5 Workout Supplements That Actually Work
5 Workout Supplements That Actually Work
by James Smith January 11, 2017
Let’s address the elephant in the room right now. Most workout supplements just flat out don’t work. Thankfully, though, due to years of research, we do know a few supplements that are both effective and beneficial for helping you boost your performance.
Here’s a quick summary
- Branched Chain Amino Acids (BCAAS)
- L-Citrulline Malate
Watch This Short But Informative Summary Video To Learn What 5 Supplements Actually Work
#1:Branched Chain Amino Acids
While BCAA’s are present in whole food sources of protein, they are not found in any significant quantity. Furthermore, unlike whole food sources of protein, BCAA’s bypass normal digestion and are directly taken up by muscle tissue. BCAA’s not only benefit hard training individuals, ongoing clinical trials use BCAA’s in a variety of situations including potentially preventing weight loss in the elderly and cancer patients as well as other circumstances.
As the name implies, BCAA’s have a “branched” chain side which makes it easier for these three amino acids to be broken down for energy during intense training. Scientific studies have shown that the more BCAA’s found in muscle tissue during intense exercise the more they will be used for energy and to prevent muscle breakdown.
Research studies have clearly shown that a high protein diet (as defined as 1.5g/kg of protein per pound of body weight) is important for adding muscle in strength training populations. Yet additional studies have shown that foods high in BCAA content elicit even greater muscle gains.
As previously explained, BCAA supplements are digested and processed differently in the body than whole food sources of protein thus they offer a unique advantage. Studies conclude that when resistance training subjects consumed BCAA’s, muscle protein synthesis was increased at a greater level than individuals who did not consume BCAA’s. Not only do BCAA’s increase maximal protein synthesis but they also help to maintain lean muscle during times of stress or long lay offs.
What about weight loss and BCAA’s?
Scientists have speculated that BCAA’s “appear to have unique obesity-reducing effects” and concluded that subjects consuming BCAA products also experienced decreased food intake and body weight since BCAA may increase the signaling of muscle building genes. The BCAA isoleucine has been shown to improve glucose tolerance while leucine has been shown to increase energy expenditure and fat oxidation.
BCAA’s boost performance, decrease fatigue and muscle soreness.
Hard training individuals, especially Crossfit athletes, know what it’s like when they hit a wall during their workouts due to fatigue. BCAA’s can help with fatigue management during strength training. For starters, BCAA’s are efficient energy sources during training which allows your body to maintain intra-cellular ATP for sustained training energy.
BCAA’s also prevent the uptake of tryptophan into the brain thus delaying central nervous system fatigue.This can allow you to recover faster in between sets.
Betaine acts as a methyl donor to the amino acid homocysteine where it forms methionine. Methionine helps to create creatine in the body. Studies have speculated that betaine may increase muscle strength and size since it potentially increases the body’s creatine production. Methionine may also increase the rate of muscle protein synthesis which is also a trigger for muscle and strength gains.
Additional studies have suggested that betaine has a role in raising SAMe, a nutrient that supports liver health and mood.
Betaine for hard training individuals
Let’s get down to the brass tacks about betaine for performance and physique goals. In 2010,the University of Connecticut found that weight training individuals who took 1.25 grams of betaine twice preday increased their strength by 25 percent and power by 20 percent. That’s amazing! The researchers also noticed that betaine significantly elevated markers of muscle protein synthesis post workout.
Additional studies have found that betaine improves total bench press reps (endurance), improved pedaling power in cyclists and sprint times to exhaustion by 40 seconds. All fantastic findings which are attributed to the lactate reducing levels of betaine. By lowering lactate athletes can delay muscle fatigue and train harder for longer.
In 2013 the College of Springfield found that weight training males who used 1.25 grams of betaine twice preday for six week increased their muscle mass by 4 pounds, arm size by 10 percent and decreased their body fat by 7 pounds. WOW!
A 2014 study from UCONN concluded that the increase in muscle strength, power and endurance are likely due to betaines ability to increase anabolic hormones while also lowering the muscle wasting, catabolic hormone cortisol.
Taurine is an amino acid found in foods such as meat, eggs, poultry and fish. Studies show that taurine is vital for nervous system development and brain neural protection. In other situations, taurine is used as an antioxidant.
What makes taurine so exciting is that studies have shown it may help athletes boost their VO2 max, increase the time it took for them to reach exhaustion and improved their maximal workload.
Basically that means that taurine can help you train harder for longer. The best part? All those benefits were shown with just 7 days of use!
For years I’ve used taurine due to its ability to volumize a muscle cell. That means that taurine improves the hydration of muscle cell and helps to drive nutrients like amino acids, creatine and carnitine into working muscle. Due to this mechanism, taurine can boost muscle protein synthesis and increase recovery.
Additional research studies on muscle performance show that after 14 days of use, taurine may increase strength levels, reduce muscle soreness and lower oxidative stress and inflammation.
4: L:Citrulline Malate
Citrulline is an amino acid that is a result of the body’s natural conversion of the amino acid arginine into nitric oxide.Studies have actually shown that citrulline increases the amount of arginine in the blood more so than taking arginine directly. This volume of arginine in the blood increases muscle pumps which is a key trigger of muscle growth.
While that sounds great, citrulline’s biggest benefit may be its ability to help you train longer, get less sore and recover faster. Citrulline works to clear ammonia out of the body. Due to intense training, the blood pH levels drop and the training muscle becomes more acidic which leads to muscle fatigue. A 2010 study found that subjects undergoing resistance training who took citrulline malate were able to perform 50 percent more repetitions once they hit fatigue.
A second study, this time in professional cyclists, found that the cyclists who took citrulline had reduced and delayed immune system reactions to training. This indicts that citrulline not only helps muscle recovery but delays immune system suppression.
Glutamine, another amino acid, plays an interesting role in BCAA utilization. Studies show that glutamine can help to decrease leucine oxidation, essentially slowing down the speed at which your body runs through leucine. Glutamine itself plays a central role in muscle protein synthesis but The Physique Formula BCAA’s have added glutatamine to help leucine stay around in the body for longer so the BCAA’s can exert all of their wonderful benefits.
Here’s the good news, you don’t have purchase all 5 supplements separately.
The Physique Formula 100% All Natural Artificial Sweetener Free Branched Chain Amino Acid supplement contains the research proven dosages of all FIVE of the supplements mentioned above. This cutting edge formula delivers the high quality nutrients proven to enhance performance. Click here to buy now with our secure checkout and experience our fast shipping.