Take BCAAs during training with leucine in roughly a 4 to 1 ratio with valine and isoleucine. Load with extra BCAAs and taurine post-workout to further reduce soreness and inflammation from particularly damaging workouts.
You must have insulin present in order for creatine to load, so take it with carbs or a supplement that will stimulate insulin, such as fenugreek or alpha lipoic acid.
Strength training appears to increase your ability to raise muscle carnosine levels during supplementation. Try a high-low dosing format of 4 to 6 g/day for 4 weeks, followed by 1.5 to 3 g/day for 4 weeks. Beta alanine goes well with creatine since they can both be dosed together.
Recent research shows carnitine supplementation can also halt muscle loss that comes from inactivity, and a 2011 study showed that taking 2 grams of carnitine a day for 6 months increased work capacity by 35 percent in athletes.
n a study of middle-age adults, 4 grams of fish oil a day increased protein synthesis and the muscle building pathway mTOR by 30 percent
Take fish oil post-workout to reduce muscle soreness and inflammation. It can also be used in place of carbs with nutrients like creatine that require an insulin spike in order to load into the muscle. CLA can be supplemented as well—make sure it contains the cis-9, trans-11 CLA and trans-10, cis-12 CLA isomers. Get dietary CLA from pastured, organic dairy and beef. Grass-fed and wild animals have 2 to 3 times more CLA than grain-fed animals.
Citrulline is an amino acid that raises arginine and nitric oxide, enhancing blood flow and the delivery of nutrients to muscle. Citrulline also enhances energy levels by removing waste products like lactic acid and ammonia, meaning it can increase your high-intensity work output
Glutamine can also be used by the brain as an energy source, making it useful when you are transitioning to a low-carb diet or trying to deal with cravings for high-carb foods.
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