Optimize your training with supplements - PART 2

Effort, discipline and consistency will always be the catalysts for your results in the gym. Of all the supplements known to date, none of them can do the work for you. However, we know today that they are a valuable help in achieving your goals, especially if you are someone who not only looks for fitness but also performance.

In this second part, I present you some supplements which will have a direct impact on your training sessions and your recovery. Unlike the supplements in the first part, they must be taken directly in connection with your training session to benefit maximum potential effects.

Before workout supplements 

Beta-Alanine : 

1 to 4 grams taken about 45 to 60 minutes before your training session. Beta-alanine has demonstrated a significant increase in muscle endurance in training. This supplement will help you relieve lactic acid release by increasing the carnosine reserve, which adjusts the body's pH and buffers the acids produced. The effect is all the more effective in the long run.

Green tea extract :

A dosage of 200 to 400 grams is ideal to help the use of fat reserves during physical activity. It can also be beneficial for supporting thyroid function and improving estrogen management.

Acetyl-L-Carnitine :

A dosage of 1000 to 3000 mg taken 45 minutes before training increases energy production and helps to send fatty acids into the mitochondria to be burned as fuel.

Spark Pre-workout :

A formula like Spark pre-workout can be very useful for those who want to perform at a higher level. Rich in 26 grams of diverse Amino Acid, its varied formula will help you increase your energy level, focus and stamina. The result will only be positive and will help you beat your personal records.

Supplements to speed up recovery


Taken before, during and after training, BCAAs are an important aid in recovery. I suggest a dosage of at least 20 grams per training session for an individual of 200 lbs who aims for muscle hypertrophy.

Glutamine :

Glutamine is possibly the most important amino acid for tissue repair. Excellent for regenerating the mucous membranes of the stomach, boosting the immune system and accelerating muscle recovery. It stimulates the release of growth hormone and increases protein synthesis. I usually recommend 15-25 grams post workout for an individual of 200 lbs. The same dosage can be repeated before bedtime.

Creatine HCL : 

When it comes to performance, hypertrophy and gain in training, creatine is undeniably a must in the athlete's arsenal. The main reason is simple: creatine has been tested, tried and manipulated in all its forms and its results are proven. Creatine supplementation boosts the creatine stores in your body.

Your muscle tissue stores creatine as phosphocreatine. Phosphocreatine is synthesized during high intensity exercise, such as weight training, to provide extra energy to your muscles. Creatine draws water into your muscle cells, increasing protein synthesis.

It is then used by your body as a form of fast energy during high-intensity, short-term activities, such as heavy muscle training or sprints.

Article written by : Stéphane Aubé - HUNGRY FOR VICTORY