top 5 supplements for greater gains

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CONFUSED ABOUT PRE-WORKOUT/ INTRA-WORKOUT SUPPS?

Scratching your head with all the pre-workout and during-workout supplement jargon? You want the biggest advantage you can when you are throwing the iron around but what is real and what isn’t? You hear nitric-ox-this and crea-that, along with some band named Branch and the Chains.

It can be confusing with the hyped-up names and compound mixtures but let’s see what science has to say about it.

Although research has shown that many nutrients can benefit you somewhat, we will focus on the BIG 5 that will help you the most based on research and is worth it when trying to dissolve fat and build muscle.

Next time you hit the pre-workout and during-workout supplement market, keep note of these ingredients that power you through to greater gains.

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PRE-WORKOUT NUTRIENTS

Pre-workout nutrients

1. Caffeine (the right form)

WHY use it? Energy to get through those workouts

Best Gains dose: 75 – 200 mg

Benefits: Caffeine is listed as an ergogenic aid in the journals which basically means it is proven to boost performance in both endurance and anaerobic (short bursts) of exercise. Literature shows it can increase workload which in turn means more volume and more gains for you.

The problem is that caffeine can short circuit your adrenal glands. You end up having to take more and more while feeling more fatigued throughout the day because your adrenals can’t keep up with your energy (adrenalin) needs.

So, what do you do? Quit taking the synthetic caffeine anhydrous form of caffeine by itself because that is what burns you out so fast. Green tea and other herbs have caffeine in them but the caffeine is food-based, instead of being made in the lab. There are certain compounds, called phytonutrients, that help caffeine not cause damage while providing energy you need. 

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Phtonutrients 

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Products that contain natural caffeine:

PCT Flush

Each capsule gives you around 50 mg of whole food caffeine. Remember, this formula also contains niacin in a potent form and creates an awesome flush for more circulation benefits.

N.O. Chews

This chewable pre-workout contains 30 mg of whole food caffeine in every chew plus the most mind blowing nitric oxide nutrient we have ever seen. More on that with other nutrient.

It is important to note that doses will vary from person to person. If you are a habitual caffeine user, you are going to need more to get you going. PCT Flush and N.O. Chews also have nutrients to help your adrenal glands and so you might need more at first if coming off of synthetic caffeine but take less after your adrenals get a rest.

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creatine

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2. Creatine

WHY use it? Strength, Power, and Muscle Density

Best Gains Dose: 3-5 g in pre-workout (based on type of creatine)

Benefits: Creatine is the most researched and used ergogenic nutrient in the world for muscle benefits. It is the number one nutrient to help push the heavy weight. Simply put: Creatine provides cellular fuel so you can lift heavier and longer.

Why 3-5 grams? Research is very clear that if you take Creatine in the form of Creatine Monohydrate you will benefit the most from 5 g before your workout. Many will take 5 g after as well. When taking Creatine Nitrate, the dosage is only 3 g. When Creatine is bound to a nitrate, it penetrates the muscle cells faster because of the nitric oxide increasing the flow of nutrients at the cellular level. If you want improvement to muscle shape, strength, and size, you are crazy if you don’t take some form of creatine. You are doing the work in the gym and you need to take advantage of all the gains possible.

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creatine powder

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Products that contain Creatine:

GIB Instantized Creatine

If you are going to take Creatine Monohydrate, you definitely want the instantized form. Creatine comes in 3 sizes and, the smaller the particle, the easier it gets absorbed. Straight Creatine Monohydrate has a large mesh size of around 75. Micronized Creatine has a smaller mesh of around 200 but Instantized Creatine comes in at 500 and is a fully-dissolved molecule. No gritty mouth feel and full absorption. Don’t be fooled or spend your money on Creatines that are not instantized. Again, take 5 g before workout and 5 after if you want.

CREA-NITRIC 100 or N.O. Chews

These two products contain Creatine Nitrate, which is the choice supplement when wanting to increase Nitric Oxide, along with creatine. It brings the pump along with the creatine in one molecule. Crea-Nitric 100 is pure Creatine Nitrate in capsule form.

N.O. Chews combine Creatine Nitrate along with natural caffeine and antioxidants into a chewable. Whether it is a capsule or chewable, there is 1 g of Creatine Nitrate in each, which means you take 3-4 before workouts.

NOTE: Which one should you take? It depends on your goals. If you only want the muscle benefits of Creatine, take Instantized Creatine. If you don’t want caffeine or energy but want creatine nitrate, take the Crea-Nitric 100 or if you want the energy at the same time, the N.O. Chews are for you.

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vasodilators

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3. Vasodilators (Nitric Oxide boosters)

WHY use it? Increase Nitric Oxide levels that increase blood flow and expand blood vessels. In reality, the benefits are greater than blood vessel expansion and the pump. Nitric Oxide keeps the blood vessels flexible which helps keep blood pressure normalized and is a tremendous anti-aging factor.

Best Gains Dose: 3-5 g in pre-workout (based on type of nitric oxide nutrient used)

Benefits: When Nitric Oxide is stimulated and released in the blood stream, there is an immediate expansion of the vessels. When working out, this creates a greater pump but more importantly it increases nutrient delivery to the muscle cells for growth and burns fat within fat cells more efficiently. It is like the difference between stagnant and flowing water.

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watermelon

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Products that contain Nitric Oxide boosting nutrients:

There are two nutrient pathways that stimulate Nitric Oxide production in the body. The first is the urea pathway that mainly utilizes the amino acid arginine. It also utilizes citrulline and ornithine. The other is the nitrate pathway.

ARGI-PUMP

Argi-Pump has all three amino acids. It should be taken 20 minutes before workout and in a 4-capsule dose. A lot of people buy and use Argi-Pump for its growth hormone help along with the Nitric Oxide. If this is what you desire, take 4 capsules right before bed for GH help.

Crea-Nitric 100

A capsulated formula that only contains creatine nitrate. Take 3-4 capsules 20 minutes before workouts.

N.O. Chews

Containing Creatine Nitrate but also 30 mg of natural caffeine and 35 antioxidantfilled fruits and veggies. This is a chewable and you should take 3-4 chewables right before workouts.

Note: Crea-Nitric 100 and the N.O. Chews utilize the food NITRATE pathway to create Nitric Oxide release. Both of these formulas use the purest form of creatine nitrate in the world called CREA-NITRIC. This form of creatine nitrate has no additives or residues.

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DURING WORKOUT NUTRIENTS

Bcaas

4. Branched-Chain Amino Acids (BCAAs)

WHY use it? Stimulate better focus, keep anabolic environment and increase endurance.

Best Gains Dose: 5 g during workout

Benefits: BCAAs—leucine, isoleucine, and valine—are very beneficial when it comes to creating a more focused mindset, increased duration of workout and regulating protein metabolism. It is important that you get the right ratio of leucine to isoleucine to valine. You are looking for 2:1:1, respectively.

BCAAs give you some immediate protection against the catabolic environments produced when exercising. Moreover, drinking BCAAs may help decrease delayed onset muscle soreness (DOMS) the following day so you can get back to training hard faster.

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natural bcaas

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Product that contains BCAA’s:

GIB Instantized BCAA’s 2:1:1

This formula has the right ratio of 2 parts Leucine to 1 part isoleucine and valine AND is instantized. This means it is absorbed completely and quickly. Many BCAA products don’t get into the system immediately and do you no good if taken during your workout. In addition, this formula is only BCAA’s. Most products on the market contain artificial sugars, like sucralose and aspartame. These synthetics, along with dyes, can impede all nutrients delivery especially BCAA’s. Take 5g (1 teaspoon) in water and drink during your workout. We recommend putting a few drops of organic Cranvia in it for a sweet flavor. 

5. Glutamine

WHY use it? Faster recovery, increased time of anabolism, and reduction of acid buildup.

Best Gains Dose: 5 g during workout

Benefits: Glutamine is the secret weapon and most underutilized of all the sports nutrients. Glutamine is the most abundant amino acid in the blood and is used up in times of workout stress or any stress. Without glutamine, you don’t recover as fast. It is known throughout the literature as the anti-catabolic nutrient because of its ability to keep you anabolic even when on lower calories.

natural glutamine

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Product that contains GLUTAMINE:

GIB GLUTAMINE

This product is the straight powder with no fillers. Take 5 g during your workout and many take 5 g before bed also for recovery and Growth Hormone release. Most athletes combine Glutamine with BCAAs in one drink that is sipped during workouts. This combo, once tried, will be a staple in your regime because of the difference it makes.

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PUTTING IT ALL TOGETHER

We suggest focusing on these pre-workout and during-workout ingredients. They are the main staples based on research for this part of training. Each ingredient has multiple benefits in different scenarios. When you buy your next pre-workout and intra-workout mix, make sure the products contain enough of the aforementioned ingredients, or it may not be as effective as possible.

Here are a couple sample stacks for your pre-workout and intra-workout needs.

Sample 1

5 minutes before workout - 3 N.O. Chews During workout – Mix 1 tablespoon (5 grams) of Instantized BCAA’s and 1 tablespoon of Glutamine in water or cranberry juice with 5 drops Cranvia liquid.

Sample 2

20 minutes before workout - 5 grams (1 tablespoon) Instantized Creatine and 2-4 PCT Flush capsules During workout – Mix 1 tablespoon (5 grams) of Instantized BCAA’s and 1 tablespoon of Glutamine in water or cranberry juice with 5 drops Cranvia liquid.

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GIB LOGO

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ABOUT GAINS IN BULK

Gains in Bulk is a homegrown company created by bodybuilding and sculpting enthusiasts. We are about Purity, and Potency, and Price.

Like many of you, we have done our research and know what nutrients we want. What we did different is, instead of searching for existing companies products that have high markups, we sought out the highest quality supplements from the manufacture. Now, we are passing the savings and highest quality performance nutrients on to you as we work to change the way supplements are purchased and utilized in this industry. We sell in bulk to give you the largest gains at the smallest price possible.

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References

Cook, C., Beaven, C. M., Kilduff, L. P., & Drawer, S. (2012). Acute caffeine ingestion's increase of voluntarily chosen resistance-training load after limited sleep. International Journal of Sport Nutrition and Exercise Metabolism, 22(3), 157-164.

Aguiar AF, Januario RS, Junior RP, et al. Long-term creatine supplementation improves muscular performance during resistance training. Eur J Appl Physiol. 2013; 113(4):987-996.

Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., ... & Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International Journal of Sport Nutrition, 20(3), 236.

Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36.

Bode-Boger SM, Boger RH, Galland A, Tsikas D, Frolich J. L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationship. Br J Clin Pharmacol. 1998;46(5):489-49.

Castillo L, Sanchez m, Vogt J, Chapman TE, et al. Plasma arginine citrulline, and ornithine kinetics in adults, with observations on nitric oxide synthesis. Am J Physiol. 1995;268:E360-367.

Dietary Nitrate Supplementation and Exercise Performance.. Published online 2014 May 3. doi: 10.1007/ s40279014-0149-y Sports Med. 2014; 44(Suppl 1): 35–45. PMCID: PMC4008816.

Vascular effects of dietary nitrate (as found in green leafy vegetables ... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575935/by S Lidder - 2013.