Five possible reasons to take supplements or medications as part of a training regimen are to improve muscle growth, muscle recovery, training intensity, muscular endurance and weight management. During intense exercise, the accumulation of hydrogen ions causes a drop in the pH level within the muscle, ultimately causing fatigue. The ability to delay fatigue is related, in part, to the concentration of carnosine found in the muscle. Replenishing glycogen stores after training with sufficient carbohydrate intake is important for muscle recovery, and starting the next workout with sufficient muscle glycogen stores has been shown to improve exercise performance. Possibly the most effective supplement for increasing muscle mass and capacity for high-intensity exercise, creatine monohydrate has been repeatedly shown to increase strength, power and lean mass.
After the administration of beetroot supplements, an improvement in aerobic performance, a delay in fatigue and an increase in exercise tolerance have been observed. Choosing the right supplements is important, but knowing how much to take and when is just as important. Swedish researchers found that 12 weeks of CLA supplementation (4.2 grams per day) resulted in a significant decrease in body fat. It should be noted that many studies on chocolate milk as a post-workout supplement are sponsored by the dairy industry, which may introduce biases. The whey protein you already had for breakfast is also the key post-workout supplement.
Creatine is a popular training supplement that is marketed to increase athletic performance, especially for weight training. Citrulline malate supplementation can also increase nitrogen levels in the body, increase protein content in muscles, and improve the use of amino acids, especially BCAAs. Consuming 20 grams of whey protein one hour after training can increase the speed of delivery and absorption of amino acids to skeletal muscle. Before you pack your suitcase and head to the gym, consider taking these energy boosters to help you maximize your workouts.
It should be noted that creatine supplementation has been shown to increase the total amount of body water, which causes weight gain that could be harmful to performance, in which body mass is a factor, such as running. Below are the common ingredients found in pre-workout supplements that the Academy of Nutrition and Dietetics, Dieticians of Canada and the American College of Sports Medicine have highlighted as having evidence-based uses in sports nutrition. When consumed with carbohydrates, carnitine supplementation results in a glycogen-saving effect, as well as greater fat utilization, during low-intensity exercise. Whether your goal is to increase strength, decrease body fat, or improve overall performance, adding supplements to your daily regimen can give you that extra advantage. As an expert in sports nutrition and fitness training, I recommend considering taking supplements or drugs as part of your workout regimen for several reasons. Firstly, they can help improve muscle growth by providing essential nutrients that may not be available through diet alone.
Secondly, they can help speed up muscle recovery after intense workouts by replenishing glycogen stores and providing essential amino acids. Thirdly, they can help increase training intensity by providing energy boosts and delaying fatigue. Fourthly, they can help improve muscular endurance by increasing nitrogen levels in the body and improving protein content in muscles. Finally, they can help with weight management by decreasing body fat and increasing fat utilization during low-intensity exercise. It's important to note that while supplements can be beneficial for improving your workout regimen, it's important to choose them wisely and take them correctly.
It's also important to consult with a doctor or nutritionist before taking any supplements or drugs as part of your workout regimen.
