Supplementation around training is important to optimize the latter and thus increase its performance. That during training is just as important in order to provide the body with the necessary energy and thus benefit from a quality session.
- Why take supplements during your workout?
- Which intra-workout supplements to take according to your needs?
Why take supplements during your workout?
During intense exertion, your body needs a lot of energy to fuel your muscles. It does this by drawing on your stores of carbohydrates in your blood and glycogen in your liver and muscles. A drop in your carbohydrate stores leads to fatigue and a drop in your training intensity.
During a weight training session, your body also uses amino acids in your blood. Once these stocks are exhausted, it is the amino acids in your muscles that will be used. This will produce catabolism: ie a destruction of your muscle fibers.
This is why supplementation during training is important to help you improve your performance and limit muscle catabolism.
Which intra-workout supplements to take according to your needs
For your carbohydrate intake:
Waxy Maize: this supplement is a carbohydrate derived from waxy corn that doubles the speed of muscle glycogen resynthesis compared to taking a conventional carbohydrate. This very rapid reconstitution of your glycogen stores allows you to renew the energy made available to your muscles. Waxy Maize thus supports your performance in training.
Maltodextrin : Maltodextrin is a complex carbohydrate whose assimilation is rapid. This supplement is ideal for increasing your endurance, as it allows you to resist moments of fatigue and potential hypoglycemia during training.
Nutri-Fibres : Nutri-Fibres allow you to obtain an excellent intake of fiber and carbohydrates for a prolonged release of energy during your training.
Dextrose : Dextrose is a simple carbohydrate whose assimilation is almost immediate. It then provides instant energy to your muscles during training.
For your BCAA intake:
BCAA Builders: BCAAs (branched amino acids: Leucine, Isoleucine and Valine) belong to the family of essential amino acids. Taking BCAAs during training can help you resist fatigue better. During intense effort, the level of Tryptophan entering the brain increases and thus leads to physiological and psychological fatigue. BCAA supplementation limits the entry of Tryptophan into your brain and reduces the feeling of fatigue and loss of strength.
To get an immediate boost effect:
Peptopro : Peptopro is a casein hydrolyzate. It is a protein which is assimilated very quickly and which does not weigh at all on the digestive system. The benefits of Peptopro on cardiovascular function allow you to maintain the intensity of your effort during training.
Green Caffeine Bio Booster : this booster is organic unroasted green coffee rich in natural caffeine (rate of approximately 45%). It gives you a boost effect very quickly (between 15 and 30 minutes). The Green Caffeine Bio Booster is ideal for training because it reduces the impression of effort, reduces the perception of pain and improves the level of concentration.
Natural caffeine: this booster is 95% pure natural caffeine. It provides a powerful and even faster boost than the Green Caffeine Bio Booster. It does not contain chlorogenic acid which is present in Green Caffeine.
To stay hydrated:
Glycerol : Glycerol taken during training increases your endurance by fighting against dehydration caused by exercise. By helping you stay better hydrated during your sports session, Glycerol gives you better congestion and a reduction in possible digestive disorders.
If you want to combine all the benefits of the supplements listed above, you can make an intra-workout mix in your shaker. Here is an example of an ideal mix to take during your workout.
Waxy Maize (or Maltodextrin/Dextrose), BCAA Builders, Peptopro, Green Caffeine (or Natural Caffeine), Glycerol
For those on a diet: you can replace Waxy Maize with Nutri-Fibres, as these are resistant dextrins, they are only partially digested by the body and limit the number of calories ingested.
Our video on supplements during training: