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Enhancing Workout Performance: Beyond Creatine - Supplements and Best Practices

Explore various supplements like caffeine, beta-alanine, and BCAAs, alongside key practices such as proper nutrition, hydration, and recovery, to boost your workout performance beyond just taking creatine. Consult with professionals before adding new supplements to your regimen.

  • How to have better workout performance

    Hi,

    Aside from 5g of creatine, are there other supplements or practices I could do to have better workout performance?

    TIA

  • To enhance workout performance in addition to taking 5g of creatine, there are several other supplements and practices that can be considered. Here are the key supplements recommended for improving workout performance:

    1. Caffeine: Known to boost energy levels, enhance focus, and reduce the perception of effort during exercise1.
    2. Beta-Alanine: Helps in buffering lactic acid in muscles, which can delay fatigue and improve performance in high-intensity exercises2.
    3. Branched-Chain Amino Acids (BCAAs): These can help reduce muscle soreness, enhance muscle protein synthesis, and improve recovery3.
    4. Nitrate/Beetroot Juice: Nitrates can enhance blood flow and muscle efficiency, improving endurance and performance, especially in aerobic exercises4.
    5. Betaine: This can improve muscle endurance and strength training performance by promoting muscle protein synthesis and increasing power output5.

    Additional Practices:

    1. Proper Nutrition: Consuming a balanced diet rich in proteins, carbohydrates, and fats ensures that your body has the necessary fuel and building blocks to perform and recover efficiently6.
    2. Hydration: Adequate water intake is crucial for maintaining performance, especially during prolonged and high-intensity workouts7.
    3. Adequate Rest and Recovery: Allowing sufficient time for muscle recovery between workouts is essential to maximize performance gains and prevent injuries8.

    By implementing a combination of these supplements and practices, you should notice an improvement in your workout performance. However, always consult with a healthcare provider or a dietitian before adding new supplements to your regimen to ensure that they are appropriate for your individual health needs.

    Footnotes

    1. Peter Peeling, "Sports Foods and Dietary Supplements for Optimal Function and Performance Enhancement in Track-and-Field Athletes," PubMed Central, 2019, PubMed. ↩

    2. Matthew W Kaufman, "The Impact of Supplements on Sports Performance for the Trained Athlete: A Critical Analysis," PubMed Central, 2022, PubMed. ↩

    3. Andreina Alfieri, "Role of Nutritional Supplements in Sport, Exercise and Health," NCBI, 2023, NCBI. ↩

    4. Benjamin Wax, "Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations," PubMed Central, 2021, PubMed. ↩

    5. Kyle S. Beyer, "A single dose multi-ingredient pre-workout supplement enhances upper body resistance exercise performance," PubMed Central, 2024, PubMed. ↩

    6. Benjamin Wax, "Creatine for Exercise and Sports Performance," PubMed Central, 2021, PubMed. ↩

    7. Andreina Alfieri, "Role of Nutritional Supplements in Sport, Exercise and Health," NCBI, 2023, NCBI. ↩

    8. Matthew W Kaufman, "The Impact of Supplements on Sports Performance for the Trained Athlete," PubMed Central, 2022, PubMed. ↩

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