Optimum Nutrition Amino Energy Pre Workout Powder, Energy Drink with Amino Acids, BCAA, L-Glutamine and L-Leucine, Food Supplement with Vitamin C and Caffeine, Watermelon Flavour, 30 Servings, 270 g

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Mix up Essential Amino Energy in your ON Shaker any time you’re looking to improve mental focus and alertness. Supplements can help to support you on your health and fitness journey, but they are not going do much unless you’re prepared to put in some effort yourself. Conclusion – Our Final Thoughts Graham, T. E. et al. (1991). Performance and metabolic responses to a high caffeine dose during prolonged endurance exercise. Journal of Applied Physiology, 71, 2292-2298.

Consuming 1-1.2g carbohydrate/kg.BW will help you to replenish your depleted glycogen stores [4] and to aid with muscle recovery aim to consume at least 20g of protein. This can easily be achieved through a pint of chocolate milk and a large banana for example. If you struggle with pre-race nerves, and find it hard to digest solid food, a lighter liquid meal could be a good option for you such as my go-to pre-race smoothie: But the ingredients list also has an “everything but the kitchen sink” feel to it — a lot of the amino acids feel kind of token. For example, it contains arginine, which is sometimes used as a vasolidator like citrulline. But they both compete for the same mechanism, so it doesn’t make much sense to include them both. All in all, we think that this is a pretty option that combines a range of important Amino Acids with other ingredients such as Caffeine and Green Tea Extract.That’s about standard as far as BCAAs go, cheaper than the offerings from BPI and Jym and a tiny, tiny bit more expensive than Xtend and Evlution Nutrition on a grams-of-BCAA-per-serving basis. Essential Amino Energy Benefits and Effectiveness Start your day with a carbohydrate rich breakfast to top up your energy stores. Aim for 0.5g-1g/kg.BW for each hour before the race. After the race before you go off and celebrate you need to replace the fluid you have lost. Signs of dehydration include severe headaches, muscle cramps and extreme fatigue, none of which are pleasant. Drink at least 500 ml in the first 30 minutes after the race, and then keep sipping every 5 to 10 minutes until you are passing pale coloured urine again.

Maintain hydration during the race by replacing lost water and salts through sweating by drinking water and carbohydrate-electrolyte solutions. Drink two-three big gulps every 15-20 minutes, a little more if it’s a hot day or you tend to sweat a lot. It’s no exaggeration to say that Optimum Nutrition is one of the most prominent names in the supplement game, and quite possibly the number one brand out there. Many people forget about the importance of their race day nutrition focusing on their nutrition and training to get them to the start line. However, race day nutrition can be the difference between your clients achieving their target time or simply running a race without stomach upset or hitting the wall so your advice on what to eat and when during the race is critical. With nutrition and hydration taken care of, the final thing to consider is supplementation. Caffeine is one of the most researched ergogenic aids and is regularly used to enhance endurance running performance [2]. Low-moderate dose of caffeine between 1-3mg/kg appears to be sufficient for enhancing endurance performance[3]. Concentrations are in the bloodstream after just 15 minutes and peak 1 hour after ingestion so aim to have you caffeine supplement within the final hour leading up to the race. You can then look to top up towards the end of the race to help power you through the final stages, around 60-90minsis a good time to take this on board, so if your target time is 4 hours, then around the 3 hour mark is fine.

Ready to drink, low calorie (only 10 calories per serving) and sugar-free. Available in convenient 250 ml cans, a perfect drink on-the-go Optimum Nutrition Amino Energy is one of the most popular BCAADrinkson the market. The supplement has multiple purposes when compared to other amino drinks. As ON amino energy is sugar-free and contains a green teamatrix, it can be consumed in the morning, pre workout,intra workoutor evenpost workout. WHAT’S IN OPTIMUM NUTRITION’S AMINO ENERGY DRINK? BCAAs are so common these days that it's important to make sure the ones you choose have a good nutrient profile and aren't just glorified, sugar-filled sports drinks—and have flavors that make you excited to reach for them every day. We chose these specific products based on the following criteria: Assuming that your client has loaded their muscles in the 24-36 hours prior to their start time, the aim of race day nutrition is topping up liver and muscle glycogen stores and hydrating adequately, while ensuring your client is not hungry or overly full at the start line.

Post workout: 1 to 2 servings (2 to 4 scoops) For a more intense burst of energy before the gym, the Gold Standard Optimum Nutrition Pre Workout might be a more suited pre-workout supplement for the more advanced gym goer. Do not try anything new on race day and ideally have a test run in the weeks leading up to the race to find out what works for you to help you feel your best when you are at the start line. Essential Amino Energy doesn’t just contain the leucine, isoleucine, and valine that all BCAA supplements contain, amino acids that can prevent muscle breakdown and improve endurance. There’s citrulline, which may improve blood flow and provide a “muscle pump,” beta-alanine which may help delay fatigue, tyrosine which works as a stimulant, methionine which is used for bone strength, phenylalanine which may improve the function of the nervous system and have mood benefits… A nine-gram serving has ten calories and two grams of carbohydrate, which is actually pretty high for a BCAA supplement. BCAA drinks are among the most widely used fitness supplements for a couple of important reasons. A big one is that they make it easier and more delicious to stay hydrated!

These contain between 75mg-150mg caffeine per serving or a piece or two of caffeine gum which contain 100mg of caffeine per piece. Again, this is very individual depending on your caffeine tolerance and body weight so I recommend testing what works in training leading up to the race.