Best Workout Supplements for Enhanced Performance
Have you been obsessed with enhancing your fitness or training performance but don’t know what would help? Chances are you have already heard of over-promoted supplements that boost weight and muscle training.
Well, the hype is real. Whether it is a pre-workout or post-workout supplement, the results have been satisfying and well-aligned with the nutrients required by our body.
We will explore some of the best workout supplements for enhanced performance that you can include in your training regime. The supplements we’ve put together for you are within reach and are quite convenient for consumption.
Caffeine
You ever wondered how coffee keeps you awake when you’re trying to pull an all-nighter? Coffee contains a molecule called caffeine that alerts your brain, making you feel more energetic and less tired.
Hence, caffeine has been a go-to supplement for many fitness enthusiasts as it improves many aspects of workout performance.
A study showed that regular coffee drinkers could run 4.2 seconds faster in a 1500-meter run than those who do not drink coffee.
Feeling fatigued and drained out are some obvious side effects of hard training. But if you easily get tired or feel burnt out within few minutes of exercise, you probably need a booster. There’s nothing better than caffeine.
Taking a shot of espresso or just taking your pre-workout caffeine supplement will do its job and help you retain endurance for a longer duration. The more you feel energetic, the more push-ups and bench presses you can do, right?
Aside from caffeinated drinks, caffeine supplements can be found in the form of pills and powdered supplements.
Beta Alanine
If you’re just beginning your workout routines and fitness journey, you’ll probably not know what beta alanine is. However, this is a very well-known supplement in the fitness world, and many gym nuts rave about it.
During any intense physical exercise, a good amount of acid is produced, which makes your muscles feel weak quickly. Beta alanine is basically an amino acid produced by the body which helps in fighting off acid during intense workouts.
However, the amount of beta alanine produced by the body may not be enough for someone who is under intense weight training. Hence, taking additional beta alanine supplements can be a great source for increasing endurance performance.
If you’re convinced enough to try beta alanine supplements, here’s a pro-tip for you. The supplement is most effective for endurance exercises that last for a longer duration. Exercise sets that last lesser than one minute may not be beneficial.
Citrulline
If spending a decent time in the gym is becoming a difficult job for you, it is probably because of low blood flow and energy in your body.
Citrulline is an amino acid that offers benefits like increased blood flow and stronger endurance. Usually, citrulline comes in two forms – Citrulline Malate and L-Citrulline.
Both of these provide similar benefits as opposed to some people’s arguments that say Citrulline Malate provides additional benefits due to the presence of malic acid in it.
Supplements containing citrulline are quite common amongst bodybuilders and athletes. This supplement with regular intake eventually enhances your performance and helps you gain your fitness goals faster.
Whether you’re an endurance athlete or a strength athlete, citrulline supplements work right for you. Athletes and bodybuilders take this supplement 30 minutes before work out, mostly the first thing in the morning.
It gives the athletes extra energy to push through the intense training. For better pumps, fast recovery, and an appealing shredded look, you can take up to 3-5 grams of L-Citrulline per day and 6-8 grams of Citrulline Malate per day.
Creatine
One of the oldest supplements we know of is creatine. It was in the 1970s when nutritionists discovered that the intake of creatine as a supplement enhances training performance.
Today, creatine is used by professional athletes, wrestlers, and even in schools and colleges to better athletic performance. This popular substance is actually produced by our body as well.
The kidneys and pancreas produce creatine and store it in our muscles which is then transformed into a source of energy for building muscle and strength.
Besides the body producing creatine on its own, you may also find a concentration of creatine in foods such as beef, bacon and fish.
Creatine is available in different forms, but the most widely used form is creatine monohydrate which gives excellent results.
There have been many debates on when creatine should be taken, but the most popular opinion remains post work out the intake.
Taking creatine supplement after your workout will help restock your body’s creatine phosphate and prepare you for your next high-intensity workout.
Glutamine
Another amino acid that made to our list is glutamine, which is also known as the building block of protein.
Having said that, glutamine supplements are significant sources of protein that your body desperately needs if you’re training hard with intense workout regimes. There are mainly two forms of glutamine, namely L-glutamine and D-glutamine.
Most supplements contain the L-glutamine form, which is also naturally produced by our body.
Although it is the most abundant amino acid in the body, sometimes additional amounts of it are required, especially for those who need fast recovery from injuries or soreness.
To be fair, there is limited evidence on glutamine having a direct impact on performance and strengthening of muscles.
Nevertheless, it won’t do any harm if you include glutamine in your supplement regime since it benefits post-workout recovery. You can take 20-30 grams of supplemental glutamine every day to raise your plasma concentrations.
Nowadays, performance enhancers or supplements are stacked in large numbers in the market.
With so many brands coming up with different formulas and natural ingredients, it gets easier to add more dietary nutrients to aid your weight or strength-building performance. What’s important is that you understand your body well before jumping into any supplement.
Consult a nutritionist or any fitness expert who will guide you through the process and help you gain maximum benefits from any of the above supplements we have mentioned above.
