Pushing through normal levels of fatigue can mean a more productive workout and the difference between changing your physique or the frustration that comes along with a lack of results. We have chosen some of the best supplements for managing muscle fatigue that can help you take your workouts and physique to the next level.
Beta Alanine is an amino acid that when combined with Histidine forms carnosine, which muscles use to buffer lactic acid and fatigue toxins that build up from exercising. Lactic acid along with other fatigue by products cause muscle failure and loss of strength during training. Supplementing with beta-alanine may delay the onset of fatigue allowing you to extend the length of time the muscle is under stress. The reduction in fatigue also allows for shortened rest periods between exercises.
Creatine fuels one of the bodies main energy systems by supplying phosphates for the recycling of ATP. ATP is the energy currency necessary for muscle to do work, more ATP means the muscle can handle more repetitions of an exercise or even more weight.
Citrulline Malate can improve blood and oxygen flow to the muscle which can delay fatigue. Most users of Citrulline will also notice a more pronounced muscle pump during their workout. Many athletes find that using Citrulline during a workout is effective for improving muscular endurance.
BCAA’s or branched chain amino acids are great for optimizing body composition and they also play an important role in muscle recovery. BCAA’s can help prevent muscle breakdown and may help improve concentration.
Besides creating a state of alertness caffeine plays an interesting role in increasing muscle output and athletic performance. New research shows it improves reaction time and coordination. Caffeine taken prior to exercise also causes the body to release calcium stores which play a role in increasing the force in maximal muscle contractions. This can help an athlete generate more force to push more weight and do more reps.
Dominick Walsh is a blogger for Performance Nutrition and TMRzoo.com and covers all men’s health topics and exercise issues including protein powders, diets, weight loss, weight lifting supplements, fat burners and supplement reviews. Dominick’s columns cover everything you need to know about your pre, during and post workout nutrition.