What to Take Before and After Workout
The main thing we should take into account is the type of physical activity we practice, because not all supplementation are the same.
Lets take high intensity interval training (HIIT) and Crossfit as an example.
Before the Workout
Creatine is one of the most known supplements in the world of bodybuilding. Studies believe that creatine is the number one supplement for increased strength and potency, with strength gains averaging 5 to 10%. This increase is possible given the fact that creatine is an important part of the cell’s energy production systems. If muscle cells have more energy during exercise, you’ll be able to perform better and over time, gain muscle.
Caffeine is a substance widely used as a pre-workout. It stimulates certain parts of the brain to increase alertness, alleviating the sensation of physical and mental fatigue. Based on a number of studies, the recommended dose of caffeine for exercise performance is about 3-6 mg. per kg of body weight.It should be taken within 30 minutes up to 1 hour before training.
Beta-alanine is another supplement that in recent years has been gaining prominence, being an amino acid that helps fight against muscle fatigue. When lactic acid begins to accumulate in the muscles during intense exercise, beta-alanine helps combat the fatigue. For those who practice HIIT, Tabata or Crossfit, this supplement is one of the most effective in improving performance. Your shot should be between 30 and 40 minutes before training.
A supplement that combines these three substances is our Pre Workout Explosive. In this supplement BCAA was added (fundamental to avoid muscular catabolism), as well as vasodilators AAKG and L-Citrulline malate (increase the incorporation of nutrients of the formula in the muscle).
After the Workout
Exercise both endurance strength, is responsible for numerous aesthetic and health benefits. However, physical training itself is a significant physiological stressor. Symptoms of this “stress” usually include muscle pain, need for more sleep (in order to boost cellular regeneration) and increased appetite.
High intensity exercises, since many of them combine strength and resistance in silmultaneous, require a good recovery.
The consumption of carbohydrates is usually important for HIIT practice, since its consumption promotes the release of insulin, increases the storage of glycogen and helps in muscle repair. Studies show that an intake of 0.8 to 1.2 grams of carbohydrates per 1kg of body weight, maximizes glycogen synthesis and accelerates muscle regeneration. However, unless you have a very long and / or intense workout, 1.2g per kg can be a bit excessive, and that excess can be converted into body fat.
Whey is also an excellent supplement for anyone who practices this type of exercise. As muscle protein is degraded during exercise, protein intake is needed to aid muscle regeneration. After exercise, the body lowers its rate of protein synthesis and increases its rate of protein breakdown. However, the taking of a protein supplement counteracts this tendency, thus increasing its muscle synthesis and simultaneously decreasing its degradation.
In one study it was suggested to take 1.2 to 1.60.2 to 0.4 g / kg body weight of a protein supplement to demonstrate the efficacy of adding proteins to a post-workout drink with only carbon. Results indicated an increase in cellular regeneration at a higher muscle level than in the consumption of a post-workout drink rich in carbohydrates alone.
A supplement that not only combines carbohydrate with a source of whey protein, but also HMB (anti-catabolic), Creatine and AAKG (vasodilator), it´s our Pure Muscle. This anabolic formula combines all the nutrients needed in a post-workout shake, especially if it’s training like HIIT and Crossfit.
High intensity workouts are demanding, both physically and mentally. Many times we go to limits that we did not knew before, so it is important that our body is well nourished.
Nothing replaces a balanced diet and adequate rest, however a good supplementation regimen can help us immensely to achieve our goals.