Your body can naturally produce HMB, but only when the essential, branched chain amino acid, leucine is present. When leucine is available in the body, a part of it tends to be metabolised into HMB. Although, HMB can be produced in the body, leucine can’t – this means you have to source leucine in your diet through foods such as meat, fish and eggs. The higher your leucine levels are, the more HMB is produced. And, of course, the higher your protein levels are, the more energy available to burn during exercise and support muscle development and growth.
Leucine is an essential ‘branched chain amino acid’ which your body can’t produce naturally. We source BCAAs, inclusive of leucine, in foods like meat and fish, and additional supplements. However, when leucine is present in the body, a portion of it is naturally metabolised into the metabolite acid HMB – also known as beta-hydroxy-beta-methyl-butyrate.
Just like Creatine before it, Beta-alanine has jumped up in the popularity stakes in recent years, with an ever-increasing body of research dedicated to exploring the benefits of its supplementation. Maximuscle explain why Beta-Alanine is the new kid on the block when it comes to sports supplements.
Omega-3 and omega-6 fatty acids, both polyunsaturated fatty acids, are known as ‘essential’ fatty acids as they cannot be synthesised from scratch in the body and as such must be obtained from a well balanced diet.
The beneficial effects of Omega-3 ingestion on health were first seen by scientists in Greenland in the 1970s. Researchers found that Eskimos, who had high fish oil content in their diets, had fewer than average heart attacks and strokes. Since then, a plethora of research has been done to uncover what makes these fatty acids so mighty.
Sports supplements are manufactured in batches, samples from each batch of products are then tested for prohibited substances. The Informed-Sport programme completes pre-testing of products whereby 5 samples from the same batch are tested to assess intra-batch variation. These highly sensitive tests can detect steroid contamination in the samples at levels of 10 parts per billion, equivalent to 10 drops of water in an Olympic sized swimming pool, whilst other contaminants such as stimulants can be detected at 100 parts per billion. Once certified, post-testing is also completed which involves two finished products from each batch being tested again, giving a further layer of assurance that products are free from contaminants.
Before we look at the reasons why supplementation may be for you, it’s important to understand how dietary protein can help to support training. When your body is put under strain with exercise micro-tears in the muscle will occur. In order for your muscles to replenish and adapt to training a source of protein needs to be ingested to provide the building blocks of new protein, known as amino acids. These amino acids are found in foods such as meat, fish, dairy sources, nuts, grains and legumes, and are also found in supplementation forms.
It can be difficult for vegans to know what pre-workouts to take when dietary requirements are limited to a smaller number of foods. Here, we provide you with the best pre-workouts for vegans to take so that you have a source of supplementation that can be relied on every time you work out to push you to the limits of your rep capabilities.
Your body requires high levels of energy for optimum performance during any form of exercise – and post-workout nutrition can be just as important for recovery. Key macronutrients should be consumed in your daily diet: protein and carbohydrates. Protein in particular, is directly linked to muscle maintenance and growth
Many people get confused between creatine supplements and pre-workout supplements, and this is probably because many pre-workouts contain creatine. Creatine as a supplement helps to saturate your muscles creatine stores which can deplete during exercise, whereas pre-workouts can provide your body with caffeine
Pre-workout nutrition helps support your workout plan and goals. You should ensure that any pre-workout nutrition is comprised of the best nutrients. Make sure you are eating the right meals and drinking the correct fluids ahead of training though by checking off these common and recommended pre-workout ingredients:
Branched-chain amino acids (BCAAs) are essential amino acids that our body can’t naturally produce. We source them in our diet, from foods such as meat and fish. Some gym goers choose to supplement extra BCAAs into their regime to help support their workout.
Around 30 minutes to an hour before your workout, it is wise to think about a pre-workout snack or supplement – the aim of pre-workout nutrition is to provide your muscles with the required energy supplies and support for your workout. It normally comprises of protein and simple carbs so that it can be easily digested and put to good work.
Maximuscle discuss the benefits of meals, snacks and supplements that can be taken pre-workout for energy. Find out when they should be taken online.
When you come to the end of a workout, your body’s muscle fibres will have begun to break down and sustain damage. Protein synthesis is the process by which these fibres are repaired and rebuilt, with amino acids from protein used to encourage healthy recovery and muscular growth.
Whether your aim is to lose body fat, to bulk or gain muscle, your body requires significant energy levels for optimum performance during exercise – and ideally, your body needs to remain in an anabolic state. This can be difficult when following a calorie-deficit diet. However, if you comprise your diet of the right macronutrients, you are on the right track.
Protein plays a key role in health. It’s one of the three main macronutrients that you should comprise your diet of, especially when training. In addition to carbohydrates, you should consume protein both pre- and post-workout. Post-workout protein supports muscle maintenance and growth.
Energy levels can rapidly deplete and cause muscles to feel fatigue prematurely during a workout, so it’s important to keep them high to reach your goals. Pre-workout nutrition can help saturate the energy stores in your muscles to ensure they have a sufficient level of energy that you can then exert during exercise before feeling fatigue.
Whether you are male or female, your body needs energy for optimum performance. If your pre-workout contains carbohydrates and protein, then you are essentially fuelling your body with the required energy for exercise.
You can substitute a pre-workout snack with a pre-workout smoothie. It’s down to personal preference what you choose to consume prior to training. Generally, they are easy to digest and you can still pack loads of nutrition into them to support your workout plan and goals. Smoothies also tend to save you time as they don’t involve any cooking time – just a few minutes chopping and then straight in the blender for a minute or so. Of course – they can be made a few hours before and kept refrigerated until needed.