Want to level up your workouts?
Pre-workout supplements can help you get the most out of your time in the gym.
Keep reading to see what supplements you should take before you hit the gym π§΅π
Pre-workout supplements can help you get the most out of your time in the gym.
Keep reading to see what supplements you should take before you hit the gym π§΅π
Everyone wants to get more out of their workouts.
Supplements can help improve power output in the gym, allowing you to gain strength & muscle more quickly.
Of course, you still need proper nutrition & calorie intake alongside supplementation.
Supplements can help improve power output in the gym, allowing you to gain strength & muscle more quickly.
Of course, you still need proper nutrition & calorie intake alongside supplementation.
Meanwhile, muscle mass gets harder to maintain with age & pre-workout supplements can help maintain muscle health & cellular energy. Many of these supplements also have other perks like promoting immunity, stress response & brain health.
The problem with most pre-workout supplements on the market is that they are often filled with unwanted fillers, flavors, sugars or other unwanted ingredients like caffeine.
Letβs look at how you can make your own pre-workout supplement to maximize muscle growth & energy output.
Letβs look at how you can make your own pre-workout supplement to maximize muscle growth & energy output.
Our pre-workout stack includes:
Creatine
Beta-alanine
Citrulline malate
Betaine
D-ribose
Taurine
Electrolytes
Letβs dig in πππ
Creatine
Beta-alanine
Citrulline malate
Betaine
D-ribose
Taurine
Electrolytes
Letβs dig in πππ
1. CREATINE β 5g
Creatine is one of the most researched & efficacious supplements to improve gym performance.
The limiting factor in the gym is fatigue & creatine helps create energy & limit muscle fatigue.
Creatine is one of the most researched & efficacious supplements to improve gym performance.
The limiting factor in the gym is fatigue & creatine helps create energy & limit muscle fatigue.
Your muscles use ATP for energy. Creatine facilitates ATP production, which gives your muscles more energy, which allows you to push harder in the gym & build more muscle.
Creatine also increases the nuclei in muscle fibers & IGF-1, both of which increase muscle growth.
Creatine also increases the nuclei in muscle fibers & IGF-1, both of which increase muscle growth.
2. BETA-ALANINE β 1-2g
Beta-alanine is an amino acid that reduces exercise-induced fatigue, improves anaerobic exercise capacity & can accelerate muscle growth.
Beta-alanine is a precursor to carnosine, which strengthens muscle contractions & delays muscle fatigue.
Beta-alanine is an amino acid that reduces exercise-induced fatigue, improves anaerobic exercise capacity & can accelerate muscle growth.
Beta-alanine is a precursor to carnosine, which strengthens muscle contractions & delays muscle fatigue.
Carnosine also helps decrease lactic acid build-up in the muscles, thereby limiting fatigue.
Studies show that beta-alanine used together with creatine is a particularly potent gym combo:
β’ Creatine helps to produce ATP
Studies show that beta-alanine used together with creatine is a particularly potent gym combo:
β’ Creatine helps to produce ATP
β’ ATP production creates lactic acid as a byproduct, which leads to muscle fatigue
β’ Beta-alanine helps to produce carnosine, which clears out lactic acid
Beta-alanine levels in the body are usually low, which limits the amount of carnosine you can make.
β’ Beta-alanine helps to produce carnosine, which clears out lactic acid
Beta-alanine levels in the body are usually low, which limits the amount of carnosine you can make.
3. CITRULLINE MALATE β 8g
L-citrulline is a nitrous oxide booster that increases vasodilation, which lowers blood pressure & increases blood flow, providing better βpumpsβ in the gym.
L-citrulline is a nitrous oxide booster that increases vasodilation, which lowers blood pressure & increases blood flow, providing better βpumpsβ in the gym.
Citrulline has been shown to increase protein synthesis by stimulating the target of rapamycin signaling pathway, and may also reduce the liverβs uptake of certain amino acids & prevent their breakdown.
These 2 factors may contribute to increasing muscle mass.
These 2 factors may contribute to increasing muscle mass.
Citrulline can also increase the rise in growth hormone experienced after exercise.
Some studies suggest that it can increase the oxygen content in muscle tissue, which may improve exercise performance by increasing endurance & decreasing muscle soreness.
Some studies suggest that it can increase the oxygen content in muscle tissue, which may improve exercise performance by increasing endurance & decreasing muscle soreness.
4. BETAINE β 1g
Betaine is a compound found in the body & in plants that improves muscle endurance, increases strength & increases GH & IGF-1 production in response to exercise.
Betaine is a compound found in the body & in plants that improves muscle endurance, increases strength & increases GH & IGF-1 production in response to exercise.
5. D-RIBOSE β 10g
D-ribose is a sugar molecule that makes up part of ATP. Supplementing with it can help replenish ATP faster than normal.
Some research has shown enhanced power output & lower perceived exertion during exercise from D-ribose supplements.
D-ribose is a sugar molecule that makes up part of ATP. Supplementing with it can help replenish ATP faster than normal.
Some research has shown enhanced power output & lower perceived exertion during exercise from D-ribose supplements.
6. TAURINE β 1g
Taurine is a conditionally-essential amino acid that enhances muscle contraction & delays muscle fatigue. It may also increase fat burning during exercise.
Taurine is a conditionally-essential amino acid that enhances muscle contraction & delays muscle fatigue. It may also increase fat burning during exercise.
7. ELECTROLYTES
Electrolytes include sodium, potassium & magnesium.
They are important for hydration & the regulation of nerve & muscle function.
They also help your body retain fluid during exercise, avoiding dehydration-related fatigue.
Electrolytes include sodium, potassium & magnesium.
They are important for hydration & the regulation of nerve & muscle function.
They also help your body retain fluid during exercise, avoiding dehydration-related fatigue.
Mix all of these ingredients with a liter of water and take 30-60 minutes before hitting the gym.
They will help you push harder and reach your maximum potential.
Now go crush that workout!
They will help you push harder and reach your maximum potential.
Now go crush that workout!
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