Tag: pre-workout

Supps

How do you know what’s in your supps?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. The dietary supplement industry is big business. In 2013 it was worth an estimated $104bn, according to the Nutrition Business Journal Report, with expected annual growth of 6%. There are approximately 29,000 dietary supplements currently on the market, which were made up of more than 600 supplement ingredients. So it may come as a surprise that for such a huge and growing industry, dietary supplements remains a largely unregulated business. When compared to highly-regulated markets, such as clinical drugs, the quality control of…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Supps

Pre-workout supps for size and strength

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Pre-workout supplementation should be key component of your nutritional plan, whether you are training for strength or body composition, because what you take pre-workout may have a large impact on performance, recovery and ultimately how quickly you can get to where you want to be. Here’s what the latest research suggests you take before your workout to maximise performance and recovery to build bigger muscles faster. Carbohydrates: 35g Resistance training elevates AMP-activated protein kinase (AMPK) levels within the body, which switches on…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Hypertrophy

How I built a brand new body

As the editor of IronLife, I bet I know more about the right ways to train, eat and recover than the average commercial gym personal trainer. But that’s only because I have been lucky enough to regularly speak to some of the smartest and brightest minds in the fields of training and nutrition who contribute to IronLife. I have no formal fitness or nutrition qualifications and I am a journalist first and foremost. My biggest strength is listening, not lifting. My natural habitat is a bar, not under one. And that’s the main reason how I found myself in the…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Nutrition Supps

The importance of pre-workout nutrition

What you eat two hours before you train has a big impact on performance, but your pre-workout nutrition plan should start a day earlier, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  Iron Insights The day before Your pre-workout nutrition strategy should really start the day before your next session. Taking on plenty of high-quality nutrition will set you up perfectly, especially those times you may find it difficult to eat well a couple of hours before you train. Two hours before Eating a meal balanced with quality…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Supps

Is beta-alanine a waste of your money?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. What is beta-alanine? Beta-alanine is a non-essential amino acid, but it’s different to alanine because it is not a proteinogenic amino acid, which means it does not synthesize protein molecules. Beta-alanine’s key role is that it acts as the rate-limiting precursor of carnosine, with carnosine levels being shown to be directly correlated to the amount of available beta-alanine in the body. This is significant because higher carnosine levels positively impacts exercise performance, specifically because carnisine has a modulating effect upon the accumulation…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Supps

Workout supps for better performance

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. We all want to have the most effective session every time we work out. It’s the only way to keep pushing your body forwards so that you get either stronger, leaner or fitter, depending on your training goal. While a varied and nutritious diet and high-quality sleep are essential in allowing you to attach every single workout as hard as possible, there are some supplements that…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Hypertrophy Supps

Supplement smarter for a bigger pump

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. If you lift weights, you’ve likely experienced the phenomenon known as ‘the pump’. When working against a significant resistance for repetitions, blood flow locally increases to working muscles, increasing size almost instantly. While getting your swole on can be great for the mirror, it is not just cosmetic: increasing blood flow to hard-working muscles also delivers nutrients to fuel muscle contraction. Greater blood flow to working…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.