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Top Supplements to Prevent Fatigue

Top Supplements to Prevent Fatigue

No matter the fitness level, every individual is prone to fatigue when training. Typically the 'fitter' an individual, the longer they can train for before they suffer the onset of fatigue.

But at some point, fatigue and lactic acid will build up and an athlete can go no further. So what can we as athletes incorporate into our supplements regime to help counter this fatigue?

Heres our Top Supplements to Prevent Fatigue List:

1. Beta Alanine

Beta Alanine has been tried and tested as one of the most beneficial supplements for performance there is. It's not exactly a new ingredient by any stretch, but it has certainly risen in popularity over the past 5 or so years.

Beta Alanine works by boosting the levels of a a dipeptide known as Carnosine within our muscles. Carnosine acts as a Intracellular buffer, helping to reduce the onset of Acidity (PH). This acidity (PH) is also known as lactic acid. 

For our muscle to work optimally, we need to have just the right PH balance, not too much, not too little. Any offset of this PH balance and our powerful muscle contractions won't be quite so powerful!

By buffering this PH build up within the muscles, Beta Alanine (carnosine) allows an athlete to train at a higher level for longer, before they notice the obvious signs of lactic acid build up - heavy burning sensation in target muscle group. 

So that being said, how much should I take?

Typically Beta Alanine is supplemented prior to training, with dosing around 3-3.5g. However there have been some promising studies of Beta Alanine supplementation throughout the day also.

So where can you find Beta Alanine?

Spartansuppz stock it in numerous sources, Optimum Nutrition have straight Beta Alanine Powder, allowing you to add it freely to anything yourself.

Other wise efficacious doses can be found in pre workouts such as Dust V2 from Blackstone Labs or Savage Roar from Dynamik Muscle

2. Branch Chain Amino Acids

When it comes to reducing fatigue and increasing overall recovery, Branch Chain Amino Acids (BCAA's) reign supreme.

BCAA's are one of the most beneficial supplements an athlete can take, if you aren't already supplementing with these, start.

Typically BCAA's are taking during training. The main reason for this is because they are what are known as 'free form' amino acids. Meaning they are not bound together like protein. Instead they are free and thus don't require digestion when taken orally. 

This means that within the space of 5-10 minutes of consuming BCAA's they are already being absorbed and are doing there thing, repairing, hydrating and preventing fatigue. 

BCAA's are comprised of 3 key amino acids - Leucine, Iso-Leucine & Valine. When it comes to the fatigue aspect, Valine is the amino acid that is most beneficial.

The reason as to why Valine is so beneficial for reducing fatigue is because it competes for uptake within the brain with another amino acid Tryptophan. 

So, why is that good you may ask? Basically, whenever we exercise, Tryptophan is secreted and is converted into a chemical known as Serotonin. When there is excessive Serotonin levels within the body it results in a somewhat 'braking' mechanism, where we experience central nervous system fatigue (CNS). This results in the feelings of exhaustion, and tiredness.

Therefor, supplementing with BCAA's during training helps reduce the secretion of Serotonin, preventing fatigue.

So that being said, how much should I take?

Any BCAA product in a 2:1:1 ratio is going to suffice best. With dosing of the valine anywhere from 1.25g - 2.5g is going to yield the best results. 

So where can you find good BCAA's?

Two great products containing a 2:1:1 dosing of BCAA's are Aminoade from Hybrid Nutrition. And Resurgence from Blackstone Labs

3. Creatinol-O-Phosphate.

Chances are you have never heard of Creatinol-O-Phospahate. And for good reason, it its still a relatively new ingredient within the supplement industry. And there aren't a massive amount of companies which are incorporating it within their products despite its benefits. 

Not to be confused with Creatine Monohydrate, Creatinol-O-Phosphate is another intracellular buffer, similar to Beta Alanine. This means it's going to help buffer PH levels within the muscles as well.

This is great news for delaying fatigue, as buffering PH buildup within the muscles will allow greater muscle contraction for a longer period of time before succumbing to the lactic acid burning sensation. This means, better endurance and better overall performance.

So where can you find Creatinol-O-Phosphate?

 There aren't many supplements on the market with good doses of this ingredient. However you can find it in good doses within Enter With Purpose from Run Everything Labs, and Kill It from Rich Piana.  

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