This post on the pre-workout supplementation is basically discussed so as to pin-point the exact requisite ingredients , their dosing and the timings involved in ingesting the same.
Please be assured that the supplement plan which I am going to share will relate to anyone who desires to get better results out of their workouts , but the critical point is to realize what ingredient suits which goal otherwise you just end-up wasting a huge sum of money.
As I had discussed in the previous post , the most important ingredients to boost your workout are:
- Creatine
- Beta-Alanine
- L- Citrulline
- L-Leucine
In this post I would also be working with in-depth details of every ingredient listed and the manner they must be taken so as to get the max out of them.
CREATINE :-
This ingredient is the most studied supplement in the entire supplement industry and because of this reason is the most trusted supplement throughout the world. This ingredient is sometimes referred to as an Ergogenic Aid as this provides a great boost to the people irrespective of the sport they are into. Let me give a brief introduction of this.
This is a Non-Essential Amino Acid (NEAA- Naturally being produced in the body) and whose quantity differs from person to person but clinically has been found that an average individual produces around 1gm/day of creatine. So people will question regarding why to take creatine in the first place . The reason is very simple , if you want to increase your sports performance , be it sprinting , weightlifting , swimming , etc., creatine is the best and the most reliable supplement that does it all .
What it does is that the explosive power a person puts-in in the first 3 secs are governed by a metabolite called ATP (Adenosine Tri-Phosphate) and from 3-20 secs another substance CP(Creatine Phosphate) comes into action where it gives away its phosphate group to again form ATP (after 3 secs is converted to ADP). This naturally is boosted by ingesting extra creatine in supplemental form in the body.
So due to this reason , a person’s performance (basically strength,power, speed and agility) is improved dramatically.
Dosing – Pre-Workout – 5gms/day (30 days in a row with washing off for atleast 60 days)
Timing – 20 mins before the workout and on an empty stomach.
BETA-ALANINE :-
Many of the people while working out focus on repetitions and going upto absolute failure. This activity brings the toxicity of the body to such an extremity that usually advanced people experience a PUKISH feeling or might sometimes PUKE also . This is a result of excess production of LACTIC ACID in the body which develops when we go on with an activity for more than 20 secs. Although this threshold also increases with gradual training but still there is an upper limit to the threshold. Here the role of Beta-Alanine comes in.
This is an amino acid which is precursor to a naturally occuring Amino Acid found in the muscles of the body named – Carnosyn . The main role of muscular carnosyn is to buffer the lactic acid being produced in the body and to increase the lactate threshold.
With Beta-Alanine supplementation the existing carnosyn levels of the muscles are increased and which results in the lactate threshold to be increased so as a result the repetitive performance in the sport is increased.
Dosing – Pre-Workout – 1.6-3.2 gms/day (30 days in a row with washing off for atleast 120 days)
Timing – 2o mins before the workout and on an empty stomach.
L-CITRULLINE:-
This ingredient is formed in the urea cycle of the body and whose main role in the body is acting as a VASO-DILATOR (increasing the cross-sectional area of the blood vessels).
Due to this fact it acts in decreasing the blood pressure of the body and decreasing the heart rate. Its major advantage rests in the fact that its a great ingredient that improves our cardiac health and also due to this reason is a major ingredient for patients suffering from heart diseases.
As a pre-workout ingredient its main advantage is that it helps to regulate the blood pressure of the body which hikes rapidly when working out. Also in bodybuilding , people are always curious for ways to POP-OUT their veins. Again this is very efficiently attained by Citrulline(L stands for Leavo form which is understood if not written) because of its vaso-dilating properties. Also may act as a very good cardio ingredient or a supplement for boosting performance in HIGH VOLUME TRAINING (HVT).
Dosing – Pre-Workout – 2gms/day (30 days in a row with washing off for atleast 30 days)
Timing – 2o mins before the workout and on an empty stomach.
L-LEUCINE:-
Perhaps one of the most studied and most important amino acid among all which forms the popularly known BCAA (Branched Chain Amino Acid with Isoleucine and Valine being the other two). It is an activator of mTOR pathway which then induces protein synthesis.
There is a popular metabolite of Leucine known as HMB which is potent anti-catabolic agent as reduces muscle protein breakdown dramatically . Due to this reason one can argue with the fact that Leucine has both the properties of being referred to as
Anti-Catabolic , and
Anabolic agent (due to greatly induces muscles protein synthesis).
Leucine is found to be more effective at promoting gains in muscle of people with lesser protein intake and in the elderly people.
Dosing – Pre-Workout – 2-5gms/day
Timing – 2o mins before the workout and on an empty stomach.
