Supplements for Athletes: Boost Your Performance
As a lifetime fitness enthusiast, I want to share the benefits of supplements for athletes and how they can enhance your handstand or handstand push-up performance during your calisthenics workouts, Crossfit WODs, and Yoga sessions.
If you incorporate athletic supplements into your fitness routine and maintain a healthy diet, you’ll be able to perform your best before, during, and after your handstand push-up workouts. Let’s explore why you should consider using them and how they can help you reach your full potential.
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What are supplements for athletes?
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Supplements for athletes are power-packed allies that turbocharge your fitness journey, helping you achieve peak performance and surpass your limits. These performance-boosting supplements are specifically designed to supercharge your workouts, enhance recovery, and maximize your results. Athletic supplements come in various forms, including pills, powders, capsules, liquids, and gels. They contain a range of vitamins, minerals, herbs, amino acids, and other bioactive compounds that can benefit athletes in different ways. |
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Supplements for athletes are power-packed allies that turbocharge your fitness journey, helping you achieve peak performance and surpass your limits. These performance-boosting supplements are specifically designed to supercharge your workouts, enhance recovery, and maximize your results.
Athletic supplements come in various forms, including pills, powders, capsules, liquids, and gels. They contain a range of vitamins, minerals, herbs, amino acids, and other bioactive compounds that can benefit athletes in different ways.
Why should you consider using athletic supplements?
Imagine having a secret weapon in your fitness arsenal that propels you to new heights. That’s what supplements for athletes offer – an edge that takes your performance to the next level.
As an athlete, your body demands specific nutrients in precise amounts to fuel your physical endeavors and support optimal functioning. Supplements bridge the gap by delivering targeted nutrition that complements your training routine, ensuring you have the essential elements necessary for peak performance.
The American College of Sports Medicine, American Dietetic Association, and the Dietitians of Canada support the position that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. They recommend the appropriate selection of food and fluids, timing of intake (before, during, or after), and supplement choices for optimal health and exercise performance. [1]
They report,
“Athletes need to consume adequate energy during periods of high-intensity and/or long-duration training to maintain body weight and health and maximize training effects. Low energy intakes can result in loss of muscle mass; menstrual dysfunction; loss of or failure to gain bone density; an increased risk of fatigue, injury, and illness; and a prolonged recovery process.”
Athletic supplementation can help you to:
- Unleash Unstoppable Energy: Say goodbye to sluggish workouts and hello to boundless energy. Supplements can provide a surge of vitality, helping you power through your calisthenics, Crossfit, or yoga workouts with intensity and focus.
- Build Your Superhero Muscles: Unlock the potential of your hard work and dedication. Supplements, like protein powders, feed your muscles with the building blocks they need for rapid growth, enhanced strength, and efficient recovery.
- Protect and Strengthen Your Body: Shield your body against wear and tear. Certain supplements contain key nutrients that fortify your joints and bones, ensuring you stay agile and injury-free, even during rigorous workouts.
- Uncover Your Personal Best: Reach your fitness goals faster. Supplements provide targeted support for endurance, flexibility, and muscle definition, helping you break through plateaus and achieve new personal records.
Unleash the Power of Supplements in Your Workouts
Calisthenics and Handstand Push-up Workouts
Turn heads with your incredible strength and sculpted physique. Supplements tailored for calisthenics enthusiasts can:
- AMPLIFY YOUR STRENGTH AND EXPLOSIVE POWER.
- Creatine Monohydrate: Enhances muscular strength and power output, allowing you to perform explosive movements like plyometric handstand push-ups, pull-ups, or jumping with greater force.
- Our Top Pick: MuscleTech Cell-Tech Creatine + Carbs
- Beta-Alanine: Increases intramuscular carnosine levels, improving muscular endurance and delaying fatigue during high-intensity calisthenics exercises.
- Our Top Pick: Optimum Nutrition Beta-Alanine Powder
- L-Arginine: Supports nitric oxide production, promoting increased blood flow to the muscles for improved strength and performance.
- Our Top Pick: GAT Sport L-Arginine
- Creatine Monohydrate: Enhances muscular strength and power output, allowing you to perform explosive movements like plyometric handstand push-ups, pull-ups, or jumping with greater force.
- IGNITE MUSCLE GRWTH AND REPAIR TO SCULPT A LEAN PHYSIQUE.
- Whey Protein Isolate: Provides fast-absorbing and bioavailable protein to support muscle recovery and promote lean muscle growth after intense calisthenics workouts.
- Our Top Pick: Dymatize ISO100 Hydrolyzed Whey Protein Isolate
- Branched-Chain Amino Acids (BCAAs): Supports muscle protein synthesis and reduces muscle breakdown, aiding in muscle recovery and preserving lean mass.
- Our Top Pick: EVLUTION NUTRITION BCAA ENERGY AMINO ACIDS
- HMB (beta-hydroxy-beta-methylbutyrate): Enhances muscle protein synthesis, reducing muscle damage and promoting muscle growth during calisthenics training.
- Our Top Pick: Genius Muscle HMB Powder
- Whey Protein Isolate: Provides fast-absorbing and bioavailable protein to support muscle recovery and promote lean muscle growth after intense calisthenics workouts.
- FUEL YOUR BODY WITH ENERGY AND ENDURANCE FOR INTENSE BODYWEIGHT EXERCISES.
- Caffeine: Enhances energy levels, focus, and endurance during calisthenics workouts by stimulating the central nervous system.
- Our Top Pick: KAGED Mindset +Caffeine
- L-Carnitine: Facilitates the utilization of fat as a source of energy, helping to improve endurance during extended bodyweight exercises.
- Our Top Pick: Allmax Nutrition L-Carnitine
- Omega-3 fatty acids: Enhances strength and power output, allowing you to lift heavier weights and stimulate muscle growth.
- Our Top Pick: Sports Research Triple Strength Omega-3 Fish Oil
- Cordyceps: A natural adaptogenic mushroom that enhances oxygen utilization and energy production, supporting endurance and stamina.
- Our Top Pick: NOW Cordyceps
- Caffeine: Enhances energy levels, focus, and endurance during calisthenics workouts by stimulating the central nervous system.
Crossfit Workouts
Dominate the Crossfit arena and conquer every challenge in your path. Discover how supplements can:
- ENERGIZE YOUR PERFORMANCE WITH A PRE-WORKOUT BOOST.
- Pre-workout formulas: Contain a blend of ingredients like caffeine, beta-alanine, and citrulline malate, providing an energy boost, enhanced focus, and improved blood flow during Crossfit workouts.
- Our Top Pick: JYM Supplement Science Pre JYM Pre Workout Powder
- Beetroot powder: Rich in nitrates, which enhance nitric oxide production, leading to increased blood flow, oxygen delivery, and endurance during intense workouts.
- Our Top Pick: EVLUTION NUTRITION BeetMode Beet Powder
- Rhodiola rosea: An adaptogenic herb that supports mental and physical performance, reducing fatigue and enhancing focus and energy levels.
- Our Top Pick: NOW Rhodiola
- Pre-workout formulas: Contain a blend of ingredients like caffeine, beta-alanine, and citrulline malate, providing an energy boost, enhanced focus, and improved blood flow during Crossfit workouts.
- SPEED UP RECOVERY AND REDUCE MUSCLE SORENESS FOR QUICKER BOUNCE-BACK.
- BCAA Supplements: Aid in muscle recovery and reduce muscle soreness after Crossfit workouts by providing essential amino acids for protein synthesis.
- Our Top Pick: Bucked Up Racked BCAA
- Tart cherry extract: Contains antioxidants and anti-inflammatory compounds that help reduce exercise-induced muscle damage and promote faster recovery.
- Our Top Pick: RSP Nutrition TrueFit Plant
- Turmeric/Curcumin: A natural anti-inflammatory and antioxidant that can help reduce muscle soreness and support recovery from intense exercise.
- Our Top Pick: Swolverine Turmeric
- BCAA Supplements: Aid in muscle recovery and reduce muscle soreness after Crossfit workouts by providing essential amino acids for protein synthesis.
- OPTIMIZE YOUR STAMINA AND MENTAL FOCUS DURING DEMANDING WODs.
- L-Theanine: Promotes mental relaxation and focus, reducing anxiety and supporting concentration during Crossfit workouts.
- Our Top Pick: EVLUTION NUTRITION L-Theanine
- Omega-3 Fish Oil: Enhances cognitive function, reduces inflammation, and supports overall brain health, aiding in mental clarity and focus.
- Our Top Pick: Kaged OMEGA-3
- Ashwagandha: An adaptogenic herb that helps reduce stress and improve mental focus and stamina during high-intensity workouts.
- Our Top Pick: NutraBio Ashwagandha KSM-66
- L-Theanine: Promotes mental relaxation and focus, reducing anxiety and supporting concentration during Crossfit workouts.
Yoga or Hanstand Workouts
Find balance, flexibility, and inner peace through the transformative power of yoga. Supplements can support your practice by:
- ENHANCING MUSCLE RELAXATION AND REDUCING POST-YOGA SORENESS.
- Magnesium: Helps relax muscles, reduce muscle cramps, and support post-yoga muscle recovery.
- Our Top Pick: Doctor’s Best High Absorption Magnesium
- Citrulline Malate: Citrulline malate is a supplement that can enhance exercise performance by increasing nitric oxide production, improving blood flow, and delaying fatigue. It may also aid in post-workout recovery by reducing muscle soreness and promoting faster healing.
- Our Top Pick: Swolverine Citrulline Malate
- Melatonin: Melatonin plays a key role in maintaining a healthy sleep pattern. It helps to regulate the body’s internal clock and signals the brain when it’s time to sleep. Melatonin also exhibits antioxidant properties, helping to protect cells from oxidative stress and damage. It has been suggested to support immune function and contribute to overall well-being.
- Our Top Pick: EVLUTION NUTRITION Melatonin
- Magnesium: Helps relax muscles, reduce muscle cramps, and support post-yoga muscle recovery.
- NURTURING YOUR BONES AND JOINTS FOR STABILITY AND LONGEVITY.
- Collagen Peptides: Supports joint health and promotes the strength and flexibility of connective tissues in the body, including ligaments and tendons.
- Our Top Pick: Obvi Super Collagen Protein
- Glucosamine and Chondroitin: Provides building blocks for joint health, helping to reduce joint discomfort and support flexibility during yoga movements.
- Our Top Pick: NOW Glucosamine & Chondroitin ES
- Vitamin D and Calcium: Essential nutrients for bone health, promoting strong bones and reducing the risk of fractures.
- Our Top Pick: Herbaland Calcium & Vegan D3 Gummies
- Collagen Peptides: Supports joint health and promotes the strength and flexibility of connective tissues in the body, including ligaments and tendons.
- PROVIDING A CALM AND CENTERED MIND FOR A DEEPER MIN-BODY CONNECTION.
- L-Theanine: Promotes relaxation, focus, and a calm mental state, enhancing the meditative aspects of yoga practice.
- Our Top Pick: EVLUTION NUTRITION L-Theanine
- Alpha-Glycerylphosphorylcholine (alpha GPC): Alpha GPC is thought to increase the production and release of acetylcholine, a neurotransmitter involved in learning, memory, and attention. By promoting optimal acetylcholine levels in the brain, Alpha GPC may enhance memory formation, improve focus, and support cognitive processes.
- Our Top Pick: KAGED Mindset
- Lion’s Mane: Contains bioactive compounds, including hericenones and erinacines, which have been suggested to promote brain health and cognitive function. It may support memory, focus, and mental clarity, making it suitable for individuals looking to enhance their cognitive performance.
- Our Top Pick: PharmaFreak Mental Freak
- L-Theanine: Promotes relaxation, focus, and a calm mental state, enhancing the meditative aspects of yoga practice.
Unlock Your Athletic Potential Today
It’s time to seize your athletic destiny and experience the transformative power of supplements. Remember, your success is not just about dollars spent but the value gained. When you invest in high-quality supplements, you invest in your own greatness.
Harness the power of these performance-boosting allies and witness the extraordinary results they bring to your fitness journey.
Remember, you are on the path to greatness.
Embrace the power of supplements and unlock the athlete within!
- FULL HANDSTAND PUSH-UPS: Once you’ve mastered the above two exercises, you can work your way up to doing full handstand push-ups on the Bosu ball. This will require even more strength and stability, so be sure to progress gradually and use proper form.
Handstand Balance Trainers: Balance Boards & Pads
- BALANCE BOARDS can be a great tool for handstand training because they help improve your overall balance, stability, and body control. By practicing handstands on a balance board, you’ll be forced to engage more muscles to maintain your balance, which can translate into better handstand control and stability.
- Additionally, practicing handstands on a balance board can help develop your proprioception, or your body’s ability to sense its position and movement in space. This can be especially beneficial for handstand training, as it can help you develop a better sense of your body’s alignment and position while upside down.
- Overall, incorporating balance boards into your handstand training routine can be a fun and effective way to improve your balance, stability, and overall control while upside down.
- Using a Balance Board to train for handstand push-ups is a great way to challenge your balance and stability while also building strength in your upper body. Here are a few exercises you can do:
Handstand Balance Trainers: Balance Pods & Discs
- BALANCE PODS & DISCS. Balance pods and discs are small training tools that are designed to improve balance, stability, and coordination. They are made from a soft, yet durable material and are usually placed on the ground, creating an unstable surface to stand on or place your hands on. Using them can be a fun and challenging way to enhance your handstand pushup training.
- One way to use balance pods or discs for handstand pushup training is to place your hands on them while in a pike position (feet on the ground or on an elevated surface like in the video above). This will add an extra level of instability to the exercise, forcing your core muscles to work even harder to maintain stability.
- Another way to use the pods or discs is to stand on them while performing shoulder presses, which will engage your core muscles and improve your overall balance.
- The discs also allow for a greater range of motion in certain exercises, which can help target different muscles and increase the effectiveness of your workout.
- Additionally, the discs are portable due to their small size, and can be used almost anywhere, which makes them a convenient and versatile tool for handstand pushup training when you travel.
- Using Balance Pods or Discs to train for handstand push-ups is a great way to challenge your balance and stability while also building strength in your upper body. Here are a few exercises you can do:
Supplements for Athletes: Unleash Your Performance Potential
As a lifetime fitness enthusiast, I want to share the benefits of supplements for athletes and how they can enhance your handstand or handstand push-up performance during your calisthenics workouts, Crossfit WODs, and Yoga sessions.
The American College of Sports Medicine, American Dietetic Association, and the Dietitians of Canada support the position that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. They recommend the appropriate selection of food and fluids, timing of intake (before, during, or after), and supplement choices for optimal health and exercise performance. [1]
They report, “Athletes need to consume adequate energy during periods of high-intensity and/or long-duration training to maintain body weight and health and maximize training effects. Low energy intakes can result in loss of muscle mass; menstrual dysfunction; loss of or failure to gain bone density; an increased risk of fatigue, injury, and illness; and a prolonged recovery process.”
Basically, incorporating supplements into your fitness routine can provide valuable support in achieving your handstand or handstand push-up goals. Let’s explore why you should consider using them and how they can help you reach your full potential.
CATEGORY
SUPPLEMENT CATEGORY
NOW INTRODUCING
Enhanced Energy and Endurance
Enhanced Energy and Endurance
One of the key benefits of supplements for athletes is enhanced energy and endurance. They can provide you with the necessary boost to tackle challenging workouts with greater intensity and focus. Pre-workout supplements, like this pre-workout guide, are designed to increase energy levels and help you power through intense training sessions. By incorporating these supplements into your routine, you can push through plateaus, combat fatigue, and perform at your best during your handstand or handstand push-up training, calisthenics workouts, Crossfit WODs, and Yoga sessions
These supplements for athletes are commonly found in the form of:
| CATEGORY | EXAMPLE |
| Pre-workout Powders | BSN N.O.-Xplode Pre-workout |
| Meal Replacement Powders | Kaged Clean Meal |
| Protein Powders | Dymatize ISO100 Hydrolyzed Whey Protein Isolate |
| Energy Drinks | Bucked Up Energy Drink |
| Liquid Shots | RSP Nutrition Immunity + Hydration Shots, Rapid Infusion. On-The-Go, 12 Pack |
| Protein Drinks | Optimum Nutrition Gold Standard 100% Whey Protein Drink |
| Energy Bars | Berg Bites Berg Bar |
| Pill Form | Animal Pak Multivitamin |
Enhanced Energy and Endurance
They can be taken before, during, or after physical activity depending on the type of supplement and goals of the individual consuming them. Many of these products contain multiple ingredients in varied combinations and amounts.
The FDA requires manufacturers to list all of a product’s ingredients on the Supplement Facts panel of a dietary supplement product label, along with the amount of each by weight, except when the ingredients are part of a “proprietary blend” (or a “formula”, “complex”, “matrix”, or “proprietary formulation”).
Companies do this in an attempt to maintain a level of confidentiality with product formulations of their branded products. [2] The FDA only requires the Total Weight of the ingredients included in the ‘proprietary blend’ to be listed, but the individual amounts, of each ingredient themselves, do not need to be disclosed. [3] Common ingredients usually found in performance supplements include, but are not limited to creatine, beta-alanine, caffeine, protein, amino acids, vitamins. [4, 5, 6, 7]
References
They can be taken before, during, or after physical activity depending on the type of supplement and goals of the individual consuming them. Many of these products contain multiple ingredients in varied combinations and amounts.
The FDA requires manufacturers to list all of a product’s ingredients on the Supplement Facts panel of a dietary supplement product label, along with the amount of each by weight, except when the ingredients are part of a “proprietary blend” (or a “formula”, “complex”, “matrix”, or “proprietary formulation”).
Companies do this in an attempt to maintain a level of confidentiality with product formulations of their branded products. [2] The FDA only requires the Total Weight of the ingredients included in the ‘proprietary blend’ to be listed, but the individual amounts, of each ingredient themselves, do not need to be disclosed. [3] Common ingredients usually found in performance supplements include, but are not limited to creatine, beta-alanine, caffeine, protein, amino acids, vitamins. [4, 5, 6, 7]
References
- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: “Nutrition and Athletic Performance.” Journal of the American Dietetic Association, Volume 109, Issue 3, 509 – 527. doi: 10.1016/j.jada.2009.01.005.[.Return.]
- Eudy A.E., Gordon L.L., Hockaday B.C., Lee D.A., Lee V., Luu D., Martinez C.A., Ambrose P.J. “Efficacy and safety of ingredients found in preworkout supplements.” Am. J. Health-Syst. Pharm. 2013;70:577–588. doi: 10.2146/ajhp120118.[.Return.]
- U.S. Food and Drug Administration . “Dietary Supplement Labeling Guide: Chapter IV. Nutrition Labeling.“ U.S. Food and Drug Administration; Silver Spring, MD, USA: 2015.[.Return.]
- Kreider, Richard B et al. “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition vol. 14 18. 13 Jun. 2017, doi:10.1186/s12970-017-0173-z.[.Return.]
- Trexler, Eric T et al. “International society of sports nutrition position stand: Beta-Alanine.” Journal of the International Society of Sports Nutrition vol. 12 30. 15 Jul. 2015, doi:10.1186/s12970-015-0090-y.[.Return.]
- Jagim, Andrew R et al. “Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements.” Nutrients vol. 11,2 254. 24 Jan. 2019, doi:10.3390/nu11020254.[.Return.]
- Maughan, Ronald J et al. “IOC consensus statement: dietary supplements and the high-performance athlete.” British journal of sports medicine vol. 52,7 (2018): 439-455. doi:10.1136/bjsports-2018-099027.[.Return.]
PRE-WORKOUT SUPPLEMENTS
The main purpose of a Pre-Workout Supplement is to give you the energy, endurance, and focus to perform exercises that can help you reach your fitness goals. They are not meant to directly build muscle or improve your physique, but rather give you the energy and focus to crush your workouts. They do this by helping to reduce fatigue and increase alertness during high-intensity exercise.
Every company’s brand of pre-workout that they offer will have different ingredients in different doses. Each product is formulated to provide different effects for different types of athletes or fitness goals. The one that is ‘right for you’ should contain the ingredients that will help optimize your workout based off of your fitness goals.
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Consumption of a pre-workout mix in combination with periodized resistance training is an effective method of improving body composition. [2, 3] Some commonly found ingredients in Pre-Workouts include (but are not limited to): caffeine, branched chain amino acids (BCAAs) and amino-containing compounds, nitric oxide agents, creatine, and beta-alanine. [1]
Caffeine is a central nervous system stimulant. Caffeine by itself (5 mg/kg Body Weight) or coffee (5 mg/kg BW) consumed 1 hour prior to exercise can improve endurance exercise performance [4] and may improve anaerobic power performance. [5] Caffeine supplementation may allow you to exercise longer and train harder, which then leads to more calories potentially being burned during your session.
- Branched Chain Amino Acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. Dietary BCAA supplements are commonly taken in order to increase muscle growth, enhance exercise performance, help with weight loss and reduce fatigue after exercise. [6] Consume at least 5 g (0.077 to 0.087 g/kg) of BCAAs, before and after each workout, to maximize muscle function. [7]
- Nitric Oxide (NO) is involved in many cell processes, including the widening of the blood vessels, also known as vasodilation. Wider blood vessels help increase the delivery of nutrients and oxygen to working muscles during exercise, thus enhancing exercise performance. Arginine supplementation has been shown to increase NO levels. [8] Beetroot juice may also serve as a precursor of nitric oxide (NO) since it contains high levels of N03, which then is broken down into NO2 and finally into NO. [9, 10]
- Creatine serves to increase high-intensity exercise capacity and lean body mass during training.
The gains in muscle mass appear to be a result of an improved ability to perform high intensity exercise enabling an athlete to train harder and thereby promote greater training adaptations and muscle hypertrophy. [11, 12]
- Beta-Alanine, a non-essential amino acid, is part of what forms Carnosine is comprised of the amino acids, histidine and beta-alanine that naturally occur in large amounts in skeletal muscles. Carnosine is believed to be one of the primary ‘muscle-buffering’ substances available in skeletal muscle. Muscle buffering is the ability of muscles to neutralize the acid that accumulates in them during high-intensity exercise, thus delaying the onset of fatigue. Studies have shown that beta-alanine supplementation can increase the number of repetitions one can do; training volume [13] and increase lean body mass. [14] Another study showed that adding beta-alanine to creatine improves performance over creatine alone. [15]
MY ROUTINE:
I’ll drink my pre-workout mix ~30 minutes before hitting the gym or working out at home. I either take it on an empty stomach or at least 1hr after eating a meal. This is usually what works the best for me. It may or may not be the same for you, however, so it’s often recommended to test out different consumption times to see how your body reacts to it.
References
- Harty, Patrick S et al. “Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review.” Journal of the International Society of Sports Nutrition vol. 15,1 41. 8 Aug. 2018, doi:10.1186/s12970-018-0247-6..[.Return.]
- Jagim, Andrew R et al. “The acute effects of multi-ingredient pre-workout ingestion on strength performance, lower body power, and anaerobic capacity.” Journal of the International Society of Sports Nutrition vol. 13 11. 8 Mar. 2016, doi:10.1186/s12970-016-0122-2..[.Return.]
- Ormsbee, Michael J et al. “The effects of pre- and post-exercise consumption of multi-ingredient performance supplements on cardiovascular health and body fat in trained men after six weeks of resistance training: a stratified, randomized, double-blind study.” Nutrition & Metabolism vol. 10,1 39. 16 May. 2013, doi:10.1186/1743-7075-10-39.[.Return.]
- Hodgson, Adrian B et al. “The metabolic and performance effects of caffeine compared to coffee during endurance exercise.” PloS one vol. 8,4 (2013): e59561. doi:10.1371/journal.pone.0059561.[.Return.]
- Martinez, Nic et al. “The effect of acute pre-workout supplementation on power and strength performance.” Journal of the International Society of Sports Nutrition vol. 13 29. 16 Jul. 2016, doi:10.1186/s12970-016-0138-7.[.Return.]
- Reidy, Paul T, and Blake B Rasmussen. “Role of Ingested Amino Acids and Protein in the Promotion of Resistance Exercise-Induced Muscle Protein Anabolism.” The Journal of nutrition vol. 146,2 (2016): 155-83. doi:10.3945/jn.114.203208.[.Return.]
- Shimomura Y, Yamamoto Y, Bajotto G, Sato J, Murakami T, Shimomura N, Kobayashi H, Mawatari K. “Nutraceutical effects of branched-chain amino acids on skeletal muscle.” The Journal of Nutrition. 2006;136:529S–32S. doi: 10.1093/jn/136.2.529s.[.Return.]
- Lundberg JO, Weitzberg E. “NO-synthase independent NO generation in mammals.” Biochemical and Biophysical Response Communications. 2010;396:39–45. doi: 10.1016/j.bbrc.2010.02.136.[.Return.]
- Jones AM. “Influence of dietary nitrate on the physiological determinants of exercise performance: a critical review.” Applied Physiology Nutrition and Metabolism. 2014;39:1019–1028. doi: 10.1139/apnm-2014-0036.[.Return.]
- Domínguez, Raúl et al. “Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts.” Journal of the International Society of Sports Nutrition vol. 15 2. 5 Jan. 2018, doi:10.1186/s12970-017-0204-9.[.Return.]
- Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ. “Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training.” Medicine & Science in Sports & Exercise. 1999;31(8):1147–1156. doi: 10.1097/00005768-199908000-00011..[.Return.]
- Willoughby DS, Rosene J. “Effects of oral creatine and resistance training on myosin heavy chain expression.” Medicine & Science in Sports & Exercise. 2001;33(10):1674–1681. doi: 10.1097/00005768-200110000-00010.[.Return.]
- Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA. “Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players.” Nutrition Research. 2008;28(1):31–35. doi: 10.1016/j.nutres.2007.11.004.[.Return.]
- Smith, Abbie E et al. “Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial.” Journal of the International Society of Sports Nutrition vol. 6 5. 11 Feb. 2009, doi:10.1186/1550-2783-6-5.[.Return.]
- Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. “Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.” International Journal of Sport Nutrition and Exercise Metabolism. 2006;16(4):430–446. doi: 10.1123/ijsnem.16.4.430.[.Return.]
These are Affiliate Links.
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I am not paid by the companies to promote their brands shown above. They are simply what I have tried in the past, or currently use and what I feel are the most effective pre-workouts. You are more than welcome to give them a try or you can always try something different. After all, what works the best for me may not work the best for you.
If you do happen to purchase an item from Bodybuilding.com, I do receive a small commission based off of what you purchase. This in turn allows me to have more time to keep creating the workouts for you guys & girls, which then saves you money from having to purchase fitness programs, classes, etc. Cheers!
FAT BURNER SUPPLEMENTS
Fat Burners are supplements that can help support fat loss by enhancing your metabolism, helping maintain a healthy appetite, and minimizing your cravings. Some are also designed to optimize workout potential by increasing energy and focus. Some common ingredients found in fat burners include: Yohimbine, Caffeine, Synephrine, Green Tea Extract and Capsaicin.
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- Yohimbine acts as an antagonist and has been shown to increase lipolysis (the breakdown of fats), increase in blood free fatty acid levels (increasing the amount of fat that gets released from your fat cells), and helps improve blood flow (which leads to the transport of fatty acids to peripheral tissues to undergo oxidation; converting fat into energy for use).[1] You’ll need to take ~5-20mg of yohimbine per dose. It should be consumed 30-60 minutes prior to your workout.
- Caffeine (5 mg/kg Body Weight) and coffee (5 mg/kg BW) consumed 1 h prior to exercise can improve endurance exercise performance. [2]. Caffeine supplementation will allow you to exercise longer and train harder, which then leads to more calories potentially being burned during your session. Take one dosage 30-60 minutes prior to your workout.
- Synephrine is one of the active ingredients in the bitter orange plant (Citrus aurantium). Synephrine boosts metabolic rate (the number of calories you burn).[3] You’ll need to take ~5-20mg of synephrine per dose. It should be consumed 30-60 minutes prior to your workout.
Green Tea aids fat loss by boosting the number of calories you burn each day. The active ingredients responsible for the fat-burning effect are known as catechins (the main one being known as epigallocatechin gallate or EGCG). You’ll want to take ~270-690mg/day of green tea extract standardized for EGCG. Take 30-60 minutes prior to your workout. [4]
- Capsaicin is a phenolic compound found in cayenne peppers and is responsible for their characteristic taste and pungency. The recommended daily dose stated on most labels of commercially available capsules is 1350–4000 mg of capsicum with 0.25% capsaicin. This range of dose has been shown to increase energy expenditure, fat oxidation, thermogenesis, and decrease appetite in humans.[5, 6]
References
- Bloomer, Richard J et al. “Dietary supplement increases plasma norepinephrine, lipolysis, and metabolic rate in resistance trained men.” Journal of the International Society of Sports Nutrition vol. 6 4. 28 Jan. 2009, doi:10.1186/1550-2783-6-4.[.Return.]
- Hodgson, Adrian B et al. “The metabolic and performance effects of caffeine compared to coffee during endurance exercise.” PloS one vol. 8,4 (2013): e59561. doi:10.1371/journal.pone.0059561.[.Return.]
- Gutiérrez-Hellín, Jorge, and Juan Del Coso. “Acute p-synephrine ingestion increases fat oxidation rate during exercise.” British journal of clinical pharmacology vol. 82,2 (2016): 362-8. doi:10.1111/bcp.12952.[.Return.]
- Nagao T., Hase T., Tokimitsu I. “A green tea extract high in catechins reduces body fat and cardiovascular risks in humans.” Obesity. 2007;15:1473–1483. doi: 10.1038/oby.2007.176.[.Return.]
- Ludy, Mary-Jon et al. “The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans.” Chemical senses vol. 37,2 (2012): 103-21. doi:10.1093/chemse/bjr100.[.Return.]
- Fattori, Victor et al. “Capsaicin: Current Understanding of Its Mechanisms and Therapy of Pain and Other Pre-Clinical and Clinical Uses.” Molecules (Basel, Switzerland) vol. 21,7 844. 28 Jun. 2016, doi:10.3390/molecules21070844.[.Return.]
These are Affiliate Links.
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I am not paid by the companies to promote their brands shown above. They are simply what I have tried in the past, or currently use and what I feel are the most effective pre-workouts. You are more than welcome to give them a try or you can always try something different. After all, what works the best for me may not work the best for you.
If you do happen to purchase an item from Bodybuilding.com, I do receive a small commission based off of what you purchase. This in turn allows me to have more time to keep creating the workouts for you guys & girls, which then saves you money from having to purchase fitness programs, classes, etc.
CREATINE SUPPLEMENTS
Creatine is an organic compound found in our muscles and is available in the diet through consumption of beef, pork, and fish. A pound of fresh beef contains ~5 grams (g) of creatine, while 1 pound of red meat contains ~2 g. A pound of salmon and tuna contain ~4.5 g of creatine.
Creatine is also made by the body and can be obtained through supplementation. Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during short-duration, maximal-intensity resistance training. [1]
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The quickest method of increasing muscle creatine stores may be to consume ~0.3 g/kg/day of creatine monohydrate for 5–7-days followed by 3–5 g/day thereafter to maintain elevated stores. [2] This process is also known as the “loading phase” for creatine. 
In addition to the physical benefits of creatine supplementation, studies have also found evidence that short-term memory and intelligence/reasoning may be improved by oral creatine administration. [3, 4] Results showed that oral creatine supplementation caused a statistically significant increase in the concentration of creatine across brain region. Team sports, individual activities, or sports that consist of high intensity, intermittent exercise such as football, soccer, tennis, basketball, lacrosse, field hockey and rugby can all benefit from creatine use. [5] Other groups who can possibly benefit from creatine supplementation are vegans, vegetarians, or any individual with food restrictions (Ex.: fighters, wrestlers, etc.). They are much more likely to have lower total creatine levels within their bodies. [6]
- Butts, Jessica et al. “Creatine Use in Sports.” Sports health vol. 10,1 (2018): 31-34. doi:10.1177/1941738117737248[.Return.]
- Kreider, Richard B et al. “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition vol. 14 18. 13 Jun. 2017, doi:10.1186/s12970-017-0173-z[.Return.]
- Avgerinos, Konstantinos I et al. “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials.” Experimental gerontology vol. 108 (2018): 166-173. doi:10.1016/j.exger.2018.04.013[.Return.]
- Rae, Caroline et al. “Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial.” Proceedings. Biological sciences vol. 270,1529 (2003): 2147-50. doi:10.1098/rspb.2003.2492[.Return.]
- Kreider RB. “Effects of creatine supplementation on performance and training adaptations.” Mollecular and Cellular Biochemistry. 2003;244(1–2):89–94. doi: 10.1023/A:1022465203458.[.Return.]
- Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. “Effect of creatine and weight training on muscle creatine and performance in vegetarians.” Med Sci Sports Exerc. 2003;35(11):1946–1955. doi: 10.1249/01.MSS.0000093614.17517.79.[.Return.]
These are Affiliate Links.
| + | — |
I am not paid by the companies to promote their brands shown above. They are simply what I have tried in the past, or currently use and what I feel are the most effective pre-workouts. You are more than welcome to give them a try or you can always try something different. After all, what works the best for me may not work the best for you.
If you do happen to purchase an item from Bodybuilding.com, I do receive a small commission based off of what you purchase. This in turn allows me to have more time to keep creating the workouts for you guys & girls, which then saves you money from having to purchase fitness programs, classes, etc.
PROTEIN SUPPLEMENTS
Nutrients are the are the building blocks your body needs everyday for growth or the maintenance of life. Therefore, it’s logical to assume that shortages (not eating enough) and excesses (overeating) have a major impact on your body’s homeostasis which then impact your general health or performance in activities.
There are 2 main types of nutrients: Macronutrients and Micronutrients. Macronutrients (usually considered to be just proteins, carbohydrates, and fats) are what your body needs in large amounts whereas micronutrients (often referred to as vitamins and minerals) are what your body needs in smaller amounts. Each are vital to your development, disease prevention, and well-being.
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Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. You can obtain protein in your diet by eating fish, poultry, red meats, dairy products such as cottage cheese, yogurt (especially Greek yogurt) and milk.
Another source to consider are protein supplements.
They are one of the most widely used and scientifically studied classes of supplements in the marketplace (usually whey, casein, plant, beef, or egg proteins). Studies have found that an increase in dietary protein effects muscle and strength in a positive manner during resistance training. [1, 2, 3] Typically, you’ll want to consume about 20 g of whey protein every 3 hours following a workout. This feeding schedule promotes enhanced rates of muscle protein synthesis.[4] Consuming dietary protein supplements can:
- Stimulate a positive net protein balance. [5]
- Net protein balance is defined as the difference between skeletal muscle protein synthesis and breakdown, therefore a ‘positive’ balance means muscle growth and a ‘negative’ balance means muscle breakdown/loss.
- Produce an anabolic hormonal response. [6]
- This means it will increase some of the key anabolic hormones in your body (Ex. human growth hormone, insulin-like growth factor-1, insulin, testosterone, etc.).
- Increases post-exercise protein synthesis as well as net muscle protein during recovery. [7]
- This means that your muscle repair and growth are increased after your workout and even while you’re recovering days later.
- Increase your fat free mass and strength (if combined with creatine). [8]
References
- Candow DG, Burke NC, Smith-Palmer T, Burke DG. “Effect of whey and soy protein supplementation combined with resistance training in young adults.” International Journal of Sports Nutrition and Exercise Metabolism. 2006;16:233–244.[.Return.]
- Cribb PJ, Williams AD, Stathis CG, Carey MF, Hayes A. “Effects of whey isolate, creatine, and resistance training on muscle hypertrophy.” Medicine & Science in Sports & Exercise. 2007;39:298–307. doi: 10.1249/01.mss.0000247002.32589.ef.[.Return.]
- Hoffman, Jay R et al. “Effects of protein supplementation on muscular performance and resting hormonal changes in college football players.” Journal of Sports Science & Medicine vol. 6,1 85-92. 1 Mar. 2007[.Return.]
- Areta, José L et al. “Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.” The Journal of Physiology vol. 591,9 (2013): 2319-31. doi:10.1113/jphysiol.2012.244897[.Return.]
- Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. “Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.” American Journal of Physiology and Endocrinology Metabolism. 2001;281:E197–206. doi: 10.1152/ajpendo.2001.281.2.e197[.Return.]
- Esmarck, B et al. “Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans.” The Journal of physiology vol. 535,Pt 1 (2001): 301-11. doi:10.1111/j.1469-7793.2001.00301.x[.Return.]
- Cribb PJ, Hayes A. “Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy.” Medicine & Science in Sports & Exercise. 2006;38:1918–25. doi: 10.1249/01.mss.0000233790.08788.3e.[.Return.]
- Burke DG, Chilibeck PD, Davison KS, Candow DC, Farthing J, Smith-Palmer T. “The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength.” International Journal of Sport Nutrition and Exercise Metabolism. 2001;11:349–64. doi: 10.1123/ijsnem.11.3.349.[.Return.]
These are Affiliate Links.
| + | — |
I am not paid by the companies to promote their brands shown above. They are simply what I have tried in the past, or currently use and what I feel are the most effective pre-workouts. You are more than welcome to give them a try or you can always try something different. After all, what works the best for me may not work the best for you.
If you do happen to purchase an item from Bodybuilding.com, I do receive a small commission based off of what you purchase. This in turn allows me to have more time to keep creating the workouts for you guys & girls, which then saves you money from having to purchase fitness programs, classes, etc.
POST-WORKOUT SUPPLEMENTS
Many studies have determined that Post-Workout Supplementation is vital to recovery and training adaptations. [5, 6, 7] When you workout and apply a load of stress to the muscles, you actually create little tears in your muscle fibers.
After finishing your workout, your body works to repair/replace these damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands (muscle growth). In order for your body to be able to perform these tasks, you need to provide it with the right nutrients and within the right time frame.
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Consuming protein immediately post-exercise has been shown to increase lean body mass and create an overall anabolic environment when combined with resistance training. [1, 2] Consuming whey protein, instead of carbohydrates, will help you to maximize fat loss (especially from the abdominal area) without compromising increases in muscle hypertrophy. [3]
A solid ready-to-drink shake or meal replacement formula will fulfill your body’s post-workout needs. Instead of you taking the time to eat a meal, and your body having to break down that meal, you can simply mix up your shake and drink after your workout. 
One study found that the ingestion of a carbohydrate & protein (beef or whey) post-workout beverage may support some possible adaptations induced by resistance training.[4] Another study found that the combined ingestion of whey proteins, BCAA (branched chain amino acids), or creatine is more effective in increasing post-exercise muscle protein synthesis than just protein by itself. [8]
References
- Outlaw, Jordan J et al. “Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals.” SpringerPlus vol. 3 369. 21 Jul. 2014, doi:10.1186/2193-1801-3-369.[.Return.]
- Cintineo, Harry P et al. “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training.” Frontiers in nutrition vol. 5 83. 11 Sep. 2018, doi:10.3389/fnut.2018.00083.[.Return.]
- Hulmi, Juha J et al. “The effects of whey protein with or without carbohydrates on resistance training adaptations.” Journal of the International Society of Sports Nutrition vol. 12 48. 16 Dec. 2015, doi:10.1186/s12970-015-0109-4.[.Return.]
- Naclerio, Fernando et al. “Effects of protein-carbohydrate supplementation on immunity and resistance training outcomes: a double-blind, randomized, controlled clinical trial.” European Journal of Applied Physiology vol. 117,2 (2017): 267-277. doi:10.1007/s00421-016-3520-x.[.Return.]
- Kerksick, Chad M et al. “ISSN exercise & sports nutrition review update: research & recommendations.” Journal of the International Society of Sports Nutrition vol. 15,1 38. 1 Aug. 2018, doi:10.1186/s12970-018-0242-y.[.Return.]
- Willoughby DS, Stout JR, Wilborn CD. “Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength.” Amino Acids. 2007;32(4):467–477. doi: 10.1007/s00726-006-0398-7.[.Return.]
- Cribb PJ, Hayes A. “Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy.” Med Sci Sports Exerc. 2006;38(11):1918–1925. doi: 10.1249/01.mss.0000233790.08788.3e.[.Return.]
- Koopman R, Wagenmakers AJ, Manders RJ, Zorenc AH, Senden JM, Gorselink M, Keizer HA, van Loon LJ. “Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects.” American Journal of Physiology Endocrinology and Metabolism. 2005;288:E645–53. doi: 10.1152/ajpendo.00413.2004.[.Return.]
These are Affiliate Links.
| + | — |
I am not paid by the companies to promote their brands shown above. They are simply what I have tried in the past, or currently use and what I feel are the most effective pre-workouts. You are more than welcome to give them a try or you can always try something different. After all, what works the best for me may not work the best for you.
If you do happen to purchase an item from Bodybuilding.com, I do receive a small commission based off of what you purchase. This in turn allows me to have more time to keep creating the workouts for you guys & girls, which then saves you money from having to purchase fitness programs, classes, etc.
Things To Consider
As with trying anything new for the first time, always evaluate and research the validity and scientific merit of claims made by companies when you consider taking a performance-enhancing supplement.
- Only consider using the supplements if the facts support their claims about them as legal, safe, and effective.
- Write down the Pros and Cons to determine if the gains outweigh the risks associated with that particular brand of product. You don’t want to risk your health if you find that a certain brand has not been honest in reporting what’s in their product. This misreporting could also lead to you taking the risk of inadvertent doping (of a banned substance) resulting in disqualification, suspension, expulsion or expensive fines if you are an athlete in a regulated sport or competition.
- Request copies of any 3rd-party testing (of the supplement) to investigate whether the dietary supplement you are considering contains substances banned by the International Olympic Committee or other athletic governing bodies
(Ex. Collegiate sport associations such as the NCAA; or professional sport associations such as NFL, NBA, MLB, NHL, etc.). - If you do decide upon adding a particular supplement to your diet, test them out thoroughly in training scenarios that mimic the competition setting as closely as possible, before using them in the actual competition / game / tournament. It’s better to know how your body will react to it when it comes to game time versus being in a controlled atmosphere such as a gym or practice field.
- Expert Tip:
- Try to get a free sample from the retailer; occasionally these online supplement companies or in-person stores offer free samples to their guests (you simply have to ask).
- Check if the company sells a smaller version of the product you’re interested in. This way, you won’t get stuck with an enormous amount of leftover product if it doesn’t seem to work for you. I will say however, that some of my friends benefited greatly as I ended up giving them all the supplements that didn’t work out for me…my wallet however, did not. You live and you learn afterall!