Try This! | Supplements to Maximize Workouts

Facebook
Twitter
LinkedIn

Looking to get a leg up in your workouts, maximizing their effectiveness and ramping up your fitness level? Research suggests these supplements may make a difference in our workout routine:

  • B-alanine is naturally found in beef, pork, chicken, turkey, whitefish, and salmon, and may improve athletic performance and reduce muscle tiredness. If supplementation is your choice, the suggested dose is 2,000-6,000 mg per day, in divided doses.
  • Creatine is a substance found proportionately less in women and has been suggested to improve muscle strength and athletic performance. The recommended dose is 20 gm per day for 7 days then 2.25-10 gm daily for up to 16 weeks. Recent research also suggests the supplement may be helpful in mood stabilization.
  • Dietary Nitrate (NO3) may improve exercise endurance when taken about three hours prior to working out. It’s found in foods like spinach, arugula, celery, beets, and romaine lettuce. In supplements, the recommended dose is 3.7 mg per kg of body weight.
  • L-citrulline may improve blood flow when taken before exercise. Foods including watermelon, pumpkin, squash, and chickpeas contain l-citrulline. If you use a supplement, 2.4-5 grams is the recommended dose.
  • Leucine is an amino acid that stimulates new muscle synthesis. It’s found in many foods such as chicken, beef, pork, tuna, firm tofu, canned navy beans, milk, ricotta cheese, and pumpkin seeds. The suggested intake is 55 mg of leucine per kg body weight on a daily basis.

When starting any supplement, it may take two-to-four weeks to see results. To understand which supplements work for you, try starting with one option versus taking multiple options simultaneously. When buying and taking supplements, it’s essential to get the recommended dosage but to remember that more is not always better; high doses of supplements can sometimes have detrimental health effects.

More to explore

Book Review: Tough Broads

I recently read the newly published book by Caroline Paul, entitled Tough Broads. It is a fantastic read about select older women who have aged well and what has contributed to that.

Read More »

06.13.24 Do You Have a Longevity Plan?

You have a retirement advisor. At work, you have likely written annual career goals and objectives. If you were at home over the years, you managed kids sports and schooling plans. Why is your health any different? Yet it is.
Very few of us have taken steps to create personal health and longevity plans. And yet, we now know that the condition we’re in at 75 is heavily based on how we treated our body and brain in the preceding decades.

Read More »

Train & Travel Adventures!

Check out our upcoming trip to Africa! We’ll start training soon for this amazing October trek up Mount Kilimanjaro! The good news is that we’re taking 8 days to get to the top, so there’s plenty of time for acclimatization in the altitude.

Read More »

Train & Travel Adventures

How about a trip to Patagonia where crystal green waters and icy blue glaciers await? We’re trekking the W Trek again in January with training starting in October. Here’s what some of the women said from our March trip:

Read More »

05.01.24 5 Steps to Evaluate Your Longevity Odds

Here’s a burning question for most of us in midlife: “What do I hope to accomplish in the next 10 years?” There are so many potential options for your response but however you answer, health is likely a prerequisite. We’ve got a few ideas for your goal and also ways to ensure you are able to achieve it:

Read More »

Get Our Newsletter!

Stay informed on the  latest news, nutrition and adventures.

Login

Login to your account

Get Our Newsletter!

learn more about b.untethered & yourself

B.U
Skip to content