When it comes to making continual progress with your physique, you must...
- First, focus on creating an effective workout program that is geared specifically towards your personal needs and goals. (Need some help and accountability? Learn and train with the pros! Check out Personal Training at Genesis Health Clubs!)
- Secondly, you should turn your attention towards fueling your body with the proper nutrients every single day so that your intense training sessions are supported by top-quality proteins, carbs, and fats for recovery and growth!
- Lastly, once the first two elements on this list are firmly in place it is time to set up a meticulous supplement protocol. that will round out your program and provide for you that final edge that takes you from adequate to extraordinary.
Not sure where to start on your supplement journey? We got you!
Let's talk about supplements and what products will help you round out your program and provide you with that final edge that takes you from adequate to extraordinary!
Supplements to Consider
Ju
st as important as the specific products you utilize is also how and when you take them! With that in mind, let's take a quick look at the "why’s" and "when’s" of some of the most effective supplements you can have at our disposal.
Multivitamin/mineral (high in antioxidants):
Why: This should be used to make sure that you are meeting all of your micronutrient needs. You should know that the cooking method and the quality of the foods we eat often compromise the vitamin and mineral contents. Intense training, stress, and environmental factors cause a lot of free radical damage, which is why you should seek out products high in antioxidants, or add an antioxidant blend to your basic multivitamin.
When: Take with food at both breakfast and dinner.
Creatine/Beta-Alanine Blend:
Why: Use a supplement that contains both of these, which have been thoroughly researched performance enhancers that work from two distinct physiological angles and are quite synergistic. Creatine increases creatine phosphate within muscle cells, which hastens ATP resynthesis, allowing for greater strength and power. Creatine also helps volumize muscle cells, which creates a more efficient anabolic state. Beta-Alanine combines with histidine to increase muscle carnosine levels, which has been shown to dramatically improve endurance, delay neuromuscular fatigue, and raise the anabolic threshold by buffering muscle acidity.
When: Take 2-3 grams of creatine and beta-alanine with your pre and post-workout meals. On off days, take a single dose with breakfast.
L-Leucine:
Why: More and more research is pointing to the fact that leucine is the most anabolic and anticatabolic of the branched-chain amino acids, acting primarily through the mTOR pathway. Leucine greatly increases protein synthesis independent of insulin and has even shown powerful fat loss properties through increased expression of uncoupling protein 3 (UCP3). In simpler terms, this supplement helps control blood sugar and increases hormone production, which helps protect and provide fuel to your muscles, helps increase endurance, and gives you a boost of energy.
When: Add 3-5 grams to your pre and post-workout meals. Additional leucine can be taken Intra workout.
L-Glutamine:
Why: Glutamine helps to release growth hormone, increases nitrogen retention, fends off muscle wasting, and gives a powerful boost to the immune system (perhaps its most important effect).
When: Take 5-10 grams 30 minutes before your pre and post-workout meal, as well as the final meal of the day.
Essential Fatty Acids:
Why: EFA’s are essential for overall health, proper hormonal production (including testosterone), fat burning, mood, insulin sensitivity, skin and hair, and a myriad of other important functions.
When: The exact amount in grams you consume depends on your size and goals, but strive to get in at least half your overall daily fat intake from EFA’s, preferably split evenly amongst all of your daily meals.
Fat Burners/Stimulants:
Why: Used intelligently (without abusing them – too high a dose, and/or too often), Stimulants or “stims” like caffeine, Yohimbe, synephrine, guarana, and others, are great for a quick energy boost when feeling lethargic, and have some definite performance enhancement. They also increase thermogenesis, which assists in melting body fat.
When: Always read label directions carefully, but in most cases, a dose upon awakening and 30 minutes before training/cardio is a sound protocol. Never take too close to bedtime.
Nitric Oxide (NO2) Boosters:
Why: Compounds such as arginine, citrulline, betaine, beetroot, and agmatine are capable of dilating the blood vessels, resulting in an enhanced muscle pump. Not only does a pumped muscle feel awesome, but the increased blood flow assists in bringing more nutrients to the muscle cells, as well as signaling specific anabolic pathways.
When: These generally work best when taken on an empty stomach 30-45 minutes before workouts. Please note that they will work more efficiently when not combined with “stims.”
Try Supplements to Help You Reach Fitness Goals!
With this newfound knowledge on all things supplements, the “why’s” in why you should and the “when’s” in when you should, you’re on your way to better health and fitness!
