Supplements for the experiencedBy Linda Ericson // Personal Trainer and Operations Manager at RCSN Fitness February 2018
No matter on what level you’re in your strength training, you will of course benefit from the supplements we mentioned in the previous article. Whey protein and its positive impact on our muscle protein synthesis after exercise, the enhancing effect creatine has on our energy reserves, and all the benefits you'll find in a can of easily absorbed BCAA… All of these will of course keep their places on the list of standing favorites, but since the ambition here is to take our training to the next level we expand the stack with three more supplements, all of which with the purpose of maximizing performance and speed up muscle repair.
Beta-alanine / One PWO
Beta-alanine is a naturally occurring non-essential amino acid that many of us probably associate with tingling sensations in the skin. However, this effect does not tell us anything about its actual effect on our performance. During high intensity exercise the level of oxygen in the blood is not enough to provide us with energy which forces the muscles to produce energy without oxygen (anaerobic). This lowers the pH level in the blood and as a result of that the muscles get sour. Due to this the muscles ability to contract also decreases. A regular intake of beta-alanine helps us increase and maintain the levels of the molecule in our muscles called carnosine. This improves the body's ability to suppress lactic acid and is thereby optimizing muscle work via a correct pH balance. While maintaining constant high levels of carnosine you may very well delay muscle fatigue, which is of great importance to a bodybuilder.
Supplements like One PWO containing beta-alanine interact efficiently with creatine. The recommended dose before exercise is 2-4 grams and if you take the same dose after exercise you can speed up the recovery process.
HMB / One Amino Caps
In the sport industry, this is known as one of the most effective supplements for putting on muscle mass. HMB comes from L-Leucine (the amino acid with the greatest impact on the stimulation of protein synthesis) and appears to inhibit a certain enzyme whose effect is directly muscle-degrading. As we all know by now protein is vital for muscle growth, but it is also important for our immune system as well as the maintenance of high and even energy levels. HMB aims to reduce the general protein breakdown in our bodies, which means that a larger amount of protein can be used for recovery and muscle repair. Individuals looking to increase muscle hypertrophy (growth) and strength should consider some kind of HMB supplement, but even those who want to lose weight can benefit from this. The most effective and healthy dose of HMB as a supplement in combination with regular exercise is between 3-5 grams per day. The greatest synergic (co-operative) effect is with creatine and other amino acids, such as arginine and glutamine. You can find HMB in our One Amino Caps.
Although this non-essential amino acid (the body produces glutamine on its own) does not lead to extreme muscle growth, it plays a significant role in muscle recovery after exercise. Glutamine can affect growth hormones and also regulate the acid-base balance in the body. Individuals who engage in intensive training, exercise twice a day, or are on a calorie deficit can benefit from glutamine supplementation as it has a strengthening effect on our immune system. It also reduces the risk of overtraining and muscle injury. Glutamine is found in protein-rich foods such as meat, fish, yogurt and eggs, but you can also take it as a supplement in its free and more easily absorbed form, usually under the name L-glutamine. For quickest absorption the supplement should be taken on an empty stomach and a recommended daily dose is between 10-20 g. One Whey and One Whey Isolate contains glutamine.
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