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16.03.2015, admin  
Category: Lean Muscle SupplementsEating Plan

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Whether you're an amateur athlete or a weekend warrior, our list of the top 5 supplements for improved athletic performance can help you get the most out of every workout, game, or run! Google "supplements" and you'll find hundreds of products designed to help get you as big as a bodybuilder or as strong as a powerlifter.
You've likely heard creatine is one of the most effective performance supplements in terms of improving high-intensity work capacity, muscle mass, strength, and body composition.1,2 This is absolutely true, and that's why creatine tops the list! Creatine supplementation works by increasing phosphocreatine (PCr) stores within the muscle, allowing for quicker regeneration of adenosine triphosphate (ATP), the body's source of energy.3 This is important for any physical activity that requires a rapid energy source during high-intensity explosive exercise, and it's why creatine is so important for performance.
Trust us, you don't want to fall short on energy when you're jumping over fire pits or climbing up 15-foot walls!
Looking to shave seconds off your 5K time or improve the accuracy of your passes on the soccer field? Most of us consume caffeine because of its ability to increase alertness (how else are we going to make it through a work day?), but this jack-of-all-trades stimulant can also reduce the perception of effort, increase fat oxidation, and stimulate the release of endorphins during your workouts.
Because many fitness activities are played outdoors in the heat and humidity or in poorly ventilated gyms, maintaining proper hydration status is critical for optimal performance. It's mile five of the Tough Mudder and you still have ditches to hurdle, ladders to climb, and walls to scale.
During high-intensity activity, your body accumulates hydrogen ions, causing a drop in your pH level, ultimately resulting in fatigue.
Beta-alanine supplementation can help improve your exercise performance and training volume, which will ultimately help solidify your right to gloat for another year. Physical activity puts stress on your body, and that stress increases the longer, harder, or more frequently you engage in fitness.

Recovery becomes more critical as your training increases and protein is essential for recovery. Consuming protein after a tough workout will not only increase protein synthesis rates, but will help you recover faster so that you're ready to dominate your next event! Fish oil is an excellent source of omega-3 fatty acids, which are key players in the recovery process. Your preference for athletics may be a few hours playing tennis or pick-up soccer games, an afternoon hike, a mud run, or even some home training. You won't need Google to find the best supplements for your goals, because we've got the top five right here!
Even if mud runs aren't your thing, creatine has been shown to improve performance on the playing field, as well. If you're limited to water breaks, make sure to consume 16-24 ounces of fluid 2-3 hours prior to your activity, and another 8 ounces right before you start play. When pride and bragging rights between you and your buddies are at stake, you need all the help you can get! Recovery, then, becomes more critical as your training increases, and protein is essential for recovery.
What if you're interested in boosting your athletic performance, general fitness, and overall health, or you're simply a weekend warrior looking to get the most from your workouts?
You may not be a professional athlete, but that doesn't mean you don't take physical fitness seriously. Caffeine is a well-documented ergogenic aid in performance research, and its use in sports dates all the way back to the 1920s.
After competition, begin rehydrating immediately, aiming to get in another 16-24 ounces of fluids for every pound of bodyweight you lost via sweat.

Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans.
Acute creatine supplementation and performance during a field test simulating match play in elite female soccer players.
Caffeine enhances cognitive function and skill performance during simulated soccer activity. And that means you probably want to improve your performance, regardless of how it's measured.
Effect of in-season creatine supplementation on body composition and performance in rugby union football players. The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men. Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women.
Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players.

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