Pre, Post, & Everything In-Between
What, Why, & When You Should Take Them
Prior to diving into the below explanation and details regarding supplements, please remember that they are in fact exactly what their name states— SUPPLEMENTS.
They are an addition, not a replacement, to a healthy well-rounded diet to help take your training to the next level and to help with your recovery.
If you are concerned about any of these supplements, or have any further questions, please consult a UAC coach prior to consumption.
Pre-workout, as is inherent in its name, is meant to be taken ~10–20 minutes prior to a workout with the intended effect of a better muscle pump and increased endurance.
Most pre-workouts contain a blend of vitamins, and stimulants such as beta alanine, beta anhydrous, acetyl, tyrosine, and caffeine. The Bare Performance Nutrition pre-workout “Flight” that we will be offering at the gym is no different.
**DISCLAIMER** If you have not previously used pre-workout, do not jump straight into a full scoop. Start with half a scoop or less and see how you feel.
Flight contains a few of the following ingredients—please read carefully and be aware of the effects pre-workout can have on you.
Beta Alanine (3.2g) — The well known tingle-inducing, endurance boosting amino acid. Fair warning, if you are not used to using beta alanine, you WILL feel the tingles.
Caffeine (300mg) — The backbone of all great pre workouts, caffeine provides the giddy-up you need to bust ass in the gym day in and day out. Ingestion of caffeine prior to exercise has been found to provide extended endurance in moderately strenuous training.
N-Acetyl Tyrosine (1.5g) — Tyrosine is a non-essential amino acid and a precursor for epinephrine, norepinephrine and dopamine. These chemicals primarily produce alertness, increased energy and improved mental focus.
Agmatine Sulfate (1g) — Agmatine is derived from the amino acid L-Arginine. It is released endogenously in response to stress or inflammation. It acts as a vasodilator and increases blood flow, nutrient delivery, neurotransmitter activity and removes metabolic waste.
It’s well established that BCAAs stimulate protein synthesis, and might do so to a greater extent than a normal protein on it’s own. BCAA’s are the essential amino acids leucine, isoleucine and valine, which comprise around 35% of your body’s muscle protein.
They’re “essential” because your body doesn’t make them on its own—you have to get them from food and workout supplements. Like other amino acids, they’re the building blocks of protein. But these particular aminos may also help preserve muscle glycogen stores, which fuel your muscles and minimize protein breakdown during exercise. Better recover and bigger gains—BCAAs can also help enhance muscle protein recovery after your workout, especially when you consume them with carbs.
Translation? BCAAs can help you get more out of your daily gym sessions.
Supplementing with 4-8 grams (1 scoop) before or during a strenuous or cardio workout will increase performance. Taking 4-8 grams after your workout with a post-workout meal will help speed the replenishment of BCAAs in the muscles which speeds muscle recovery and can help prevent overtraining.
You can’t build muscle without protein. Professional athletes know that whey protein supplements are a convenient way to get the quality protein they need for big gains.
Whey protein is considered a ‘complete protein’ that is fast and easy to digest. Whenever we eat a protein source, our body uses the 20 amino acids (which are the individual components of ‘protein’) to repair our bones, muscles, organs and virtually every body part and tissue in the human body. When a source of protein has all 9 essential amino acids, which are amino acids your body needs to get from food, that food is said to be a complete protein. The foods we eat have different amino acid profiles as well as protein absorption rate. Of the different measures of protein absorption, one of the most popular is Biological Value (BV) and whey protein just so happens to have the highest score with a BV of 100 making it a complete protein.
Mix 1 rounded scoop of our whey protein supplements with 4-6 oz of water, milk or your favorite beverage. Vary the amount of liquid for taste preference.
While no supplement can replace a diet of whole, natural, unprocessed foods, whey protein can be useful for people with a very busy, on-the-go lifestyle as a supplement to their normal diet.
Remember these are just recommendations.
If you have any questions or concerns about what supplements you should be taking please ask a coach.