Use The Right Supplements According To Your Training

As a top elite athlete and back on a mission to achieve the impossible (or near impossible) at my age. It’s not only my goal, but every elite athlete's goal is to enhance our physical performances associated with prolonged muscular performances.

We know and are aware that not every pre-workout supplements are made equal, or that is even clean enough for us to be using.

Did you know by selecting the wrong supplement with useless ingredients depending on the type of workout or training you do, it's compounded acts like a placebo?

Meaning it simply does you and your body no good to achieve the result your paid for.

Here are 4 of many supplements you might want to consider looking into depending on the type of workout you're about to be handle today.

BETA-ALANINE

Beta-alanine is often found in supplements packs. Several research and studies have proven that it does enhance muscular endurance with a 2.85% increase when exercising 60-240 seconds. It can help to perform one or two additional reps in the gym when training 8-15 repetitions and moderate to high-intensity cardiovascular exercise, like rowing and sprinting. The standard dosage is between 2-5 grams. An average of a 2400mg daily split in 3 dosages of 800mg is recommended. If you do feel a tingling sensation it’s called paresthesia, and it’s a harmless side effect, it will mean you took too high of a dosage.

NITRATE

Nitrate is said to improve prolonged anaerobic exercises as it converts to nitric oxide. Nitrates critical role in controlling blood pressure and cardiovascular health management. Nitrates converts to nitric oxide. Nitric oxide plays a significant role in vascular relaxation, immune response, inflammation, anti-thrombotic activity, and memory formation. Also known as the molecule of life, I use the most potent blend of nitric oxide. I have been using it for eight months regularly, and I have been able to increase the intensity of my workout which allowed me to reach a greater physical performance to get back to playing at a high elite level in my respective sport. If you do not have access to high-quality supplementation of nitric oxide the next best thing that contains a high concentration of nitrates can be found in beetroots, beets, or beetroot juice. Keep in mind; you will want to consume between 6.4-12.8mg/kg.

SODIUM BICARBONATE

Sodium Bicarbonate is useful for cardiovascular exercise in the 1-7 min range and some cases up to an hour long. Make sure you do not mix in the same drink your nitrates and sodium bicarbonate. For athletes, standard dosage is between 200-300mg/kg taken 60-90min before exercise. Make sure not to consume it too fast or making sure you don’t take too much of a high dosage as it can cause gastrointestinal side effects. It ideal to beat the “burn” effect but if you make single sprints, this supplement is not that reliable for you. The marketing about how sodium bicarbonate to be a fat burning agent still has been found any link to weight loss in any studies.

*Tip - You can take it daily as it appears to be effective in reducing acidosis induced by your diet or against the process, and even the rate of bone loss over time. It has been proven for this that potassium bicarbonate daily is better.

BRANCH CHAIN AMINO ACIDS

Branch chain amino acids better known as BCAA’s appears to be useful in prolonged workouts from 30-60min or more. 15g is enough for a novice to help and reduce fatigue but unlikely to be sufficient for elite athletes. BCAAs are three amino acids with similar structures that support your muscles. It can also be found in foods containing proteins such s eggs and meat. I don’t take BCAAs anymore, but I have notice benefits from it when taken at specific times. If you already consume 1-1.5g/kg per day of protein from foods taking BCAAs are useless for your body, as it has all it needs already.

Most of the time the salesman in a supplement shop might seem to know enough about their products. 

What you might not be aware of is that they have lines of products they have to push and sale. Most of the time you do not need what they are "recommending." Which is why I prefer learning and knowing the truth about what I should and shouldn't be indulging from a supplementation points of view.

As most elite athletes, we have access to an abundance of resources to get be well informed prior going in a supplement shop.

The last thing you want is to leave the store having bought over 200$ of products that you do not need.

Got questions about certain supplements you're taking, get in touch with me on my Facebook page and let me send you my opinion from an elite athletes point of view.

- The KiD

"Every Day Is Game Day!"