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Pre Workout Supplements

What supplements to take before a workout

How to prime your workout.

These are certain supplements you can use before your training session that will help accelerate recovery and growth. The information supplement companies provide you with consists of what the product will do under optimal laboratory conditions, not how to make them work under real life situations. A critical point, which is often overlooked, is WHEN to use the supplements and exactly HOW MUCH to use so that they provide a real benefit to you. I want to go over the fundamental of only the nutrients which have been researched and proven effective. No boron here!

Let's start witrh the basics. Have a small protein snack or protein shake (30 grams of protein) 1 to 1.5 hours before training. For quick absorption, a protein shake will work best. It's important to have amino acids in your system when you begin your routine. Theses amino are metabolized while you are working out to begin the repair process. As you're "tearing-down" muscle tissue, it will begin to repair itself as the damage is being done, not an hour or a day later as most people think. If you go into your workout with a completely empty stomach, you body will use amino acids from your own muscle tissue (catabolism) as initial fuel for repair. This is something you should avoid at all costs.

Other specific amino acids that can be used one-hour prior to training include branched chain amino acids (BCAAs), ornithine alpha-ketoglutarate (OKG) and glutamine (2-4 grams). Each has been proven to provide specific benefits in many scientific studies performed on people, not lab rats. BCAAs and OKG dosages depend on the body weight of the user. As an example, a 200-pound person would need 12 grams of BCAAs and 4.5 grams of OKG to get the right effects. A 150 pounds person would need 9 grams of BCAAs and 3 grams of OKG.

Specific benefits include:

BCAAs - Anti-catabolic, spares testosterone while training and increasing testosterone after training.

OKG - Stimulates growth hormone release, anti-catabolic, supports immune system and stimulus to insulin drive.

Glutamine - Anti-catabolic, strong stimulus for growth hormone, aids in recuperation and decreases muscle soreness.

Use the pre workout supplement, which provide the most important effects to you, are practical and convenient to take and are most affordable.

For more information on what bodybuilding supplements work and which ones are a waste of money, checkout our Bodybuilding Supplement Handbook. This guide reviews the most effective muscle-building supplements. It's a complete resource, which explains exact dosages, timing and effects of specific nutrients. Best of all you can get it FREE when you download our Matrix Mass Training Manual.

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