What you take in before, during and after your workouts can have as much impact on your gains as your workout itself. You can fuel workouts and promote recovery at the same time with the appropriate workout cocktail. Include the following in your mixology:
Branched-Chain Amino Acids: BCAAs do not travel to the liver, so they are available to be used as energy much more quickly than other aminos. In addition, they help burn fat while sparing muscle tissue during strenuous activity and reduce cortisol levels, encouraging faster recovery. Leucine is the most critical, increasing insulin release to promote muscle growth and encouraging protein synthesis. Look for products that contain leucine, isoleucine and valine in at least a 2:1:1 ratio with up to 7 grams total per dose, and take one to two doses per day before, during and/or after workouts.
Glutamine: The most prevalent amino in the human body, glutamine aids digestion, enhances recovery, supports immunity and enhances muscle endurance by reducing lactic acid. Supplementing glutamine before, during and after workouts is a great way to emphasize its muscle-building effects.
Electrolytes: Critical to endurance athletes, electrolytes are also beneficial for supporting stamina during long, intense weight-training sessions. Sweat carries away significant amounts of fluid and electrolytes, including sodium and potassium. While drinking water is part of the equation, it’s also important to recharge your body with electrolytes — in fact, drinking water alone can further dilute the electrolytes in your cells. Taking in an electrolyte supplement before, during and after workouts helps keep your system in balance.
Find them all in: Scivation’s Xtend