Friday, 9 December 2011

Best Pre Workout Supplements

    Here is a recent article underlining the importace of a pre-workout nutrition plan.
    Research has demonstrated the effectiveness of a pre-workout protein drink.

      Delivery of amino acids has been shown to be significantly greater during the exercise bout when consumed pre-workout than after exercise (Tipton, 2001). There is also a significant difference in amino acid delivery in the 1st hour after exercise, with the pre-exercise protein drink providing a significant advantage. Net amino acid uptake across the muscle is twice as high with a pre-workout protein drink as compared to consuming it after. Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, was significantly higher when amino acids were taken pre-workout. These results indicate that the response of net muscle protein synthesis to consumption of a protein solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids.

      A lot of these studies conducted aren't exactly definitive, but it at least shows that there is some advantages of taking a preworkout shake before exercise.

     In my opinion it will increase protein synthesis, provide a anti-catabolic environment for your body while training, and provide energy during resistance training. I swear by using around 10 grams of BCAA's, 1 scoop of whey isolate, and some dextrose pre workout. Those are my set in stone best pre workout supplements. Of course, a welcome addition in my opinion is 3 grams citrulline malate. I can certainly tell a big difference the few times I missed my pre shake.

                                                                           Max from Michigan

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