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Even if you have found your go-to protein shake that you know works for you, your body type and supports the type of exercise that you participate in, when it comes to maximising your performance and recovery, you may need more than just protein powder.
A workout supplement may help in taking your endurance to the next level, reach a new level of strength and to boost the intensity of your exercise. The three main types of supplements that can boost the overall performance of your workout are protein powder, pre and post workout supplements.
As a pre-workout supplement, it is recommended that you consume a product that contains levels of carbohydrates and some levels of caffeine as it delays fatigue and ensures that you have enough energy to complete your final set of repetitions.
Immediately after your workout, a post-recovery supplement is a sure fire way to speed up the recovery process. Some experts even suggest that tart cherry and other branch-chain amino acids contain common ingredients that prevent muscle soreness and can even help repair muscle tissue.
Carbohydrate supplements can be consumed for both pre and post workout benefits and it is the key to any professional athletes preparation routine. Carbohydrates help you refuel your muscles and are then stored as glycogen. When there is a depletion of glycogen in the body, it can lead to fatigue and a noticeable crash of energy.
Consuming carbohydrates before a workout doesn’t always necessarily mean devouring a big plate of pasta as prep for your routine. Rather, giving your body the energy it needs through a Creatine carbohydrate supplement or sports drink is a great way to ensure that your body has the energy it needs to get you through your physical activity.
For those that engage in a heavy and high-intensity workout should aim to consume around 3.2-4.5 grams of carbohydrates per pound of bodyweight that they carry in order to obtain optimum results.
Caffeine can increase your energy levels and can make your long workout sessions feel more effortless. According to recent studies that have been conducted by the American College of Sports Medicine, athletes who had consumed caffeine at least an hour prior to a workout had experienced increased endurance during running tests.
Having too much caffeine can actually make you feel anxious and jittery, and in some cases can even cause nausea so it is important to ensure that you are consuming the right amount of caffeine per the dosage instructions on the supplement label.
It is important to know your limits when it comes to the consumption levels of caffeine. On average, an Australian will consume around 200 mg of caffeine daily, however, one should never exceed more than 600 mg each day.
Although this supplement is most commonly used when people feel a cold coming on, Vitamin C plays an essential role in the function of the body and combats stress, whether it may be from your environment or a difficult workout.
When taking a Vitamin C supplement, it is recommended that you do not take more than 2,00 mg per day.
Vitamin B6 and B12:
Vitamin B6 is an essential ingredient in the body that aids in forming red blood cells and can create energy from the food that we consume. It can also help to reduce inflammation. This vitamin can help you to adjust some essential bodily processes that is needed to make you feel strong during a workout.
The average adult should aim to get 2.4 micrograms of B12 per day and 1.3 milligrams of B6 per day.
Tart Cherry is a relatively new discovery that is classified as a performance superfood, post workout. Athletes have been using this stone fruit as it has comparable effects of anti-inflammatories such as ibuprofen.
Branched-chain amino acid, also known as BCAA, is a supplement that is a blend of three amino acids: leucine, isoleucine and valine. Amino acids are used to digest food, promote the growth of muscles and repairs body tissue. These amino acids are most commonly found in protein sources such as meat and eggs.
Dosages of the BCAA supplement vary from person to person and their individual goals, but an individual should not exceed more than 20 grams of BCAA per day.
No matter what supplement you decide to use, it is important to remember that supplements are only supplements and should not be used as a replacement to the nutrition that you receive from fresh fruits and vegetables. Supplements should also be used in conjunction with healthy exercise habits in order to achieve successful results.