Weight training, whether your live for it or dread the mere thought of it, is a vital component to any exercise routine. Striving to complete your repetitions and gradually increasing lift weight are vital to any successful weight lifting regimen. While many factors are involved in both the muscle gains achieved through your program and your ability to retain these gains, one of the most important aspects of intensive weight training is the ability of your body to adequately recover from these difficult sets of repetition and goals. Recovery not only sets the pace for which you are able to continue your training, but the harder it is for your body to recover, the higher your chance of illness, muscle fatigue, and exhaustion. To help secure your optimal recovery time, an additional supplement of Glutamine can prove beneficial.
So What is Glutamine?
Glutamine [2,3] is a naturally occurring amino acid found inside the human body. Glutamine is one of the few amino acids to possess the ability to easily cross the blood to brain barrier. While stores of this amino acid are found in the body, it is depleted throughout the duration of intensive exercise. Since Glutamine performs multiple functions throughout the body, especially in aiding with the recovery process, many athletes benefit from an increased supply through an additional supplement.
How can Glutamine help?
In order to perform our best during new and more challenging weight training programs, as well as other specific types of regimens, our bodies must be able to recover on a daily basis. To properly recover, Glutamine provides [2,3,4] our bodies with a number of benefits intended to stop the breakdown of muscle as well as fortifying the immune system. Glutamine  inhibits the breakdown of muscles after a workout by providing the muscles with a component with which to create and build newer and stronger muscle. Many athletes who have recently started a weight lifting system are susceptible to muscle tear and as their body’s supply of Glutamine drops, their need for a fortifying agent increases.
A study  conducted on the relationship between Glutamine intake and increased muscle strength and fatigue suppression suggested that with the increased supply of this amino acid readily available to an athlete’s body, the athletes were both better able to meet their current goals and were more prepared to tackle more challenging tasks in the future. Finally, by increasing the strength and functions of our immune system , our bodies are better able to fight off illness which many athletes are prone to contract after an especially intense competition or practice. Acting as a precursor  to the powerful antioxidant Glutathione, the supplement provides protection against the numerous types of free radicals associated with the oxidative stress endured by the body after sessions of exercise, especially during exhaustive weight training routines.
Many athletes, both younger and older, often seek out beneficial supplements intended to help increase either muscle gain and retention, enhanced stamina and endurance, or, one of the most essential, assistance in weight loss and maintenance. Most athletes need a supplement that can help them either to better maintain their weight for the nature of their sport, such as wrestling or boxing, and to help them burn additional fat for added physical speed and energy for their sport, such as track, swimming, soccer, etc. While maintaining a healthy diet is essential to this type of maintenance, an additional supplement of Yohimbine can help an athlete reach their weight oriented fitness goals.
What is Yohimbine?
Yohimbine [2, 3] is a naturally occurring alkaloid known for its stimulant and fat loss enhancing properties. It is most often derived from different plants including Niando and Indian Snakeroot and is often referred to by other names including Yohimbe Bark and Corynanthe Yohimbe. Since Yohimbine works as a strong stimulant and energy production agent inside of the body, it is not recommended to exceed proper and healthy doses.
How can Yohimbine help?
Problems controlling weight, especially during peak competition preparation, can often be observed during the increased consumption of carbohydrates for lasting energy. This increased intake can result in unused resources that will be stored as fat in the body which subsequently increases overall body fat deposits and body weight. When enhancing a training program with Yohimbine [1, 2], the supplement performs as a compound that continues and regulates the body’s fat burning abilities from actually ceasing, unlike Ephedrine which claims to “kick start” fat metabolization. It performs this action by stimulating receptor systems of fat cells to promote proper activity of different enzymes responsible for correct thermogenesis.
Yohimbine  has also been shown increase the body’s ability to burn fat through the increase in the release of adrenaline in the body. One study  conducted with an elite team of soccer players concluded that Yohimbine acted effectively as a fat burning and weight loss component when introduced. The study supplemented 20 male soccer players who were placed into two different groups- placebo and Yohimbine supplemented. All athletes involved performed the same exercises and experienced the same levels of physical activity. By the end of the trial, the group supplemented with Yohimbine showed much lower overall fat mass and body weight versus the placebo group who only experienced traditional and expected fat loss. None of those involved in the study reported any adverse effects of the supplement. You can buy Yohimbine from this great shop here.
You put in extra hours at the gym to meet your goals and you work hard to maintain a healthy diet. You did the research and handpicked what items to include in your workout stacks, but are you getting the most out of these supplements? When selecting what supplements to include as part of your regimen, you need to consider your goals, your approach, and your body’s needs. If you do the work, you expect to see and feel the results. With the right choice of supplement, you can set yourself up for success when considering improvements in muscle function, size, and retention. Including Beta-Alanine in your supplement regimen can help you reach your goals faster and in a more efficient way.
What is Beta-Alanine Supplement?
Beta-Alanine [1, 4] is an amino acid that is derived from the parent amino acid Alanine. Beta-Alanine is a precursor to a number of compounds that are used within the body. Vitamin B5, also known as Pantothenic Acid, Anserine, and Carnosine are three of the main compounds that are synthesized from beta-Alanine. Carnosine is naturally found in high concentrations in both healthy muscles and brain tissue.
What are Beta-Alanine’s Benefits?
Choosing to supplement with beta-Alanine has been shown  to increase the amount of Carnosine present in different muscle groups throughout the human body. The increase of this vital buffer compound helps to increase the elasticity, function, and performance of muscles during aerobic and anaerobic exercise routines. When the level of natural Carnosine falls, the body has an increased chance of improper muscle function and possible muscle gain losses. During intense workout sessions , the number one cause of muscle fatigue is an imbalance in the pH levels called intramuscular acidosis. Beta-Alanine acts as a strong acid buffer to help protect against fatigue which subsequently increases both total workout time and overall effectiveness of the workout. Additionally, Beta-Alanine supplement  has been reported to protect against stress and exercise induced lactic acid, another form of acidosis in the muscle groups.
Besides acting to increase and prolong muscle functions, Beta-Alanine supplement also provides other benefits to the body during exercise. Possessing strong antioxidant properties , Beta-Alanine works to fight free radicals caused by oxidative stress, such as intensive exercise regimens. This action enables muscles to recover faster and more efficiently, to improve pH levels for optimum muscle performance, and to ultimately increase time spent in the gym working towards your fitness goals. Added benefits of its antioxidant action include the protection of healthy and properly functioning cells directly linked to various muscle groups, our central nervous system, and many major organs such as the heart and stomach.
There are numerous different combinations of supplements available that can provide benefits in multiple areas throughout our bodies. Certain combinations, however, can have a more positive influence than others can. When deciding what types of supplements to include in your routine, a variety of factors should be considered. If you are searching for an addition to your existing pre workout stack to help you maintain the benefits of your intensive exercise regimen, Tyrosine supplement and Citrulline Malate powder are two beneficial supplements that work together within the body to perform a number of functions.
What are these supplements?
Tyrosine [1,2] is an amino acid that provides a number of benefits to the body. It is most often utilized as a building component of neurotransmitters, compounds that facilitate proper communication between different nerve cells. These cells can influence and maintain balanced moods and emotions. Additionally, this supplement is one of the 22 amino acids that are used by the body to maintain protein synthesis. Tyrosine supplement is believed  to help the body produce Norepinephrine and Epinephrine, two hormones necessary in dealing with mental, emotional, and physical stressors which include the different components that make up your daily exercise routines.
Citrulline Malate [3,4,5] is an amino acid used in the bodybuilding community as an aid in both weight maintenance and muscle gain. Named after the Latin for watermelon, a source that the supplement is derived from, Citrulline Malate powder has been shown to perform functions in the heart and numerous muscle groups, as well as displaying properties akin to anti-fatigue agents.
How do they work?
When we work our bodies and muscles in an effort to reach our fitness goals, we put stress, both oxidative and mental, on our bodies. If these stressors aren’t properly maintained and dealt with, there can be numerous adverse long term effects on our bodies. Tyrosine  works to alleviate aspects of this stress by enabling neurotransmitters throughout our body to better communicate and function. With this supplement, the levels of Dopamine in the body increase further improving mental stress and mood. Citrulline Malate has been shown  to maintain muscle gains brought on by exercise by fighting off different bacterial toxins that can cause muscle deterioration. Additionally, Citrulline can reduce both recovery time and muscle soreness associated with high intensity regimens. Acidosis is a very common side effect of prolonged physical activity, but Citrulline appears  to possess the ability to ward off factors brought on by acidosis such as extreme fatigue and temporary confusion.
- 1. https://www.umm.edu/altmed/articles/tyrosine-000329.htm
- 2. https://en.wikipedia.org/wiki/Tyrosine
- 3. https://www.ncbi.nlm.nih.gov/pubmed/20386132
- 4. https://www.livestrong.com/article/327513-citrulline-malate-benefits/
- 5. https://en.wikipedia.org/wiki/Citrulline_malate
During a workout session, many of us begin to feel sapped of energy and experience feelings of fatigue and exhaustion. This can lead to less productive time in the gym, less muscle gains, and, ultimately, can hinder our ability to reach our goals. A healthy diet can be fortified with beneficial supplements to help our body adapt to increased intensity during training when working towards a set of goals. Two different compounds, Creatine and Caffeine, when included as part of a workout stack or as daily supplements, can help the body combat fatigue and increase the overall performance of our bodies.
What is Creatine Supplement? What is Caffeine Supplement?
Creatine [1,2] is an amino acid that occurs naturally in humans and is found in different organs in the body- the liver, kidneys, and pancreas. Creatine supplement is used as an energy source by skeletal muscles during intensive exercise and is transported easily and efficiently through the bloodstream. Since its discovery in the early 1800s, Creatine is known to be significant in the proper functioning of the skeletal muscles as roughly 95% of the body’s supply is stored in these muscles. Additional supplementation of Creatine has not been shown to have high chances of toxicity in the body.
Caffeine [3,4] is a natural alkaloid that is widely used for its stimulant effects on the central nervous system which help alleviate symptoms of sleepiness and fatigue. Caffeine supplements are derived from a number of sources including the coffee bean, leaves of different types of teas, guarana berries, and numerous others. While intensive amounts of Caffeine supplements are not recommended, moderate levels have been shown to improve different aspects of our body’s performance and concentration.
How can these supplements help?
Creatine and Caffeine supplements can be taken at varying periods of the day depending on your workout schedule, diet, and sleep habits. When taken as part of a supplement schedule, the two compounds work to provide our bodies with energy and prevent early feelings of fatigue. During a workout, the stress we exert on our bodies and muscles can create a need for quick energy resources to help keep our current pace and stay on target. Creatine [1,2] fills in these gaps by helping to energize our muscles to help prolong and increase performance. Additionally, Creatine is reported to increase the body’s ability to build and retain lean muscle. Caffeine also helps [3,4] to energize our bodies by stimulating different systems of our body to alleviate feelings of fatigue during especially intensive exercise regimens. Caffeine can provide faster reaction time, increased concentration, and boost total time spent in the gym. This combination can help us to meet our fitness and health goals, but as with any supplement, the body requires both adequate hydration during exercise and recovery time to ensure optimum performance of our bodies.
Vinpocetine, a naturally occurring chemical compound derived from the extract of the periwinkle plant , is a great addition to any pre-workout supplement regimen for those who truly want to perform to the fullest of their ability. Besides having the desire to succeed and the endurance to work towards your goals, one of the greatest aspects needed in any workout routine is the ability to remain mentally focused during a task. As a workout progresses, different equipment and techniques are used and this ability to accurately recall proper safety guidelines and exercise methods requires a vigilant mind. Taking Vinpocetine supplements before an intense session can benefit you keep your mind, and your body, on the path to achieving your goals.
How can Vinpocetine Benefit Me?
The supplement Vinpocetine is a known and effective vasodilator, an agent that helps to widen the walls of the blood vessels thus decreasing both flow resistance and blood pressure. When facing especially challenging exercise routines, Vinpocetine’s ability to decrease the resistance of the flow of blood, and subsequently speed the delivery of essential oxygen to different regions of the body, improves recovery and mental performance. This heightened focus is brought on by the increased delivery of oxygen through the blood to cells in the brain . These cells then utilize this oxygen to promote the creation of additional adenosine triphosphate (ATP), the fuel that these cells need to operate efficiently. When cells are operating at their highest capacity, the human body is better able to perform and handle the demanding stressors of any workout routine.
What other benefits can Vinpocetine provide?
Vinpocetine has been shown to be an extremely effective anti-inflammatory compound and is thought to promote cell, heart, and lung health, as well as joint health. Additionally, after a rigorous workout, the supplement enhances the body’s ability to fight off swelling and recover faster. Due to its ability to improve brain cell function, different researchers believe Vinpocetine will be a useful tool in dealing with age related memory loss. The different benefits [1, 2, 3] that Vinpocetine is thought to provide include:
- Improved eye function and overall vision
- Help with hearing impairment
- Better glucose usage by cells in the brain
- Improve mood
- Improve user’s ability to sleep.
- Promote healthy bladder function.