Nitric Oxide Supplements

Nitric oxide works to increase muscle size

Nitric oxide is a chemical compound made of nitrogen and oxygen. As a supplement, it is widely used to increase muscle size and endurance. Nitric oxide increases blood flow, which can lead to increased muscle gains.

How does Nitric Oxide Work? What is it and Why is it Important?

Nitric oxide benefits
Nitric oxide can help with muscle strength and growth.

Nitric oxide is a very important biological messenger, and a versatile molecule. It is synthesized from arginine, oxygen, and NADPH. Blood vessels use this compound to relax the surrounding muscles, which makes it a vasodilator.

Its main role in the body is regulating blood flow and communication between different organ systems such as the brain, lungs, and kidneys. Nitric oxide can diffuse freely across membranes, which makes it effective and fast-acting. It can also affect the body’s release of adrenaline and other hormones. Therefore, it can help muscles get more nutrients while under physical stress.

Nitric Oxide Benefits

nitric oxide muscle growth
Nitric oxide can help you set new personal records.

The vasodilation and hormone increasing effects of nitric oxide are believed to make it effective as a supplement for greater endurance and muscle gains. Those supplementing with nitric oxide often report more muscle growth after workouts, and less fatigue. The ability to workout harder and faster means that muscle growth can happen more quickly, and it is easier to increase workout length and intensity when more blood is flowing freely to the muscles. Taking nitric oxide can help increase the anaerobic threshold, the point at which lactic acid builds up in muscles and causes fatigue.

Nitric oxide supplements, and those that increase the influx of nitric oxide to the body, have been shown effective in increasing blood flow in active men [1]. Some supplements contain a precursor to nitric oxide, which is then synthesized in the body after ingestion. Either supplement will rapidly diffuse into the body and increase blood flow quickly.

Taking Nitric Oxide Supplements

The best way to take nitric oxide supplements is by mixing the supplement powder with a beverage and consuming it pre-workout. It is best to follow the dosage instructions that come with the specific supplement, since most nitric oxide powders will contain other compounds that help the nitric oxide to absorb. Supplements commonly contain arginine, citrulline, and other strength boosters that help the efficacy of nitric oxide.

Nitric Oxide Supplement Side Effects

There are many N.O. boosting supplements available on the market, so side effects may vary depending on the supplement. The most common side effects include, nausea, changes in blood pressure, and decreased dopamine levels. There are several supplements to take that may counteract the side effects of nitric oxide supplements. Fish Oil maintains healthy blood pressure levels and mucuna pruriens increases dopamine levels.

Sources

1. http://www.ncbi.nlm.nih.gov/pubmed/20885188

The Best Pre-Workout Supplements for Women

pre-workout supplements for women

Step into any gym, especially the weight room, and you’re likely to see a scene dominated by men. Online resources are heavily geared toward men as well, with dozens of large sites, forums, and stores focused on providing men with what they need to succeed in the gym. What about the other half though? Should women be relegated to slow-paced elliptical workouts and measly salads to achieve fitness goals?

No, absolutely not! Women can benefit from weight training just as much as men. Sure, you may not want to look like Arnold Schwarzenegger when you walk out of the gym (and your natural biology would make sure this change doesn’t happen), but who doesn’t want to be stronger, leaner, and more toned?

So suppose you’re already lifting weights or ready to make the jump, you will want to make sure you are getting the most out of your time in the gym. Pre-workout supplements can do just that. While they’re often associated with muscle-bound guys screaming during squats, pre-workout supplements can offer many benefits to women.

Benefits of Pre-Workout Supplementation

For a long time, supplementation was viewed from a post-workout perspective. Empty the fuel tank, refill the fuel tank. Over recent years, however, it’s become increasingly obvious that by filling your tank with the right kind of fuel before you workout, you can make sure the right nutrients are ready to go right when you need them.

Pre-workout supplements can help you maximize:

*Strength – Any time you workout, you have to overload your muscles to get results. Pre-workout supplements can help you lift more weight and for a longer duration while training and ensure your muscles have the energy to perform.

*Recovery – DOMS (delayed onset muscle soreness) can be a thorn in the side of any athlete. The right supplements can reduce muscle soreness so you’ll be ready for the next session faster.

*Fat Loss – By taking supplements that help your body use its own fat as fuel, you can improve body composition by burning fat while you build muscle. Lean muscle is also referred to as “metabolic currency” meaning the more lean muscle you have, the better you are at burning fat!

Which Supplements Should I Take?

Now that you’re well aware of the benefits of pre-workout supplementation, you’re probably wondering which supplements you should be taking and you may be a little confused. This confusion is understandable as there are many effective pre-workout supplements on the market. Fear not! Below are the essentials of pre-workout supplements for women. These will help you achieve the benefits listed above and get the most out of your gym time.

Magnesium Creatine Chelate

Creatine is one of the most widely-used supplements and a staple in many athlete’s stacks. Creatine helps support performance while training and improved recovery post-workout. There is a downside to some forms of creatine, however. Some users report bloating when taking basic forms of creatine, mainly creatine monohydrate. So, what’s the best creatine for women that don’t want to walk around feeling bloated?

Magnesium creatine chelate is a relatively new form of creatine that helps you get performance and recovery benefits of creatine without feeling like you swallowed a balloon. One study even showed that magnesium creatine chelate was 6-8% more effective than creatine monohydrate alone. Higher performance with no bloating worries make this the best pre-workout creatine for women.

Whey Protein

As you exercise, muscle tissue is broken down and then repaired afterward by building blocks of protein called amino acids. Whey protein, another staple in the supplement world, helps repair muscles faster by delivering amino acids to muscles quickly. When you repair muscles quicker two main things happen. First, you experience less soreness so you’re ready to get back in the gym faster. Second, and perhaps the more important of the two, you build muscle and see results faster. Whey protein is normally sold in powdered form and in a variety of flavors so you can mix it with other supplements in a pre-workout shake.

Citrulline Malate

Citrulline malate is a complementary supplement to magnesium creatine chelate. By reducing muscle fatigue and improving strength, citrulline malate makes you more efficient in the gym and helps you work harder. Citrulline malate works in two main ways. First, it increases blood flow to the muscles, removing toxins, and delivering nutrients. Second, it increases ATP energy in muscles, giving you that extra boost to work harder. The icing on the cake with citrulline malate is the recovery benefit. Research shows that citrulline malate not only improves performance during a workout, but can reduce soreness by up to 50%!

Nitric Oxide

Nitric oxide (sometimes shown as the acronym NO) is a fantastic supplement with multiple benefits. First, it increases blood flow to the muscles during workout. It delivers more nutrients and oxygen to the muscles, enabling you to workout harder and longer in both strength and endurance exercises. The increased flow of nutrients to muscles also boosts recovery. Additionally, it helps the body use existing energy more efficiently and improve lypolysis. Meaning, glucose in your bloodstream and stored fat can be broken down and used even faster as fuel during a workout!

There you have it, four high-quality pre-workout supplements that come highly recommended for women! As you can tell, these all have incredibly synergistic effects. Whether it is whey protein providing amino acids or nitric oxide moving them to muscles while burning off fat for energy, these supplements are sure to help you get the results you want in the gym.

Supplements to Increase Vascularity

There are many powerful vascularity supplements

It seems like every bodybuilder and weightlifter wants to have a more vascular appearance. In other words, they want the added impressiveness of bulging veins on a massive and ripped body. This vascularity certainly shows to the world that you are a beast.

Of course, a lot about how much veins can be shown is determined by genetics. Even still, everyone can work hard at building larger veins and making them stand out. Plus there are some supplements that can aid in this task. Some are vasodilators, some improve blood flow, and others increase pumps.

Citrulline Malate:

Supplements and Vascularity Benefits
Citrulline Malate

  • Vasodilator
  • Maintains energy levels in muscles
  • Promotes release of nitric acid to increase pumps

CoQ10

  • Poweful antioxidant
  • Removes free radicals, improving blood flow

Nitric Oxide

  • Enhances blood flow and opens up veins

Creatine

  • Boosts energy and muscle pumps
  • Improves blood flow

One of the best vascular aids currently on the market is Citrulline Malate supplement. This supplement operates as a key intermediary in the urea cycle and helps to rid the body of both ammonia and lactic acid, which helps to maintain energy levels in working muscle cells. It is also known for promoting the release of nitric acid, which is thought to be responsible for increasing the intensity of pumps. It also acts as a vasodilator, helping blood vessels to open and expand.

The best way to take this supplement is right before your workout (about 30 minutes before training). The generally accepted dosage range is between 5 and 8 grams.

CoQ10:

Co-Enzyme Q10 is also thought to be a very effective vascular enhancing agent. This enhancement is especially true when it is taken as part of your pre-workout supplementation routine. Additionally, it is a powerful antioxidant and can help to rid the body of numerous poisons and toxins. An even more potent form of this powerful enzyme is Ubiquinol. These supplements are both thought to work by their removal of free radicals in the body, making blood flow much more efficient.

Nitric Oxide:

Another very popular method for increasing vascularity with vascularity supplements is the use of Nitric Oxide or NO enhancers. There are a number of these which have, in recent years, been touted as some powerful pre-workout drinks or energy supplements. Probably the most effective of these has been BSN NO Xplode. The Nitric Oxide has the capability of enhancing blood flow and opening up the veins.

Creatine:

This supplement is well known for the ability to increase energy. Since it is also a nitrogenous substance, the thought is that this partly explains its positive effects on muscle pumps and improved blood flow. Athletes in all sports, from strength to skill and speed events, have taken notice of a number of benefits of Creatine including the ability to produce a more vascular look.

How to Increase Vascularity

All of the above presupposes hard training and an effective nutritional routine. Obviously, in order to achieve a goal like added vascularity you really need to support the body. In addition to training and nutrition, make sure to get enough rest and sleep; rest time is when recovery and muscle/vein building actually occurs.