Originally posted 5 April 2012
Before I start, let me reiterate that you must, no… you ABSOLUTELY must get your diet in order and you need to be taking to optimal dosages of fish oil, zinc, magnesium, and vitamin D3 before worrying with the below supplements.
Pre-workout sups should support your upcoming work efforts. They should give you the drive to complete a workout with intensity by supporting your brain and CNS function. They should also promote fat burning, optimize your anabolic environment, and decrease the rise in Cortisol (our stress hormone that can cause muscle wasting and increase fat) exercise produces.
Take BCAAs. The provide the repairs needed for recovery. Taking them pre, peri, and post workout places them “on hand” and ready to help you recover as you need them. 1/4 of your BW in grams split up throughout your workout is optimal… 20 grams is minimal.
Utilize caffeine. Simply put, it gets your CNS firing and amped up. Caffeine has proven, ergogenic effects. The bottom line… you’ll get a better workout. Either in the morning when you need to shake off the night’s sleep or in the afternoon when you are run down from your day. Your tolerance is directly related to how much you currently consume each day. So if you don’t use any, it will take very little to give your workout a bump.
Creatine HCL. Long gone are the days of Creatine Monohydrate and the water retention associated with it. C-HCL is great for strength… we happen to be in a strength cycle. If taken correctly, it will help endurance athletes recover and CrossFitters hit those short, fast AMRAPS even harder.
Alpha GPC. It ups your growth hormone (GH) and lowers cortisol. It provides training drive, helps recovery and burns fat. It is what your favorite Hollywood stars use to stay trim and look young.
Add L-Carnitine. Carnitine boosts fat metabolism, increases testosterone, and regulates dopamine to enhance drive. Best taken with O3 (fish oil). But you’re already taking plenty of that, right?
ALA. It’s an antioxidant that fixes damage in the brain and helps keeps it up and running at capacity.
*I take Poliquin’s Yang ALA. It’s a combo of both ALA and Carnitine. Everyone I know who is taking this stuff, loves it. I also take it at wake. The mental acuity it gives is almost addictive. If you told me I would have to give up all supplements but one, I’d have a difficult time choosing between Yang ALA and fish oil.
Beta-Alanine fires up the CNS by increasing Carnosine levels. Increased Carnosine directly supports the protein synthesis needed to repair and build muscle.
Take Arginine to increase Growth Hormone (GH) and Insulin-like Growth Factor 1 (IGF-1+).
Taking one of these will improve your workouts intensity and results. Taking them all will blow your mind.
So how much are you supposed to take? I mean, that’s a lot of stuff and most of it you’ve never heard of, right? And there is always side effects that need to be considered. Example: Ingest too much Beta-alanine and you will be in for a ride!
Schedule a consult with me for nutrition and supplement guidance and we will set up a plan for you, your goals, and your budget.