No matter your fitness goals, Beta-Alanine is a must-have supplement. Once absorbed, this product creates a natural buffer called carnosine which, like creatine, is stored in muscle. Carnosine neutralizes excess acid in the muscle that is produced during intense exercise. The acid buildup during exercise can be responsible for fatigue, so if the acid is buffered, you'll notice improved performance.
Beta-Alanine also stimulates GABA (Wikipedia.org/GABA), which helps you relax and induce sleep after training. Therefore, Beta-Alanine aids muscle recovery. Don't worry about taking it before exercise though; the natural hormone stimulation during training will prevent the relaxation effect until after training.
Take 3 grams of Beta-Alanine immediately post-workout OR to aid sleep, take 3-4 grams 30 minutes before bedtime.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Wednesday, May 20, 2009
Glutamine.
Glutamine is the most abundant amino acid (building block of protein) in the bloodstream. It is considered a "conditionally essential amino acid" because it can be manufactured in the body, but under extreme physical stress the demand for glutamine exceeds the body's ability to make it. Most glutamine in the body is stored in muscles followed by the lungs, where much of the glutamine is manufactured. Glutamine is important for removing excess ammonia (a common waste product in the body).
When the body is subjected to strenuous exercise, glutamine levels in muscles drop. In hard training, such as multiple forms of exercise per day, for example lifting and running; it is prudent to supplement glutamine in your diet.
When the body is subjected to strenuous exercise, glutamine levels in muscles drop. In hard training, such as multiple forms of exercise per day, for example lifting and running; it is prudent to supplement glutamine in your diet.
L-Carnitine.
L-Carnitine is a naturally occurring amino acid which plays a vital role in the metabolism of fat. It functions as a transporter of fatty acids into the mitochondria, the metabolic furnace of the cell. While this supplement can be productive for gaining muscle and burning fat, this should be a supplement that is implemented in your regimen after several months of continous lifting/ work-outs.
Take 1-2 grams of L-Carnitine with your pre- and post- workout meal. On rest days, take 2 grams with your morning meal.
Take 1-2 grams of L-Carnitine with your pre- and post- workout meal. On rest days, take 2 grams with your morning meal.
Creatine.
Creatine isn't a vitamin, mineral, or hormone. It is a naturally occurring amino acid that is found in your body (amino acids are the building blocks of proteins). By consuming meats and fish as well as dairy products, egg whites, nuts and seeds we acquire most of the Creatine in our system.
Although the human body stores high amounts of Creatine in the muscles to enhance recovery and power, it's difficult to maintain this level while lifting solely by food intake. Thus Creatine supplements have become a staple in the fitness community.
Supplementing Creatine in your diet will aid your muscle recovery and add power to your workouts. I add 5g of Creatine to my protein shake before every workout.
Although the human body stores high amounts of Creatine in the muscles to enhance recovery and power, it's difficult to maintain this level while lifting solely by food intake. Thus Creatine supplements have become a staple in the fitness community.
Supplementing Creatine in your diet will aid your muscle recovery and add power to your workouts. I add 5g of Creatine to my protein shake before every workout.
Whey Proteins.
Whey protein is an absolutely essential supplement to a weight-lifter's daily nutrition. Lifting and exercising for tone, endurance, mass/size, strength, and fast-twitch all end up using protein as a building block for muscle. Muscle formation hinges on sufficient protein intake as well as other nutrients. Drinking whey protein shakes is the efficient way to supplement protein into your diet.
Review this information to learn about different types of whey protein:
Wikipedia.org/Whey_Proteins
Here are some other proteins: soy, casein (usually from egg), nut, rice, and others. The proteins have different rates of digestion, which dicatate what times of day and what amounts you ingest.
For example, I drink whey protein before and after working out, and casein protein before bed. Whey protein absorbs quickly for adequate intake before and after workouts. Casein protein is slower absorbing, so I drink that before bed to insure my body has sufficient protein the entire night to build muscle.
There are many whey protein brands, so try some different ones and see which one tastes the best to you. Make sure you are looking at the fat, cholesterol, and carbohydrates content of the protein powders for shakes. If the shake tastes great but has saturated fats and lots of sugar, it's countering the calorie burn you get from your workout.
The protein powders have different serving sizes and protein amounts per scoop, so read the package and make sure the protein content is at least 20 grams of protein per scoop.
Fitness experts recommend you consume your body weight in grams of protein. For example, I weigh 170 lb.s and consume 170 grams of protein a day.
Don't forget, you are consuming other proteins (e.g. nuts,meats,eggs,dairy) as well as your whey/soy/rice protein supplement/shake.
When you decide to consume protein in your diet, also try to spread out consumption throughout the day. If you consume all your whey protein in one sitting, the body has much more trouble absorbing and effectively using the nutrients. The best practice is to have balanced consumption throughout the day, with concentration before and after workouts.
Review this information to learn about different types of whey protein:
Wikipedia.org/Whey_Proteins
Here are some other proteins: soy, casein (usually from egg), nut, rice, and others. The proteins have different rates of digestion, which dicatate what times of day and what amounts you ingest.
For example, I drink whey protein before and after working out, and casein protein before bed. Whey protein absorbs quickly for adequate intake before and after workouts. Casein protein is slower absorbing, so I drink that before bed to insure my body has sufficient protein the entire night to build muscle.
There are many whey protein brands, so try some different ones and see which one tastes the best to you. Make sure you are looking at the fat, cholesterol, and carbohydrates content of the protein powders for shakes. If the shake tastes great but has saturated fats and lots of sugar, it's countering the calorie burn you get from your workout.
The protein powders have different serving sizes and protein amounts per scoop, so read the package and make sure the protein content is at least 20 grams of protein per scoop.
Fitness experts recommend you consume your body weight in grams of protein. For example, I weigh 170 lb.s and consume 170 grams of protein a day.
Don't forget, you are consuming other proteins (e.g. nuts,meats,eggs,dairy) as well as your whey/soy/rice protein supplement/shake.
When you decide to consume protein in your diet, also try to spread out consumption throughout the day. If you consume all your whey protein in one sitting, the body has much more trouble absorbing and effectively using the nutrients. The best practice is to have balanced consumption throughout the day, with concentration before and after workouts.
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