The Perfect PeriWorkout Potion
With the magnitude of the supplement industry forever growing, how does one choose a select few from the sheer multitude of products available to us either online or in your local store. This would be especially hard without any knowledge of supplements. Many supplements will provide you with noticeable changes, but unless you can afford them all, you must consider the cost to benefit ratio. So this article is aimed at providing you with some knowledge, as it’s always good to know why we’re taking things, and I’m also going to provide you with what I think are the best products on the market today to take around your workouts.
The term “Peri-Workout” is used in bodybuilding to describe Pre, Intra and Post workout time frames. Getting your nutrition and supplementation right at these times is crucial for maximum benefit. Now I’m not saying this is the only time you should be rigid with your nutrition and supplements because bodybuilding is 100% training and nutrition, 100% of the time, but getting it right periworkout is vital.
Branch Chain Amino Acids (BCAA’s) and Essential Amino Acids (EAA’s)
EAA’s are required to build new muscle tissue and help with cell repair which occurs when the body is recovering. They are essential because your body cannot produce them, this in turn means they must come from a supplement or you diet. If you do not get enough EAA’s from your diet the body will not extract the maximum nutrients from the protein sources you consume, this means the excess calories can be stored as fat. If you are not getting enough EAA’s in your diet you are said to be “limiting protein utilization” so proper supplementation is required. EAA’s are also required for complete protein synthesis, they do contain BCAA’s but in a smaller quantity.
BCAA’s are made up of EAA’s, mainly Leucine, isoleucine and valine. BCAA’s are needed to prevent the breakdown of muscle tissue and, they can also be converted to produce ATP during periods of low carbs. A BCAA supplement can also increase the amount of nitrogen stored in the muscle, which in turn may minimise the loss of lean muscle tissue after intense exercise and dieting as well as reducing recovery time and aiding in muscle growth and repair. BCAA’s only contain 3 of 8 essential amino acids which are used primarily for growth and to repair muscle optimally after exercise.
So to sum up… whether you’re a heavy lifter or just looking for optimal recovery studies have shown the body utilizes EAA’s better pre-training and has a huge need for BCAA’s post workout for recovery.
Creatine should not need any introduction, it has been a stable in bodybuilding and other athletic sports for a long time, and rightly so! The main reason is its effective, and the other is its cheap.
Its primary benefits include, boosting intracellular water which in turn increases protein synthesis and rapidly replenished ATP production resulting in increased strength/power output. Creatine should be used pre and intra/post workout and should be dosed at around 3-5grams per DAY to uphold intracellular levels.
As time moves on science moves on, this is where the new CreaTec 1500 comes in from Adapt Nutrition. They have developed the world’s first creatine HCL and creatine magnapower formula. The creatine HCL in CreaTec absorbes 60% more efficiently than creatine mono which means you can take less and get better results.
The creatine magnapower is pure creatine bonded to pure magnesium which contributes to normal protein synthesis and in the reduction of tiredness and fatigue.
For more info check out www.AdaptNutrition.co.uk or check out the Adapt range in the Monster supplements store.
Highly Branched Cyclic Dextrin
Forget your waxy miaze, forget your dextrose, branch cyclic dextrin is the new super carb in town. Highly branched cyclic dextrin is formed through the breakdown of amylopectin using enzymatic treatments into clusters, which are then formed into larger chains using additional branching enzymes. HBCD offers a rapid gastric emptying time due to its low osmolality and high molecular weight, thereby allowing for faster absorption of nutrients (YOUR BCAA’S/EAA’S AND CREATINE) and increased recovery during or post workout.
This is my typical Periworkout nutrition plan…..
30 mins Preworkout – 10g EAA’s with 2 caps of CreaTech
Intra workout – 50g highly branched cyclic dextrin with 5g EAA’s and 10g BCAA
Post workout – 10g BCAA with 2 caps of CreaTech (could also use CreaTec Intra workout instead of post)
“An engine needs all of its parts to perform optimally, only when your nutrition and diet are on point as well as your supplementation will you be on the road to greatness”