Looking to optimize your workouts? Whether it is going on a walk, a run, taking a workout class or playing a sport, sometimes we need a boost! Some supplements can help your athletic performance and muscle building. Keep reading to learn more about pre- and post-workout supplements and which may be best for you.

Beta-Alanine

Beta-Alanine is an amino acid produced in the liver that works as a pre-workout. Pre-Workout Supplements are designed to provide energy for your workout! Typically taken 15-30 minutes before a workout.

Beta-Alanine Benefits and dosing:

• Research shows upplementation could help improve exercise performance, particularly high-intensity exercise (HIIT) or short sprints
• Dosage: 4-6 g/day
• Food sources Chicken, pork, fish, eggs, red meat
• A potential side effect is skin tingling

Beta-Alanine is best for People who:

• Do HIIT exercises or other high intensity training
• Want an energy boost for their workout
• Feel like their muscle fatigue quickly during workouts

Creatine

Creatine is a natural compounfd in our body that helps produce energy for our muscles.

Creatine Benefits and dosing:

• Supplementation can increase exercise capacity and training volume
  • Training volume = amount of lean mass, muscular strength, and power
• Could also help individuals struggling with long-COVID symptoms such as fatigue
• Some research suggests high doses may help with brain health and alzheimer’s
• Dosage: 2.5-5g/day
  • Can be taken before, during or after a workout
• Food sources: red meat and seafood
• Side effects may include gastrointestinal issues such as diarrhea, nausea, bloating, and cramps

Creatine is best for People who:

• Feel very sore after workouts
• Have trouble building muscle despite strength training regularly
• Want extra energy, brain and body benefits

Branched Chain Amino Acids (BCAAs)

Branched Chain Amino Acids are a group of amino acids that help to support muscle growth. They are “essential amino acids” meaning that we have to consume them in order to have adequate amounts. Our bodies cannot make BCAA’s like other amino acids.

BCAA Benefits and dosing

• Promotes muscle recovery after workouts, reducing burnout, and preventing muscle breakdown
• Dosage: up to 20g/day
• Food Sources: chicken, red meat, fish, and eggs
• It may not be suitable for people with diabetes as it can disrupt the normal actions of insulin

Creatine is best for People who:

• Have a low protein intake or struggle to eat adequate protein for their needs
• Can’t take creatine even at low doses due to GI issues

Conclusion

If you are working out consistenlty and eating well but still not reaching your fitness gaols, supplementation may help improve athletic performance. Make sure to read the directions on the back of the bottle for measuring and dosage. Speak with your healthcare provider when taking these supplements.

Disclaimer: This content is for informational and educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, lifestyle, or supplement regimen.