Fitness enthusiasts, bodybuilders and athletes looking for ways to achieve new fitness goals and enhance the intensity of their exercises may benefit from supplements for workouts. In fact, with the use of a supplement, workout can be enhanced. Here is a guide that will help you find the right supplements to improve your workout performance in the best possible way.
When you are gearing up for your exercise session, you will need a supplement that contains carbohydrates as well as caffeine (in moderate amounts). These natural supplements help in delaying fatigue along with helping you maintain strength through your exercise regime.
Immediately after you are done with your training session, you will need branched-chain amino acids (BCAA) or tart cherry to help repair your muscle tissue and avoid soreness. Below are essential ingredients that should be present in your supplement
1 – Caffeine
This pre-workout supplement ingredient is beneficial in ensuring longer training sessions. According to a recent study it has been found that consuming caffeine in moderate amount one hour before training sessions can help your improve your endurance levels. Nevertheless, it is important that you check the dosage of the caffeine in your supplement. This is because consuming caffeine in excess amount can make you feel nauseated, jittery or even nervous.
Generally, you want to use trial-and-error to figure out what amount of caffeine works best for you. If you are sensitive to caffeine you might not feel good after consuming it; and as a result you may want to avoid caffeine altogether.
Daily lntake: You can find out your caffeine limit by consuming coffee from any popular coffee shop. According to the FDA, people consume on average 200 mg of coffee every day. As a rule no one should consume over 600 mg in one day.
2 – Carbohydrates
This ingredient is needed in both your post-training and pre-training supplements. Carbohydrates play a key role in preparing for exercise sessions, especially when you are required to train for over an hour. Carbohydrates get stored in your body in the form of glycogen and help in refueling the muscles. Glycogen depletion can result in fatigue, and carbohydrates prevent you from experiencing tiredness or fatigue.
However, that does not mean that you should dig into a plate full of pasta, especially before your exercise session. Instead, you should try to fuel your body with a sports drink or supplement with high carbohydrate content. Carbohydrates happen to be the easiest and fastest ways to energize your muscles, especially if you are planning to work at high intensity.
The importance of carbohydrates continues even after you have completed your training, because they restore your body’s glycogen level and keep you from feeling lethargic or tired. Carbohydrates also help your body replenish and prevent workout injury.
Daily Intake: For an individual engaging in high intensity or heavy training session on a regular basis, it is important to take in at least 3.2- 4.5 g (per pound of your body’s weight) of carbohydrates. You can consult your nutritionist to find out how much you should consume before and after your training session.
2 – Tart Cherry
You can take this post-training supplement in either powder or juice form. It is gaining popularity due to its effects that are similar to that of non-steroidal anti-inflammatory drugs (NSAIDs). Tart cherry can be used for relief from muscle damage or physical pain, and it also possesses anti-inflammatory properties. As such, it is the most appropriate ingredient for your post-training supplement if you need to recover from soreness and muscle damage.
Daily Intake– According to a study conducted in 2010 by Kuehl & colleagues, it was found that marathon participants who opted for 1one glass of juice of tart cherry recovered almost immediately. These participants not only regained their strength, but also went through less inflammation in comparison to other participants who were given placebo beverage to drink.
Before you decide to buy supplements to improve your workout routines, research various products and opt for those that are either FDA-certified, or are USP-verified. Only then can you ensure that the ingredients contained in your supplements are exactly as mentioned on the label. Finally, no matter what supplement you opt for, it is crucial for you to practice a healthy diet and proper sleep.
About the author: Chester Peterson is the founder of HeroMuscles.com, and the father of two children. He works out everyday and really wants to share with you his knowledge and experience. You can connect with Chester on Twitter