Title : 7 supplements for intense energy
link : 7 supplements for intense energy
7 supplements for intense energy
By Shawn Perine Flex
Get the most out of your workouts with these supplements increase energy.
You can eat all the protein, the pound down all the complex carbohydrates and lift all the weights your heart desires, but unless your energy levels are near its highest point, you will not maximize their physical potential. In short, low energy consumption equals middling gains. High energy equals more remarkable. Reason enough to boost your energy? We think so.
FLEX has compiled a list of seven of our favorites SUPPS increase energy, along with recommendations for implementation in your bodybuilding regimen. They should all be taken before exercise rather than all day. The idea is to create a pointed peak in the power when more, you need more than tax physiology throughout their waking hours.
# 1: Caffeine
we do not just recommend caffeine as a pre-workout supplement because rumors that it provides. Yes, caffeine is a central nervous system stimulant that can increase your desire and focus when I get to the gym, but the benefits of caffeine go beyond their pick-me-up effects.
Why
Caffeine has been found to increase muscle strength and endurance during training. A study published in an edition of the Journal of Pain 2003 found that subjects taking caffeine an hour before intense exercise experienced significantly less muscle pain during exercise. Therefore, if your muscles hurt less during exercise, you will be able to work harder for longer. Caffeine also increases the amount of fat you burn during workouts. This is not only a positive sense in body composition -. It is also good for your energy levels in the gym, as more fat burning forgives levels of glycogen (the stored form of carbohydrates in the body)
when
About an hour before workouts.
DOSE
200-400 milligrams
Here's an alternative: if you take your caffeine as coffee, remember that - in addition to its effects increase energy - coffee is also a good source of antioxidants. However, keeping in mind its source -. A tall man (12 ounces) of coffee Starbucks has about 260 mg of caffeine, while a cup of 8 ounces of homemade will give half of that
# 2: malate citrulline
This supplement is composed of amino acid citrulline attached to malic acid (malate). Citrulline increases levels of nitric oxide and arginine, which leads to increased blood flow to the muscles. A greater blood flow means more oxygen and nutrients are transported to the muscles, and that means more muscle power. Citrulline is also critical for removing ammonia from the body. This toxic compound occurs when amino acids are metabolized (as occurs during exercise) and leading to accumulation of fatigue. Citrulline helps to significantly delay fatigue, especially during exercise, by removing ammonia from the body.
Why
Malic acid is a metabolite of energy in the body that helps convert lactic acid produced during exercise energy, thus further delaying muscle fatigue. Clinical studies have shown that patients taking citrulline malate reported reduced fatigue and showed increased production of adenosine triphosphate during exercise by almost 35%. That's important because ATP is the energy currency of each cell. The same study also reported a 20% increase in the recovery rate of creatine phosphate (to make ATP) after exercise.
when
With its pre and post-workout shakes.
DOSE
01.03 grams per serving
# 3: CoQ10
coenzyme Q10 is also known as ubiquinone, since it is ubiquitously in the body. It is concentrated in the mitochondria, which are considered cell power plants because they produce most of the ATP your body needs throughout the day.
Why
CoQ10 is a coenzyme that is critical in the reactions producing ATP. Your body produces CoQ10 alone, but their levels begin to fall after hitting 20 years old. A study by Japanese scientists found that subjects who supplemented with 300 mg of CoQ10 per day for eight days experienced less fatigue during exercise and recovered faster between bouts of exercise.
when
With breakfast and with your pre-workout shake.
DOSE
100-200 mg per serving
# 4: creatine
is very likely that you think of creatine as a simple supplement of strength and size, however, is actually an energy supplement. Creatine provides muscles with fast energy they need to weightlifting. When Creatine enters the muscle cells, which includes a molecule of high energy phosphate. Creatine has this molecule energy until it is needed by the muscle to produce ATP.
Why
Muscles use ATP to derive the quick energy needed for muscle contractions when lifting weights. Therefore, the more creatine your muscles have, the more ATP you can do while you train, and the longer and stronger the muscle can contract.
when
With its pre and post-workout shakes.
DOSE
02.05 g of creatine, depending on the form it takes (creatine monohydrate, creatine hydrochloride, creatine citrate , creatine pyruvate, creatine ethyl ester or alpha-ketoglutarate creatine)
# 5: green tea extract
the active ingredients in green tea known as catechins, help maintain high levels of norepinephrine, resulting in increased energy levels.
Why
Green tea also provides some caffeine, which will add to the upside. However, green tea will not give you the feeling of nervousness commonly associated with caffeine, thanks to the amino acid theanine. Theanine promotes relaxation by increasing GABA levels (an important inhibitory neurotransmitter) in the brain.
when
Between meals and about an hour before workouts.
DOSE
About 500 mg per serving
# 6: TAURINA
This amino acid can help increase energy and muscle strength. That's why usually found in energy drinks.
Why
When working, the levels of this amino acid in the muscles of gout, and research has confirmed that when taurine levels in muscles drop, so does muscle strength. By supplementing with taurine levels they increase muscle, as muscle strength and endurance. In fact, a recent study found that subjects who took creatine with taurine and caffeine increased the number of reps they could complete during weight training.
when
With its pre-and post-workout shakes.
DOSE
01.03 g per serving
# 7: TYROSINE
This is a real "pick-me-up" amino acid, that is known to increase energy, mood, improve mental focus and even help fat loss.
Why
tyrosine is used in the body to produce several important hormones and neurotransmitters, such as dopamine, norepinephrine and epinephrine, and thyroid hormones. Research shows that have high levels of epinephrine may also help reduce fatigue tp. In fact, research on men showed that taking tyrosine improved performance and endurance during strenuous military activities.
when
With its pre-workout shake.
DOSE
01.03 g per serving
TRAINING bOOST
Try to stack these energy supplements before exercise to increase energy, strength, endurance, and drive.
1 hour before training
- Caffeine, 200-400 mg
- Green tea extract 500 mg
30 minutes before training with his preschool SHAKE
- citrulline malate 1 -3 g
- CoQ10, 100-200 mg
- creatine, 02.05 g
- taurine, 03.01
- tyrosine, 03.01 g
maintain energy
Now you know how to ramp up your energy levels for brutal workouts, animals in the gym. But what is the best method to maintain normal energy levels so you are not dragging like a zombie around the rest of the day?
Trainer and nutritionist Hany Rambod says, "You do not want insulin spikes. What goes up must come down. Keeping even energy levels throughout the day you help avoid the inevitable lethargy resulting from an increase in insulin. Stay away from fast-digesting carbohydrates, such as simple sugars, except after training. "
These are Rambod favorite foods to keep your energy levels stable.
NATURAL PEANUT
- high in protein
- contains healthy fats (monounsaturated)
- Take 1 tablespoon (94 calories, 4 g protein, 3 g carbohydrates, 8 g fat)
ALMOND
- high in protein
- contains healthy fats (monounsaturated)
- Take 1 ounce (about 22) nuts (169 calories, 6 g protein, 5 g carbohydrate, 15 g fat)
irregular turkey
- high in protein
- Low fat
- take 2 oz (138 calories, 26 g protein, 8 g of carbohydrates, 1 g fat)
APPLE
- does not affect the levels of blood sugar
- a good source of fiber and polyphenols (to increase muscle strength and fat loss)
- Take 1 large (110 calories, 0 g protein, 30 g carbohydrate, 0 g fat)
Bonus Energy
to take it to a higher level, look for these ingredients in their energy drinks.
beta-alanine
6 g before and after training for three weeks; for maintenance, 3 g before or after training
GINGER
200-600 mg, or up to 4 g dried rhizome Zingiber officinale, per day
gINSENG
500-750 mg of Chinese / Korean ginseng standardized to total ginsenosides of at least 4% (at least 1 5% of the total, as ginsenosides Rg1) in divided doses before meals and 30 minutes before exercise
GLUCURONOLACTONE
600- 1,200 mg 40 minutes before physical or mental activity
GUARANA
200-600 mg as needed
NIACIN
50-100 mg as part of a B [complex
synephrine
200-600 mg of Citrus aurantium (bitter orange), standardized to 5-20 mg synephrine, two or three times a day before meals
vitamin B6
50-100 mg as part of a B
complex
B12
as 50-100 mcg part of a B
complex
YOHIMBINE
2-10 mg three times a day; take one of those doses 30 minutes before training
NOTE: mg = milligrams; mcg = micrograms; g = grams
- Read more at: http://www.flexonline.com/nutrition/7-supplements-intense-energy#sthash.gytJwpWP.dpuf
The post 7 supplements for intense energy appeared first on http://xbodyconcepts.com/7-supplements-for-intense-energy/
Thanks for Reading 7 supplements for intense energy
You are now reading the article 7 supplements for intense energy Url Address https://exerciseplanstoloseweight.blogspot.com/2016/06/7-supplements-for-intense-energy.html
0 Response to "7 supplements for intense energy"
Posting Komentar