Training performance capacity seems to be a major goal for many of today’s leading products. Three ingredients, listed below, will be known to you, and more often than not, they will be present in your pre-workout formulas. They are:
- Beta-Alanine: This amino acid is thought to improve endurance by increasing the production of carnosine, a compound that helps buffer acid in muscles. This is an excellent ingredient that like creatine requires loading and is highly effective when the exercise “set” lasts between one to four minutes.
- Creatine: This supplement is thought to improve endurance by increasing the availability of energy to muscles. I’m not aware of any single ingredient more researched and clinically validated in the Sports Nutrition space.
- Caffeine: This stimulant is thought to improve endurance by increasing alertness and focus, and also by mobilizing fatty acids from fat tissue, which can be used as an energy source. Remember to use caffeine responsibly and take scheduled breaks.
It’s important to note that the effectiveness of these ingredients may vary from person to person, and whereas there is a lot of research available to support claims, it is important to consider the source of such claims.
Marketing companies have been known to embellish an ingredient’s training performance capability. There are also marketing companies that avoid such practices entirely and take pride in always “doing” the right thing. We encourage you to put some effort into finding these brands.
One action item to consider is to find out the optimal training performance dose associated with each ingredient. One reputable place to go is www.examine.com for cross-referencing doses.
It’s always a good idea to speak with a healthcare professional before starting any new supplement regimen or exercise program.
Beta-Alaine, Caffeine, Creatine, and other dietary supplements should not be used as a replacement for a healthy diet and regular exercise. It is always recommended to speak with a healthcare professional before taking any dietary supplement, particularly if you have any pre-existing medical conditions or are taking any medications.