2004
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