May 1, 2015 KX Team

Optimizing performance with pre workout

There are many different supplements marketed as performance enhancers in the world of sports nutrition. Among the list of popular pre workout supplements, there are: nitric oxide, caffeine, creatine, glycerol and many more. Here are our top three favourite pre and intra workout supplements to take your results from 0 to 100.

  1. Beta alanine. Beta-alanine is the building block of carnosine, a molecule that helps to buffer acid in muscles, increasing physical performance in the hypertrophy and muscular endurance (60-240 second) range. Carnosine appears to be an anti-oxidant and anti-aging compound. Many people report to push an extra one to two additional reps when training between 8-15 repetition. Beta-alanine can also aid lean mass gain.
  1. BCAA. BCAA are specific amino acids that have the most significant role in stimulating protein synthesis. High quality BCAA should occur in a 2:1:1 ratio of leucine : isoleucine : valine. Supplementing on BCAA prevents damages to muscle during exercise, preventing muscle soreness and faster recovery.
  1. Electrolytes. When you shift to a low-carb diet, your body ends up excreting more sodium and water. This can lead to mineral imbalances, lower blood pressure and sluggishness. Supplementing daily with 3 to 5 grams of sodium and 2 to 3 grams of potassium allowed subjects who were exercising on a low-carb diet to maintain circulation and avoid losing muscle mass. Take electrolytes to get both sodium and potassium together. Cooking with meat broths and using Celtic or Himalayan salt on your food or add a pinch of salt in your water can also help.

Pre workout and intra workouts depends on your activity, program and end goal. Want to enhance your workouts and get results faster? Learn how to supplement with food and nutrients to improve physical performance and body composition. Book in with one of our exercise coaches for a complimentary assessment  to see how we can help.

 

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