Necessary-Food-Supplements-for-Athletes

Athletes take kinds of endurance enhancer like antiestrogens, prohormones, fat burning and muscle recovery supplements etc. Alongside those supplements, they also need dietary supplements for proper nutrition and strength. This article suggests you about some supplements which are the best for muscle gain.

Pre-Workout drinks

Pre-exercise, or pre-exercise supplement, is a weight training supplement. It contains fixings that are expected to give an unexpected increase in vitality. These enhancements are over the counter and are utilized by for the most part competitors to help in execution and recuperation. Pre-exercise enhancements contain fixings, that guide in muscle recuperation after a strenuous exercise. This lift is primarily provided by caffeine. Pre-exercise can be valuable for performing strenuous activities.

Benefits of caffeine as pre workout drink

  • provides a metabolic boost
  • improves circulation and nervous system
  • reduces pain
  • improves endurance
  • preserves muscle and burns fat
  • increase body heat production and burns more calories.
  • makes your workout more enjoyable.

Recommendation

Taking 200–400 mg of caffeine anhydrous, 60 minutes before a race or event, can help maximize performance benefits.

Beta-Alanine

Beta-alanine is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein. The performance-enhancing aspect of beta-alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. Increasing beta-alanine through supplementation may raise carnosine levels by over 60 percent in as quickly as four weeks.

Benefits of Beta-Alanine Supplementation

  • Enhance muscle endurance and stamina during training.
  • It can boost training volume and reduce fatigue.

Recommended Dose

It is generally recommended to consume 2–5 grams of beta-alanine daily. Taking it with a meal may be even more effective.

Essential Amino Acid Complex

The ever-so-popular BCAA (Branched-Chain Amino Acid) supplement contains 3 of the 9 essential amino acids. These 3 amino acids are unique in that they are directly synthesized in the muscle for use as opposed to having to bypass the liver first.

Because of this, they play a special role in protein synthesis. However, the caveat here is that you need all 9 essential amino acids in order to stimulate protein synthesis.

Benefits of EAAC 

  • Improved Muscle Growth
  • Increased Endurance
  • Greater Fat Burn
  • Reduced Fatigue
  • Increased Mental Focus
  • Reduced Muscle Soreness
  • Improved Performance in Sports

Recommended Dose

 3-6 grams before or during exercise.

Post-Workout Recovery Drinks

Although similar to protein drinks, PWO’s also contain simple carbs and other nutrients that good research shows help promote increased muscular recovery and growth. The best protein found in such formulas is whey, which is rapidly absorbed. Simple carbs are added because they promote glycogen replenishment and insulin release.

Studies show that recovery drinks can be used advantageously both before and immediately following training. A drink before training increases amino acid delivery to muscles because of the increased blood flow that exercise induces.