Athletes typically prefer creatine when weight training and bodybuilding because of the rapid pace at which muscle mass is built. Likewise, for many it's easy to stop taking creatine because it's naturally produced by the body. When an athlete stops taking this supplement, the creatine levels in the body return to normal within 3-4 weeks.
Recommended Dosing: 5-10 grams. Take half of your daily serving with your pre-workout meal and the second half of your daily serving with your post-workout shake.
This is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein such as poultry. The performance enhancement in beta-alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. This increase in beta-alanine through supplementation suggests carnosine levels are raised by over 60% in as quickly as four weeks.
This is significant because during high-intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance, and shut down the neural drive which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation a bodybuilder is able to delay the accumulation of hydrogen and the resulting acidity which can, subsequently, delay muscle fatigue and failure.
"During high-intensity exercise our bodies accumulate a large amount of hydrogen which causes our ph to drop."
Additional benefits of beta-alanine supplementation:
- Improved force output
- Delayed fatigue
- Improved repeated sprint ability
- Works synergistically with creatine
Recommended Dosing: 2-6 grams per day, taken in smaller doses throughout the day to reduce the skin-tingling sensation.
3 Whey Protein
"Whey protein supplies the body with a high amount of protein that helps to jump-start the muscle-growing process."
Whey is typically consumed before and after a workout to increase protein synthesis and to improve muscle recovery and restoration. Whether you are trying to add lean mass or drop body fat, adding a whey protein supplement to an exercise routine can speed the gain and loss process. Here are some key benefits to whey-protein supplementation.
Weight trainers and athletes on the go can save time by consuming a whey protein shake right after their workouts to gain the benefit of the nutrients that are rapidly absorbed. Whey is a fast-digesting milk protein that acts almost immediately to help deliver amino acids to the skeletal muscle.
Anyone who is lactose intolerant knows the cramping and discomfort of trying to take everyday dairy shakes. Rather than suffering through GI distress, consider supplementing with a whey protein isolate, which contains a higher percentage of pure protein and can be virtually lactose-free.
Improved Muscle Repair
When you complete an intense weight-lifting workout or sporting event the body needs to repair itself. In order to do that it needs specific nutrition. Protein is the essential building block for muscle repair and comes packed in whey protein shakes and supplements. When taken immediately after a workout the protein triggers rapid muscle recovery.
Natural Appetite Suppressant
Eating a high-protein diet can stave off hunger, making it easier to consume a low-calorie diet without suffering from severe hunger. Whey protein supplements and shakes can be used as a meal replacement or as a snack between meals. Just make sure to look for ones that aren't packed full of carbohydrates and fats.
Our bodies need a substantial amount of quality protein and amino acids in order to function. Whey protein supplements contain very high concentrations of the essential amino acids that provide assistance in protein synthesis.
Consuming a large amount of protein is fuel for the furnace. When consumed throughout the day, it serves as a great source of energy to keep the fire lit for metabolism. With improved metabolism you get a higher calorie burn throughout the day.