Sports Nutrition Experts since 1993

What supplements to take during training

Why take supplements during your workout?

During intense effort, your body needs a lot of energy to fuel your muscles. For this, it draws on your carbohydrate reserves in your blood and glycogen in your liver and in your muscles. Lowering your carbohydrate stores leads to fatigue and lowers your training intensity.

During weight training, your body also uses amino acids in your blood. Once these stocks are used up, the amino acids in your muscles will be used up. This will produce catabolism: that is, destruction of your muscle fibers.

This is why supplementation during training is important to help 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 from waxy maize that doubles the speed of muscle glycogen resynthesis compared to taking a conventional carbohydrate. This very rapid replenishment of your glycogen stores replenishes the energy available to your muscles. The Waxy Maize thus helps support your training performance.

Maltodextrin: Maltodextrin is a complex carbohydrate that is rapidly absorbed. This supplement is ideal to increase your endurance, as it allows you to resist moments of fatigue and potential hypoglycaemia during training.

Nutri-Fibers: Nutri-Fibers allow you to obtain an excellent intake of fiber and carbohydrates for a sustained release of energy during your workout.

Dextrose: Dextrose is a simple carbohydrate that is almost immediately absorbed. It then instantly supplies your muscles with energy during training.

For your BCAA intake:

BCAA Constructors: BCAAs (branched amino acids: Leucine, Isoleucine and Valine) belong to the family of essential amino acids. Taking BCAAs in training can help you resist fatigue better. During intense exertion, the level of Tryptophan entering the brain increases and thus leads to physiological and psychological fatigue. Supplementing with BCAAs limits the entry of Tryptophan into your brain and thus reduces the feeling of fatigue as well as the loss of strength.

To get an immediate boost effect:

Peptopro: Peptopro is a casein hydrolyzate. It is a protein that is absorbed very quickly and does not put a strain on the digestive system at all. The benefits of Peptopro on cardiovascular function allow you to maintain the intensity of your exertion during the training.

Green Caffeine Bio Booster⁠: this booster is unroasted organic green coffee rich in natural caffeine (rate of approximately 45%). It gives you a boost effect very quickly (between 15 and 30 minutes). Green Caffeine Bio Booster is ideal for training because it reduces the feeling of effort, decreases the perception of pain and improves the level of concentration.

Organic Caffeine: this booster is 95% pure natural caffeine. It provides a powerful boost and even faster than the Green Caffeine Bio Booster. It does not contain chlorogenic acid which is present in Green Caffeine.

To hydrate yourself well:

Glycerol: Glycerol taken during training increases your endurance by combating dehydration caused by exertion. By helping you stay better hydrated during your workout, Glycerol gives you better congestion and a reduction of 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.

Intra-workout mix: 

Waxy Maize (or Maltodextrin / Dextrose), BCAA Constructors, Peptopro, Green Caffeine (or Organic Caffeine), Glycerol⁠

For those on a diet: you can replace Waxy Maize with Nutri-Fibers, as these are resistant dextrins they are only partially digested by the body and limit the number of calories ingested.

Written on 1/10/2022 by Nutrimuscle Conseil
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