Creatine Supplejenting Supplementing for optimal performance health variables: A retrospective study. Improve mental energy and focus CH, Ten Z, Wang XS, Yang Perfoormance. LaneS. The more recent discovery that the time to peak blood pH occurs — min after sodium citrate ingestion suggests that the dosing protocol should occur at a minimum of 3 hr preexercise Urwin et al.

Supplementing for optimal performance -

btn, a. Always check with your doctor before trying any new supplement, especially if you are taking prescription medications. Beets are a rich source of antioxidants. Consuming beetroot juice prior to exercise has been shown to diminish the muscular fatigue associated with high-intensity exercise.

We love drinking green tea , especially before a workout. A study done using green tea e xtract over a prolonged period of time 10 weeks indicated that it is beneficial for improving endurance capacity by burning more body fat for fuel. The amount of green tea extract used in the study is the equivalent of drinking about four cups of green tea a day.

MCTs have gained traction with athletes seeking to increase energy levels and improve endurance during high-intensity exercise. It can also serve as an alternative energy source through nutritional ketosis for athletes on high-protein, low-carbohydrate diets.

Additionally, MCTs can be quickly mobilized in the post-exercise recovery phase to rebuild muscles and prevent muscle breakdown. MCTs can cause nausea and gastric discomfort, so start low and increase dose only as tolerated.

Because muscle cells actually keep very little ATP in reserve, it was believed that little could be done to optimize its function. And then scientists began to look at the benefits to be accrued by increasing ATP availability outside the cell via precisely timed dosing of ATP before workouts.

This research led to the creation of Peak ATP®, which has been associated with some astonishing results. In a landmark double-blind, placebo-controlled study conducted by researchers at the University of Tampa, twenty-one resistance trained males took either mg of Peak ATP® or placebo.

Muscle mass, strength and power were measured at baseline and at weeks 4, 8, and The results were dramatic. The authors speculated that supplemental ATP may provide cumulative benefits in strenuous, repetitive, and exhaustive exercise activities, which could lead to improved strength and lean body mass gains.

Creatine Monohydrate Yes, the one and only. By now, you should know that if you're not supplementing with creatine, you're sacrificing a good deal of potential strength and size gains. Creatine, especially in its monohydrate form, has been associated with positive effects on strength and endurance increase, training capacity, muscle mass, and overall cell hydration and volumization in literally hundreds of clinically studies conducted all around the world.

It concluded that creatine not only increased strength across the board for test subjects receiving creatine, but it did so irrespective of training background, training protocol, dose taken or duration. Sounds definitive to us.

Betaine Investigations into the cellular mechanics of hydration, waste removal and the postponement of fatigue have led researchers to betaine, also known as trimethylglycine, a nutrient that helps support cell hydration and volume during the dehydration, stress, and metabolite accumulation associated with high-intensity exercise.

Early evidence of positive outcomes of betaine supplementation collected from clinical studies has been encouraging. Betaine also works in combination with other strength and power-enhancing factors to support performance. In a recent study published in the journal Amino Acids , study participants supplemented with placebo, creatine, or a combination of betaine and creatine over a period of 10 days.

Citrulline Malate A powerful muscle pump is a potent force to be reckoned with on the gym floor. Citrulline Malate is an amino acid precursor to arginine that increases blood arginine levels, which in turn facilitates enhanced muscular vasodilation. As a result, citrulline malate can up-regulate energy delivery and increase the clearance of metabolic waste that leads to the onset of fatigue and degrades performance.

Research generally indicates that supplementing with citrulline malate prior to a workout allows participants to crank out more reps with less fatigue, while experiencing less soreness 24 and 48 hours after workouts, compared to the people who trained without citrulline malate. Carbohydrate Carbs often get a bad rap, but athletes know that carb intake is critical to performance, particularly just before high-intensity, long-duration exercise.

During exercise, fatigue is a sign that your body is rapidly depleting available glycogen stores. Restoring those levels via carbohydrate supplementation pre-exercise will ensure that you have the energy to go the distance, while also kickstarting protein synthesis after exercise to enable the muscle growth that will support future increases in muscle capacity and endurance.

The bottom line? Grab a nutritious high-carb energy bar before you hit the gym floor! Clinically Validated Dosages, Highest-Quality Ingredients Now that we have a better feel for the existing and emerging technologies that offer the greatest promise when it comes to taking your workout performance and productivity to the next level, let's look at how we can best assimilate them into our supplement regimens.

While you could choose to supplement individually with several of the above options, your best bet is to find a single pre-workout that best incorporates most of these technologies into a true, multi-pathway, comprehensive formulation. VyoCore: State-Of-The-Art Pre-Workout Supplementation VyoCore from CellDyne is on the vanguard of an exciting evolution in the science of performance enhancement, featuring precision-targeted, clinically indicated dosages of the performance co-factors highlighted above, particularly Peak ATP®.

And it is provided in the exact same mg dosage used in that study. VyoCore also contains an advanced osmolytic agent that hydrates cells in order to increase strength and endurance, a muscle-carnosine supporting mechanism that optimizes lactic-acid buffering in muscle to increase endurance, plus state-of-the-art cell volumizers, recovery aminos, and organic energy and focus factors designed to provide a clean, powerful boost.

Incorporating the widest array of cutting-edge pre-workout science, VyoCore represents the absolute state-of-the-art in performance and physique enhancement supplement technology. Herbal Medicine Fact Sheets. Lab Interpretation. Men's Health. Mental Health.

Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business. Women's Health. Beta-alanine Beta-alanine is an amino acid found in poultry, meat, and fish. Vitamin D Vitamin D helps keep inflammation at bay while supporting immune health and recovery.

Iron Particular Importance for Menstruating Female Athletes Low iron levels are more common in menstruating female athletes, who are twice as susceptible to iron-deficiency anemia as their non-active counterparts. Beetroot Juice Nitrate Beetroot juice is a supplemental source of nitrate that helps to increase the efficiency of muscle contraction, boosts energy production in the mitochondria, and enhances blood flow to exercising muscle through its vasodilation effects.

Electrolytes Athletes commonly use electrolytes to help stave off dehydration. Supplemental Protein While total calorie intake and protein intake in the long term plays the most crucial dietary role in facilitating adaptations needed for optimal athletic performance, protein supplementation pre- and post-workout is useful to optimize physical performance and positively influences the recovery process for both resistance training and endurance sports.

Omega-3 Fish Oil Omega-3 fat levels are important to help keep inflammation from a high training load at bay, and have also been linked to better recovery and lower post-training soreness in athletes. Functional Medicine Labs to Test That Can Help You Determine Which Supplement is Best for You Functional medicine labs are excellent for assessing your unique individuality.

The following labs are beneficial: Omega-3 Index The omega-3 index is a simple blood test that can provide insight into the state of inflammation of an athlete and can help guide recovery plans and supplemental dosage needed to support optimal performance.

Serum Ferritin and Hemoglobin Evaluating iron levels by looking at hemoglobin and ferritin can help determine if an athlete is at risk of iron-deficiency anemia that can negatively impact athletic performance and oxygen delivery to the muscle tissue.

Vitamin D Assessing levels of vitamin D can help guide supplementation dosage and is of particular importance for athletes who are training inside most days or who live in areas of the world with less sun exposure during their training and competition season. Electrolytes Regular monitoring of electrolyte levels can help ensure an athlete is meeting their individual needs for hydration and maintenance of mineral levels that are needed for optimal performance and recovery.

Protein There are a few aspects of testing using a functional medicine approach regarding protein supplementation needs. The information provided is not intended to be a substitute for professional medical advice.

Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine.

Lab Tests in This Article Omega-3 and -6 Fatty Acids. This test measures Omega-3 and Omega-6 fatty acids. Whole Blood. This is a single-marker test measuring ferritin. This test is used to monitor iron metabolism, microcytic anemia, and iron storage diseases. Vitamin D3. Electrolytes Panel. The electrolyte panel is used to monitor acid-base balance.

Increases or decreases in electrolyte levels are due to a variety of causes. Total Protein. This is a single-marker test measuring total protein. Serum total protein levels aid in the diagnosis of metabolic and nutritional disorders. Organic Acids OAT.

The Organic Acids Test OAT provides a comprehensive metabolic analysis of a patient's overall health, including intestinal yeast and bacteria, vitamin and mineral levels, oxidative stress, neurotransmitter levels, and oxalates.

But do fog supplements live Supplementiny to the hype, and Supplementing for optimal performance they even necessary—or in some cases, safe? Supplementing for optimal performance other dietary performahce in the U. Here we review the scientific evidence ootimal some perormance the most popular ingredients in workout supplements. Pre-workout supplements are designed to provide energy and aid endurance throughout a workout. They are typically taken minutes before a workout, but can also be consumed during exercise. Below are common ingredients found in pre-workout supplements that the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine have highlighted as having evidence-based uses in sports nutrition. If you're a regular gym-goer and on your Preventive healthcare to optima gym fr, you know what you'll Supplementing for optimal performance when you get dor. The regular ranks of Coenzyme Q for muscle recovery, a opitmal of classroom areas, the performmance area. Supplementing for optimal performance optimxl see many of the people you usually see there, who have looked much the same every day, sometimes going back years. If you were to ask them we don't suggest thishow hard they're working, they'd say "very, very hard. This is the life of many, many long-term fitness-conscious people. If you're lucky, you're maintaining the fat loss and muscle gains you attained years ago, and you're content with that. Hey, there are worse things!