By: MuscleSports.net
When we started this article on Core Workout Supplements we looked at all the usual suspects and started thinking that some of the usual suspects didn't fit the bill as a Core Workout Supplement. A
Core Workout Supplement is one that is vital to your workout from pre-workout, intra-workout, and post-workout. That's a workout supplement, it doesn't just cover part of the workout but the whole workout, start to finish. So with that idea we kind of eliminated caffeine(kind of a stimulant more than a supplement), whey protein(jugging 20-30 grams before your workout isn't going to help it), glutamine(does most of its work after the workout), NO2(more of and enhancer not the actual energy driver, also more of a workout starter). As you see when taken for their impact few supplements actual work for you over your entire workout. We call theses supplements Core Workout ToolBox Supplements. This is not to say Whey Protein isn't a Toolbox Supplement because it most definitely is, but its not a Core Workout Supplement. These are the supplement that you can take before, during and after your workouts, and they will contribute greatly to your strength, size and cutting goals.
Creatine: Creatine Monohydrate has started the revolution of sport supplements in the early 90's by delivering steroid-like results naturally for the first time. The creatine pool in your muscles is responsible for donating phosphate groups to regenerate used up ATP, therefore it serves as cell energy reserve for muscle contractions. In addition, creatine is able to boost cell volume inducing higher muscle protein synthesis. Creatine monohydrate has been proven in hundreds of clinical studies to increase the total muscle creatine pool comprising of free creatine and creatine phosphate. This increase leads to significant muscle size and strength gains, and better sport performance, as well as beneficial non-sport health effects.
Beta Alanine: We're not going to tell you all the things about Beta Alanine thats what FAQ's Pages are for. We'll just give a few facts(University Tested):
Have about 2000mg to 3000mg before training a few hours before your workout. During your workout mix 500mg in your workout drink and have it about half way through. We have also seen that a little B.A. after your workout to help you recover faster between training sessions. Hey the stuff works before and during exercise whey not check to after workouts. We have been recommending 1500mg to 2000mg immediately after training for about 3 years now and everyone who's tried this method say it works. They fell fresher and recover faster between bodypart workout(like training back twice a week instead of once is now doable).
L-Carnitine: L-Carnitine which is made from the amino acids lysine and methionine is what we like to call a fat metabolizer. L-Carnitine is needed to release energy from fat and helps transport the fat to the mitochondia in your cells, where fat is then used for fuel thus it is a fat burner. But unlike other more flambouyant fat loss supplements L-Carnitine can be taken before after and during your workout and won't deliver and energy crashes. Plus L-Carnitine has been shown to promote muscle mass, muscle definition weight/fat loss, weight gain, strength, energy, endurance, recovery, fluid replacement, and a overall improvement in total nutrition. How that for a supplement most don't think about!
Branch Chain Amino Acids(BCAA's): BCAA’s comprise up to one third of your bodies muscle tissue. During intense exercise and/or times of extreme stress on the body, the BCAA’s are depleted from the muscle tissue at a rapid rate leading to increased muscle tissue breakdown. This crap happens before, during and after your workouts. The key to success for any bodybuilder or athlete, from novice to world class, is to keep these amino acids pools from being depleted. doing so greatly increases your ability to train harder and heavier, but also to grow and recover post training. Supplementation with the proper ratio of BCAA’s greatly enhances an athletes ability to train harder, recover faster, and grow stronger. We use BCAA supplementation before during and after training. 5-6 grams before training, 3-4 grams during training and 5-6 grams after training.
Carbohydrates: When we talk Carbohydrates and adding them at that to you daily eating a whole lot of health bells go off in most peoples minds. We know all the health concerns and the ramification of ingesting to many simple sugars over the course of time, but that is not what we are talking about here. What we do is use specific carbs at specific times(before, during and after training) to get a unique performance response from your training, muscle growth, energy, and recovery! Beside that we are not talking about your diet here we're talking about supplements. Back on subject, one of the thing we recommend allot here is as your pre-workout drink is 5-8 grams of Creatine Mono in a 20 oz. Gatorade about 40-20 minutes before your heavy training sessions. What we hardly say is what we recommend for almost all your training sessions. We'll give that little drink at the end of the article. Adding carbohydrate intra workout should come from a quick digestive form such as Cytomax or Accelerade so they can be sipped between set and not interfere with your workout by diverting blood to your gut from working muscles because of digestive problems. Both taste very good and make taking intra workout supplements very easy.
Minerals(Electrolytes): This one goes with the preceding paragraph in that most people don't know the important role minerals play in their workouts. Minerals even more tan vitamins govern more function within our bodies than you can imagine. The most key minerals in our exercise performance are electrolytes. Electrolytes help with the nerve impulse firings that signal muscle movement. When we have imbalances in electrolytes they exhibit these signs usually in muscle cramps and twitches. These imbalance can last for days and can if server enough can call for a trip to the hospital. One of the main causes of this is dehydration and a lack of citrus fruits in your diet. Don't think because of the word dehydration that this only happens during the days of summer, no no no, you can sweat more and become dehydrated quickly during the winter cold even more so then the summers heat. From an bodybuilder's or athletes perspective YOU CAN NEVER AFFORD TO BECOME DEHYDRATED! This is one of the simplest things you can do. In side of every gallon of water you open for drinking add 1 or 2 slices of either lemon or lime. Purchase your self some electrolyte powder, we like Dr. Berg’s Electrolyte Powder it mixes easy and can be added to other supplements like Cytomax and sipped during your workout and after.
Water: The last thing on our list is WATER! Why are we adding this as a supplement to our list of things is because one most don't drink enough during the day to even clean out their own system. When we ask someone if they drink water during the day they say, oh yeah yeah I drink water all the time. Then we give them a small little note pad and say write down all the thing your drink during the day for the next 5 days. What we usually get back is not what they said. Coffee, tea, soda, even beer but it almost never water at the top of the list. Water is one of the cheapest diet foods on the planet. It suppress appetite and cause fat loss just by drink it throughout the day. All the supplements mentioned before this relied on it for usage and assimilation. Yeah WATER, it is probably the single most important supplement you need to take in more of every single day.
These are your core workout supplements that you can take all the way through your training phase. Now don't start saying we missed this or that because most of the stuff people are going to sa we missed we touched on in the first paragraph, and none of those are useful in all phases. They may be core supplements but not in all phases. These supplements work and work very well in helping you achieve your goals in the gym, on the stage, playing field or court. Never short change any part of your supplementation for the new shinny product on the block stick to the CORE and you will succeed.
Tags: Supplements Protein Creatine Amino Acids Muscle Builders
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