Everyone talks about the best supplements to take pre- and post-workout. A new trend in the supplement industry is creating products to support muscular performance and recovery during the workout. The body enacts many physiological changes when faced with the stress of exercise stimuli. For example, muscles begin to break down as a result of resistance training, triggering anabolic (growth-promoting) hormones and protein synthesis for repair. Many people add a few natural supplements to their workout program to decrease muscle breakdown, maintain high energy levels and optimize muscle recovery.
Branch Chain Amino Acids
Branch chain amino acids or BCAAs can be utilized for energy directly in muscle tissue, rather than being metabolized in the liver like other amino acids, according to "Natural Anabolics." L-leucine, L-isoleucine and L-valine also spare muscle tissue from breakdown and trigger protein synthesis. The "Muscle Nerd" Jeff Anderson recommends 5 to 10 g during your workout.
Beta-Alanine
Supplemental beta-alanine is converted to L-carnosine in muscle tissue, and buffers lactic acid buildup during intense exercise, according to "Natural Anabolics." The "burning" feeling in the muscles occurs when acidity levels rise. Beta-alanine helps to put off this buildup, allowing muscles to train longer and harder. The author recommends 1.5 g of beta-alanine during your workout.
L-Arginine
L-Arginine has become better known as an NO (nitric oxide) booster. NO is a naturally occurring gas that expands blood vessels and allows increased blood flow to working muscles. The observable effect to users is a full "pump" during workouts, with blood flowing freely to muscles, giving them an engorged look. Fitness author Jerry Brainum recommends taking 2 to 3 g of L-arginine during a workout.
L-Glutamine
L-Glutamine is the most abundant amino acid in human muscle tissue and can be leached during intense training. Supplementing with glutamine during exercise can increase muscle volume, boost GH (growth hormone) levels and replace what is lost through intense training. Jeff Anderson recommends 5 g, which can be mixed into water and sipped during training.
Caffeine
Caffeine is one of the most popular supplements worldwide, and its energizing effect is undeniable. For those who can tolerate stimulants, caffeine can decrease the perceived muscular pain of working out, essentially making the work feel easier. In addition, caffeine is a potent thermogenic (heat producer) in the body. "Homemade Supplement Secrets" recommends anywhere from 100 to 200 mg taken immediately before or during your workout.
References
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "Natural Anabolics"; Jerry Brainum; 2007
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
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