We’ve all been in that situation where we walk into our local GNC and we’re bombarded by the GNC salesman who takes you right over to the GNC wall stocked full of supplements and red labels to claim his/her commission. So which products do you choose!? Why this multivitamin over that one? What makes this pre-workout different from that pre-workout!? As you walk out of the supplement store and get in your car you wonder if you’ve made the right choice. You most likely chose the most popular brand ensuring you that you’ve made the right decision and your wallet is looking a little slimmer. In this blog post I’m going to go over the most clinically researched/effective supplements to date without the BS of trying to sell you something.
Product #1: Creatine Monohydrate
The most effective dosage to take is 5g a day. Some companies typically inquire you to do a “loading phase” in order to saturate the muscles faster with the product, but in my opinion I believe it’s just another marketing scheme. When should I take the product? Some people take it with their pre-workout, intra-workout, or post-workout. Anytime is fine honestly. What does it do? Creatine will form molecules inside your body to form ATP (Adenosine tri-phosphate), which drives cellular functions to help enhance performance and decrease fatigue. The major benefits of taking creatine are aiding in strength, size, power, and overall endurance once your cells become saturated over time.
Product #2 Beta-Alanine
Using beta-alanine with your daily workout plan will ultimately work as a PH buffer in the body. Hold on tight, I’m going to get a little technical here…This will demonstrate carnosine in the body which will aid the boosting and synthesizing the di-peptide found in Muscle Fibers (Slow and Fast Twitch Muscle Fibers). Beta-Alanine will benefit performance and endurance while aiding Type II Muscle fibers during hypertrophy or endurance work. The Buffering System means it will buffer hydrogen atoms to maintain optimal PH levels. During any forms of physical training our PH levels will drop, carnosine will help keep those levels normal and in range, so that training is at its peak performance. How much do I take? 1-2.5g is a good range to stay in. CAUTION: taking this product will make you have a “tingly” like sensation on your overall body depending on how many grams you take overall and how sensitive you are to said product. This sensation is nothing to worry about as the “tingly” like sensation will go away throughout the duration of your workout. If the sensation lasts more than 5 hours you might want to go to the ER. Where does the itchy like sensation come from? One theory states that the tingling is caused by Beta-Alanine binding to nerve receptors, exciting the nerves and causing them to fire off at random. Many of these nerves are situated just below the skin?s surface, resulting in a prickling/pins-and-needles sensation at certain skin locations. Another theory holds that beta-Alanine is a nitric oxide potentiator. No, beta-Alanine does not generate nitric oxide - it potentiates (magnifies) nitric oxide function, making its effects stronger and longer lasting. So, when you consume beta-Alanine, wherever your body is making nitric oxide at that point in time, the beta-Alanine will magnify the nitric oxide effect and you will feel extra blood flowing through the capillaries close to your skin surface.
These are just two products that have been clinically researched that have great physiological results directed towards well-being/exercise performance. Stay tuned for more product reviews in the future!
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