HIIT 100's Supplements
rainman3k
Posts: 174 Member
Supplements will be a much-needed friend during these next 6 weeks. And you’ll want to capitalize on the benefits of supplements for two major reasons – to provide energy during the grueling workouts when carbs are low, and for helping to encourage greater fat burning. These supplements will help you to have the energy you need and to burn the fat that you don’t need.
Creatine – Known as the ultimate mass and strength builder, creatine basically provides a very important form of energy for your muscles. The quick energy they need to keep contracting during rep after rep, even when rest periods are very short. Take 2-5 grams of creatine (depending on the form you prefer) with your pre and postworkout shakes.
Beta-alanine – this amino acid forms carnosine in muscle. Muscles with more carnosine have more power, strength and endurance. And those three qualities will be critical when you’re trying to push your body through the HIIT 100’s workouts. Butin addition to this, research has shown that hen you add beta-alanine to creatine, you gain more muscle and lose more body fat than taking creatine alone. Take 2-3 grams with your pre and post workout shake.
Branched-chain amino acids (BCAAs) – the three branched chain aminos include leucine, isoleucine, and valine. Not only are these three critical for boosting muscle growth and strength gains. But they are used directly by muscle for fuel. Plus they prevent fatigue through a mechanism that involves the brain. During exercise an amino acid metabolite known as 5-hydroxytryptamine (5-HT) signals the brain that the body is fatigued, causing it to reduce muscle strength and endurance. The amino acid tryptophan is responsible for producing 5-HT in the brain, which the BCAAs, namely valine, compete with for entry into the brain. Several research studies have confirmed that taking BCAAs before workouts lowers the amount of the amino acid tryptophan that gets into the brain, and therefore the amount of 5-HT levels and fatigue. One study that I presented at the
2009 Annual Meeting of the International Society of Sports Nutrition found that subjects taking BCAAs around workout time were able to train harder and ended up gaining more muscle mass and strength, as well as losing more body fat than those taking whey or a sports drink without added BCAAs, during eight weeks of training.
Carnitine – this amino acid-like compound is critical in the body for carrying fat into the mitochondria of cells such as muscle cells. Mitochondria are the molecular powerhouses in cells that create energy. Getting fat into the mitochondria means that it is burned away forever as a fuel to create energy. That’s why carnitine has been a popular fat-burning supplement. But more recently, carnitine has also been shown to boost levels of nitric oxide (NO). There are numerous forms of carnitine available, with L-carnitine being the cheapest and most easy to find, however, the two forma that I typically use are acetyl-Lcarnitine
and GPLC. I use 4.5 g of GPLC about 30-45 minutes before workouts due to its ability to maximize NO levels. For more on GPLC read my article, “My Favorite NO Boost Stack” in my Supplements section. I use 1.5-3 g of acetyl-L-carnitine first thing in the morning, as well as after workouts with my postworkout shake. I prefer this form of carnitine at these times since it is taken up better than L-carnitine. Plus it can enter the brain where it provides benefits to the brain and nervous system.
NO Booster – several recent studies have shown that subjects taking NO boosting supplements have significantly more energy during workouts. That extra energy will comes in very handy when doing the HIT 100’s workouts. Plus, the extra pump that you get from an NO booster, stretches the muscle membrane, which leads to long term growth down the road. For more on NO boosters, read my article, “My Favorite NO Boost Stack” in my Supplements section.
Caffeine – This central nervous system stimulant will come in quite hand for the HIIT 100’s workouts. Caffeine has been shown in research studies to immediately boost muscle strength and muscle endurance (how many reps you can get with a certain weight), as well as blunt muscle during strenuous workouts, like this one. A brand new study found that subjects taking a combo of caffeine, whey protein and creatine before workouts were able to go longer during intense workouts before reaching fatigue. Then there’s the fat-burning benefits of caffeine that will help you get super shredded on this program. Take 200-400 mg about 30-60 minutes before workouts. For best results try not use caffeine only before workouts to prevent your body from becoming desensitized to it.
Green Tea Extract – You can’t go wrong with taking a green tea extract supplement. Not only does it keep your metabolic rate boosted for better fat burning, but it can enhance energy during workouts and has a host of health benefits. Even if you drink tons of green tea every day, you still want to take a green tea extract. That’s because research shows that the active component in green tea extract, epigallocatechin gallate (EGCG) is better absorbed by the body from supplements than from the tea you drink. Take about 500 mg of green tea extract standardized for at least 50% EGCG two to three times per day between meals, with one dose about 30-60 minutes before workouts.
Creatine – Known as the ultimate mass and strength builder, creatine basically provides a very important form of energy for your muscles. The quick energy they need to keep contracting during rep after rep, even when rest periods are very short. Take 2-5 grams of creatine (depending on the form you prefer) with your pre and postworkout shakes.
Beta-alanine – this amino acid forms carnosine in muscle. Muscles with more carnosine have more power, strength and endurance. And those three qualities will be critical when you’re trying to push your body through the HIIT 100’s workouts. Butin addition to this, research has shown that hen you add beta-alanine to creatine, you gain more muscle and lose more body fat than taking creatine alone. Take 2-3 grams with your pre and post workout shake.
Branched-chain amino acids (BCAAs) – the three branched chain aminos include leucine, isoleucine, and valine. Not only are these three critical for boosting muscle growth and strength gains. But they are used directly by muscle for fuel. Plus they prevent fatigue through a mechanism that involves the brain. During exercise an amino acid metabolite known as 5-hydroxytryptamine (5-HT) signals the brain that the body is fatigued, causing it to reduce muscle strength and endurance. The amino acid tryptophan is responsible for producing 5-HT in the brain, which the BCAAs, namely valine, compete with for entry into the brain. Several research studies have confirmed that taking BCAAs before workouts lowers the amount of the amino acid tryptophan that gets into the brain, and therefore the amount of 5-HT levels and fatigue. One study that I presented at the
2009 Annual Meeting of the International Society of Sports Nutrition found that subjects taking BCAAs around workout time were able to train harder and ended up gaining more muscle mass and strength, as well as losing more body fat than those taking whey or a sports drink without added BCAAs, during eight weeks of training.
Carnitine – this amino acid-like compound is critical in the body for carrying fat into the mitochondria of cells such as muscle cells. Mitochondria are the molecular powerhouses in cells that create energy. Getting fat into the mitochondria means that it is burned away forever as a fuel to create energy. That’s why carnitine has been a popular fat-burning supplement. But more recently, carnitine has also been shown to boost levels of nitric oxide (NO). There are numerous forms of carnitine available, with L-carnitine being the cheapest and most easy to find, however, the two forma that I typically use are acetyl-Lcarnitine
and GPLC. I use 4.5 g of GPLC about 30-45 minutes before workouts due to its ability to maximize NO levels. For more on GPLC read my article, “My Favorite NO Boost Stack” in my Supplements section. I use 1.5-3 g of acetyl-L-carnitine first thing in the morning, as well as after workouts with my postworkout shake. I prefer this form of carnitine at these times since it is taken up better than L-carnitine. Plus it can enter the brain where it provides benefits to the brain and nervous system.
NO Booster – several recent studies have shown that subjects taking NO boosting supplements have significantly more energy during workouts. That extra energy will comes in very handy when doing the HIT 100’s workouts. Plus, the extra pump that you get from an NO booster, stretches the muscle membrane, which leads to long term growth down the road. For more on NO boosters, read my article, “My Favorite NO Boost Stack” in my Supplements section.
Caffeine – This central nervous system stimulant will come in quite hand for the HIIT 100’s workouts. Caffeine has been shown in research studies to immediately boost muscle strength and muscle endurance (how many reps you can get with a certain weight), as well as blunt muscle during strenuous workouts, like this one. A brand new study found that subjects taking a combo of caffeine, whey protein and creatine before workouts were able to go longer during intense workouts before reaching fatigue. Then there’s the fat-burning benefits of caffeine that will help you get super shredded on this program. Take 200-400 mg about 30-60 minutes before workouts. For best results try not use caffeine only before workouts to prevent your body from becoming desensitized to it.
Green Tea Extract – You can’t go wrong with taking a green tea extract supplement. Not only does it keep your metabolic rate boosted for better fat burning, but it can enhance energy during workouts and has a host of health benefits. Even if you drink tons of green tea every day, you still want to take a green tea extract. That’s because research shows that the active component in green tea extract, epigallocatechin gallate (EGCG) is better absorbed by the body from supplements than from the tea you drink. Take about 500 mg of green tea extract standardized for at least 50% EGCG two to three times per day between meals, with one dose about 30-60 minutes before workouts.
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