Body fuel - the best pre- & post-workout supplements
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Body fuel - the best pre- & post-workout supplements
Body fuel - the best pre- & post-workout supplements
As an exercise scientist and personal trainer, I’m frequently asked, ‘what are the best supplements to improve sports and exercise performance?’ The truth is that because we are all individual and respond to supplements differently, there is no single answer but research1 has demonstrated that the following may improve your chances of achieving your specific training goals.
Pre-workouts
A pre-work supplement – typically consisting of caffeine and herbs – can give you an energy boost and improve alertness, strength, and speed if you are feeling sluggish.
Branched-chain amino acids (BCAAs)
Our bodies require three essential BCAAs – leucine, isoleucine, and valine – which we cannot produce on our own so need to obtain from our diet. BCAA supplements containing leucine can assist post-workout muscle recovery and growth by decreasing protein breakdown and increasing protein synthesis to increase muscle quality and size and repair any muscle damage.
Glutamine is the most prevalent amino acid in our body and we can produce enough of it on our own for normal day-to-day needs. However, during periods of intensive exercise or injury, our glutamine requirements increase, and supplementation may be required. Current research suggests that at glutamine aids in strengthening our immune systems, brain functioning, digestion, wound healing and recovery from illness.
Body fuel - the best pre- & post-workout supplements
Body fuel - the best pre- & post-workout supplements
As an exercise scientist and personal trainer, I’m frequently asked, ‘what are the best supplements to improve sports and exercise performance?’ The truth is that because we are all individual and respond to supplements differently, there is no single answer but research1 has demonstrated that the following may improve your chances of achieving your specific training goals.
A pre-work supplement – typically consisting of caffeine and herbs – can give you an energy boost and improve alertness, strength, and speed if you are feeling sluggish.
Branched-chain amino acids (BCAAs)
Our bodies require three essential BCAAs – leucine, isoleucine, and valine – which we cannot produce on our own so need to obtain from our diet. BCAA supplements containing leucine can assist post-workout muscle recovery and growth by decreasing protein breakdown and increasing protein synthesis to increase muscle quality and size and repair any muscle damage.
Glutamine
Glutamine is the most prevalent amino acid in our body and we can produce enough of it on our own for normal day-to-day needs. However, during periods of intensive exercise or injury, our glutamine requirements increase, and supplementation may be required. Current research suggests that at glutamine aids in strengthening our immune systems, brain functioning, digestion, wound healing and recovery from illness.
Arginine
Arginine (L-arginine) is another important amino acid found in protein foods. It converts to nitric oxide in the body, helping to transport oxygen and blood while at the same time improving the efficiency of food and nutrient delivery to our muscles. It can help reduce fatigue and improve endurance during intense exercise.
Bata-alanine
β-alanine is the building block of carnosine, a molecule that helps buffer acid in muscles during high-intensity exercise. This helps to regulate muscle acidity (pH) and increase fatigue resistance, potentially increasing training capacity and performance during short, high-intensity exercise such as rowing, track cycling, swimming, middle-distance running, resistance training, team and racquet sports.
Post-workout
The most effective post-workout supplements should help to refuel and rehydrate the body, promote muscle repair and growth, and support our immune function. The best option is to look for a post-workout shake or beverage that contains:
The most effective post-workout supplements should help to refuel and rehydrate the body, promote muscle repair and growth, and support our immune function. The best option is to look for a post-workout shake or beverage that contains:
- Quality carbohydrates - to replenish muscle fuel stores;
- Lean protein - to promote muscle repair;
- Fluids and essential electrolytes - to rehydrate; and
- Magnesium, glutamine, BCAA’s and zinc - to support muscle recovery.
