Workout supplements banned by navy,human growth hormone cutting cycle,health benefits of beets wiki - Step 2

admin | Matrix Exercise Equipment | 23.04.2015
During a recent quest to find the best pre-workout supplement for increasing energy, focus, power, and muscle endurance while training, I was shocked to discover that most ingredients in pre-workout supplements are either a) useless, b) in a dose much lower than the evidence shows to be effective, c) not timing-dependent in relation to exercise. The reason I began to consider taking a pre-workout supplement was beta-alanine and the increasing amount of research revealing it’s benefits, such as increased muscle endurance and decrease in muscle fatigue.
Beta-Alanine is the ingredient in pre-workout supplements that gives you that tingling sensation on the surface of your skin. The second most common ingredient in pre-workout supplements is creatine, which includes benefits such as increased power output, increased muscle endurance, and decreased fatigue just to name a few. The only benefit of including creatine and beta-alanine in a pre-workout supplement is convenience, but only if it includes the effective dose. Any other pre-workout ingredient on the label that aren’t listed above are either useless or in a lower dose than the evidence deems to be effective.
What I’ve come to realize throughout this quest to discover the best pre-workout supplement is that the only ingredient you really benefit from consuming pre-workout is caffeine. You could argue that L-Tyrosine, in the effective dose would be of value pre-workout as well. With all this being said, if the effective dose of beta-alanine and creatine are included in the pre-workout supplement, as is the case with Tier 1 by Citadel Nutrition, it sure makes it a great deal more convenient.
Taking a little time to do my research into the benefits or lack thereof in regards to the ingredients in pre-workout supplements is going to pay big dividends for me.
In closing, I hope that sharing my quest for discovering the best pre-workout supplement has been of great value to you.
Scott specializes in helping regular men and women sculpt their body into a chiseled work of art. Viewing training as an art form and your body as a sculpture is a simple shift in mindset that brings out the beauty in your ongoing body transformation. The Citadel Nutrition team seem like great guys who care a lot about actually making an effective evidence-based supplement.


The only supplements that I have ever used that did anything for me were beta alanine and Russian Bear pills. This translates into more work being done (volume) during your workouts, which is what leads to increases in aesthetic muscle gains. Maybe this sensation is why lifters feel that the beta-alanine is doing something for them in that moment while they are training. Yet after reading the labels from many of the top pre-workout supplements I discovered that the most common dose is 1500-1600mg, which falls short of the mark. Tier 1 by Citadel Nutrition is the only pre-workout supplement I came across during this quest, that meets the recommended dose of 5g for creatine monohydrate (creapure), 3.5g of beta-alanine, and 200mg caffeine. Again, it’s one of those supplements that helps reduce fatigue, muscle soreness, and helps you train at a greater volume. The jury still seems to be out on Citrulline Malate, but it may be worth experimenting with if you have some extra dough. You may pay a bit more for the convenience, so it’s up to you to decide if that convenience is worth it. I know the useless ingredients to avoid, so I don’t waste my money and I know the ingredients that can make the biggest impact on my aesthetic muscle gains. Their Supplement Goals Reference guide is PRICELESS and their Stack Guides have been of great value to me. I look forward to hearing your feedback and would love to hear about your experiences with pre-workout supplements as well. It seems like the logical backlash to all the current hype, but then I remember the number of people who are making a couple bucks off the industry. But after digging through the supplement research I discovered that Beta-Alanine is not timing-dependent. This means that you would need to purchase more beta-alanine if you wanted to consume the recommended effective dose.


Doses are typically between 500-2000mg, which can be found in some of the top pre-workout supplements, but still many fall short here.
Citrulline Malate is also timing-dependent, so it makes sense to include it in a pre-workout.
Meaning that no matter what time of day you consume it, you will still experience the same benefits of increased muscle endurance and decreased muscle fatigue.
Once again, this is another pre-workout ingredient that you would need to purchase more of if you wanted to consume the recommended effective dose. Interesting enough, the studies that show the most promise in reducing stress used doses of 7000-13500mg, which is well beyond the dose included in any pre-workout supplement I’ve come across during this quest.
According to research, the optimal dose of Citrulline Malate is 6000-8000mg and is recommended to consume 60 minutes pre-workout.
Ephedrine is legal here in Canada, but some countries have banned it as a result of a select few athletes who were consuming excessive amounts of it.
L-Tyrosine is an ingredient that is timing-dependent and makes sense to include it in a pre-workout. If this is the case for you, it’s recommended to split the dose and take half 60 minutes prior to training and the other half 30 minutes prior to training. The only pre-workout supplement I’ve come across so far, that meets this criteria is Pre-Jym, which also includes 2000mg of beta-alanine (lower end of the recommended dose), 1500mg of L-Tyrosine, and 2g of creatine (which falls short of the recommended dose).



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