Wondering how to get the most out of your workouts? Healthy habits are the foundation of a good exercise session.
That includes getting adequate sleep, making sure you’re well hydrated before you start to move, and consistently eating a healthy, balanced diet.
Workout supplements can also support your efforts. The challenge is that there are so many of them to choose from. What kind do you need? When is the best time to take supplements? Here’s an overview.
Many workout supplements are formulated to be taken before or after your exercise routine and will be designated as such. So if you’re wondering what to do before a workout or what to take after, you can just read the labels. Some others provide a benefit no matter when you take them.
Pre-workout supplements are designed to provide extra focus, energy or endurance support so you can tackle your routine. Caffeine is a mainstay, but rhodiola is also popular.
Research has shown that rhodiola may provide endurance support so you can go that extra mile, extra minute or complete one more rep or one more circuit. It’s also been shown to support the body’s stress response system, which can help with recovery time. Other pre-workout supplements to consider include creatine, beta-alanine, L-citrulline and nitrate.
Post-workout supplements help you replenish fluids and nutrients lost while exercising and support recovery. Protein is a mainstay. It helps repair and build your muscles. And when you consume it within the first 30-45 minutes after exercising, it helps fuel your body’s recovery.
Other post-workout supplement ingredients to consider are branched-chain amino acids (BCAAs), tart cherry, glucosamine and vitamin C.
Some supplements are more versatile and can provide benefits when taken before, during or after your workout or between meals throughout the day.
Marissa Arterburn, a nutrition scientist for XS™ products as well as an avid bodybuilder and weight lifter, said the XS Muscle Multiplier* Essential Amino Acid Supplement is one that doesn’t have to be limited to one window of time.
Amino acids make up proteins, and protein helps us build, repair and maintain muscles.
“Without an adequate supply of amino acids, our bodies will use our existing muscle tissue as fuel to support daily activities and workouts, and this results in muscle breakdown and the loss of muscle mass, Arterburn said.
Supplying our bodies with the right amino acids, eating a healthy diet and regularly engaging in weight resistance training can stimulate muscle protein synthesis and maintenance.
“XS Muscle Multiplier is an easy way of supplementing your amino acid consumption throughout the day,” Arterburn said. “I take Muscle Multiplier in the mornings to maintain my muscle mass, as well as during and immediately following my daily workouts to support building lean muscle mass.”†
Humans need all nine essential amino acids to help build lean muscle and XS Muscle Multiplier was carefully formulated to contain all nine.
“It also has a surplus of the nonessential amino acid l-arginine, which makes up our proprietary blend designed to enhance workouts,” Arterburn said.
Since it has all nine essential amino acids, that includes the three BCAAs – isoleucine, valine and leucine – which get their name from their molecular structure.
“Isoleucine provides the energy boost needed to fuel our workouts, while valine helps to prevent the breakdown of our muscles,” Arterburn said. “Last, but certainly not least, leucine is vital for muscle recovery and building lean muscle mass.
“Because it is so vital, we intentionally formulated leucine at two and a half times the concentration of the traditional BCAA ratio.”
Short answer: Yes. You may be giving your body a rest from your regular cardio and weight lifting, but your muscles are still working to recover from the previous day's training.
"This build, repair and recover process can take a couple of days depending how intense the training was and how consistent you’ve been training," Arterburn said.
"Supplementing with Amino Acids even on rest days helps the body have the nutrients it needs at all times."
Arterburn said XS Muscle Multiplier is good for whatever stage of life you’re in.
“If you are looking to get into fitness and want a product to support your goals while at the same time supporting muscle recovery, or if you already workout regularly and want to push your limits or if you live an active lifestyle and want to retain muscle mass, this product is for you,” she said.
“Let’s take care of our bodies and give our muscles the love and support they deserve!”
*When combined with regular weight/resistance training and a healthy, balanced diet.
†This statement has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure or prevent any disease.
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