You spend hours at the gym every week, working every muscle and tweaking every workout to maximum efficient.
Better gains and a solid looking body.
But what if you can make a few changes outside of your daily workout routine to maximize those gains with no additional physical effort?
Let’s explore some of the best dietary supplements to take take your workouts to the next level.
L-Citrulline is a non-essential amino acid that’s transforming workout routines.
It plays a pivotal role in increasing nitric oxide levels in the body. The benefit of this effect is called vasodilation, which widens blood vessels and improves blood flow.
Better blood flow and more oxygen means enhanced muscle endurance, less fatigue, and a reduction of lactic acid buildup, all of which leads to more sets and more staying power.
A recently published published showed that athletes who consumed L-citrulline experienced improved arterial flexibility and enhanced anaerobic performance during high-intensity interval training (HIIT).
Based on current research, the suggested daily dose for L-Citrulline is 1,000 to 8,000 milligrams daily.
There is a lively and active debate amongst bodybuilders and fitness experts surrounding the notion that working out high yields better results. While this is certainly a topic of interest, there is another cannabinoid in addition to the psychoactive ingredient THC that is extracted from hemp that studies show may be an effective workout aid.
Cannabidiol, more commonly known as CBD, is becoming quite popular for gym goers because of its many benefits pre-workout and post-workout.
First, it is a powerful anti-inflammatory, meaning that it can help reduce the inflammation resulting from physically strenuous workouts. This is believed to help with muscle recovery as the body doesn’t have to work as hard after a workout to generate new muscle growth. An add benefit of this anti-inflammatory action is less pain from muscle soreness.
Second, CBD is known to improve blood circulation, which provides more oxygen to the body for better performance during workouts and better recovery after.
And finally, because of its relaxation benefits, CBD can help to improve sleep quality, an absolutely essential component of effective body building.
There are several kinds of CBD oils available on the market. Full spectrum does contain THC, but for those who want to avoid any chance of getting high while at the gym, try a broad spectrum or pure isolate CBD oil. They’re THC-free and still have powerful benefits for fitness.
While you may drink coffee in the mornings to get you moving, did you know that caffeine is actually a hardcore workout stimulant?
We’re not talking about your average cup of Joe. Rather, we’re talking about a hard-core dose of its active ingredient – caffeine.
Whereas your typical cup of coffee may have 50 mg to 100 mg of caffeine, a pre-workout caffeine supplement runs about 350 mg.
It may get your heart and mind racing a bit, but its other physical benefits may boost your workout intensity significantly.
Caffeine blocks adenosine receptors in your brain, which reduces fatigue and lets you go hard for longer. Plus, it ramps up fat oxidation, preserving glycogen stores for when you need them most.
In published studies, athletes who took caffeine saw a performance improvement of 11%, and body builders have shown increased muscle strength and power output.
You’ve probably heard that fish oil is great for seniors with arthritis and pain, and there’s a good reason for that.
Fish oil is packed with Omega-3 fatty acids. These fats are known for their anti-inflammatory properties. After a grueling workout session, our bodies tend to inflame as they recover. Consuming fish oil helps reduce this inflammation, speeding up recovery time.
A study published in the Journal of the International Society of Sports Nutrition found that participants who consumed fish oil reported less muscle soreness after exercise.
Omegas help with something else, too, and it’s a long-term benefit of taking these supplements.
If you’re into intense weightlifting and training, you need to start thinking about long-term joint health today. Fish oils loaded with Omega aid in lubricating joints and reducing pain associated with strenuous exercises.
This may have implications for many years down the road, helping to maintain joints and prevent future pain from heavy lifting.
Taurine is a popular supplement among athletes, body builders, and those active in the fitness community.
It plays an essential role in muscle function. Taurine is crucial for maintaining electrolyte balance, the effects of which are important for muscle contraction and reduction of oxidative stress.
Taking taurine supplements can be quite beneficial before, during and after workouts. It reduces fatigue by boosting glycogen levels in the muscles.
This means longer runs and workouts, leading to better overall performance and endurance.
Supplementing one’s diet with workout and performance-enhancing nutrients, oils and vitamins can take a regular workout and take it to the next level.
Over the course of months and years this can lead to significant gains in endurance, muscle building, and overall health.
Supplements can be taken individually, or they can be combined into a holistic workout regimen.