Supplements for Exercise – Electrolytes, BCAAs, EAAs, + PreWorkout

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Today, we’re going to be talking about electrolytes, BCAAs, and preworkout supplements. These are all popular supplements that are used by athletes and fitness enthusiasts to improve their performance and recovery. But we will also hit on how they can effect hormones

Electrolytes

You can shop at Redmond to purchase the electrolytes I swear by, with a discount by clicking here. (I do get a kickback with your purchase and need to disclose that)

Electrolytes are minerals that carry an electrical charge. They are essential for many bodily functions, including muscle contraction, nerve conduction, and fluid balance. Electrolytes can be lost through sweat, urine, and vomiting. When you lose electrolytes, you may experience symptoms such as fatigue, muscle cramps, and dizziness.

The main electrolytes in the body are:

  • Sodium
  • Potassium
  • Chloride
  • Calcium
  • Magnesium
  • Phosphate

Electrolytes are found in many foods and drinks, including:

  • Sports drinks
  • Fruit juices
  • Milk
  • Yogurt
  • Nuts
  • Seeds
  • Whole grains
  • Vegetables

If you are concerned that you may be losing electrolytes, talk to your doctor. They can help you determine if you need to supplement your electrolytes and can recommend a safe and effective way to do so.

Here are some of the benefits of electrolytes:

  • Maintaining fluid balance: Electrolytes help to keep the body’s fluids in balance. This is important for many bodily functions, including blood pressure regulation and organ function.
  • Conducting nerve impulses: Electrolytes help to conduct nerve impulses throughout the body. This is important for muscle movement, heart function, and other bodily functions.
  • Contracting muscles: Electrolytes help to contract muscles. This is important for movement, breathing, and other bodily functions.
  • Maintaining a healthy pH balance: Electrolytes help to maintain a healthy pH balance in the blood. This is important for preventing acidosis and alkalosis.

If you are not getting enough electrolytes, you may experience symptoms such as:

  • Fatigue
  • Muscle cramps
  • Dizziness
  • Headache
  • Confusion
  • Seizures
  • Coma

If you experience any of these symptoms, it is important to seek medical attention immediately.

Electrolytes can be replaced through diet, supplements, or intravenous (IV) fluids. If you are experiencing symptoms of electrolyte imbalance, it is important to talk to your doctor to determine the best way to replace your electrolytes.

Here are some tips for getting enough electrolytes:

  • Eat a balanced diet that includes plenty of fruits, vegetables, and whole grains.
  • Drink plenty of fluids, especially sports drinks and water.
  • Avoid excessive sweating, which can lead to electrolyte loss.
  • If you are taking medications that can cause electrolyte loss, talk to your doctor about how to prevent this.

BCAAs

Branched-chain amino acids (BCAAs) are three essential amino acids that the body cannot produce on its own. These amino acids are leucine, isoleucine, and valine. BCAAs are used for muscle growth and repair. They can also help to reduce muscle soreness and fatigue.

BCAAs are found in protein-rich foods, such as meat, poultry, fish, eggs, and dairy products. They can also be taken as a supplement.

BCAAs are metabolized in the muscles, rather than in the liver. This means that they can provide a quick source of energy for muscles during exercise. BCAAs also help to prevent muscle breakdown during exercise.

In addition to their role in muscle growth and repair, BCAAs may also have other health benefits. For example, BCAAs may help to improve mood, reduce stress, and protect against muscle wasting.

The recommended daily intake of BCAAs for adults is 5 grams per day. However, some people may need to take more BCAAs, depending on their individual needs.

BCAAs are generally safe for most people to take. However, some people may experience side effects such as nausea, vomiting, and diarrhea. If you experience any side effects, stop taking BCAAs and talk to your doctor.

If you are considering taking BCAAs, it is important to talk to your doctor first. They can help you determine if BCAAs are right for you and can help you develop a safe and effective plan for taking them.

Here are some of the benefits of BCAAs:

  • Increased muscle growth: BCAAs are essential for muscle growth and repair. They can help to increase the rate of muscle protein synthesis and reduce muscle protein breakdown.
  • Reduced muscle soreness: BCAAs can help to reduce muscle soreness after exercise. They do this by reducing inflammation and pain.
  • Improved athletic performance: BCAAs can help to improve athletic performance by increasing energy levels, reducing fatigue, and improving muscle function.
  • Improved mood: BCAAs may help to improve mood by reducing stress and anxiety.
  • Reduced muscle wasting: BCAAs may help to reduce muscle wasting in people who are ill or who are recovering from surgery.

If you are looking for a way to improve your muscle growth, reduce muscle soreness, or improve your athletic performance, BCAAs may be a good option for you. However, it is important to talk to your doctor before taking BCAAs, especially if you have any underlying health conditions.

EAAs

EAAs stands for essential amino acids. These are amino acids that the body cannot produce on its own and must be obtained from food or supplements. There are nine essential amino acids:

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

What do EAAs do?

EAAs are used for a variety of bodily functions, including:

  • Building and repairing muscle tissue
  • Producing hormones and enzymes
  • Regulating blood sugar levels
  • Boosting the immune system
  • Protecting against muscle wasting
  • Reducing stress and anxiety

How can I get EAAs?

EAAs can be obtained from a variety of foods, including:

  • Meat
  • Fish
  • Poultry
  • Eggs
  • Dairy products
  • Beans
  • Lentils
  • Nuts
  • Seeds

EAAs can also be taken as a supplement. There are many different EAA supplements available, including powders, capsules, and drinks.

How much EAAs do I need?

The recommended daily intake of EAAs for adults is 1.2 grams per kilogram of body weight. However, some people may need more EAAs, depending on their individual needs.

Are there any side effects of EAAs?

EAAs are generally safe for most people to take. However, some people may experience side effects such as nausea, vomiting, and diarrhea. If you experience any side effects, stop taking EAAs and talk to your doctor.

If you are considering taking EAAs, it is important to talk to your doctor first. They can help you determine if EAAs are right for you and can help you develop a safe and effective plan for taking them.

Preworkout supplements

What are preworkout drinks and powders?

Preworkout drinks and powders are dietary supplements that are designed to help you perform better during your workouts. They typically contain a combination of caffeine, creatine, and other ingredients. Preworkout supplements can help to increase energy, focus, and strength. They can also help to reduce fatigue.

How do preworkout drinks and powders work?

The ingredients in preworkout drinks and powders work in a variety of ways to help you perform better during your workouts. Caffeine is a stimulant that can help to increase energy levels and improve focus. Creatine is a compound that can help to increase muscle mass and strength. Other ingredients in preworkout drinks and powders may include beta-alanine, L-arginine, and L-citrulline. These ingredients can help to improve blood flow to the muscles, which can lead to increased performance.

Are preworkout drinks and powders safe?

Preworkout drinks and powders are generally safe for most people to take. However, some people may experience side effects such as nausea, vomiting, and diarrhea. If you experience any of these side effects, stop taking preworkout drinks and powders and talk to your doctor.

Are preworkout drinks and powders effective?

There is some evidence that preworkout drinks and powders can be effective in improving athletic performance. However, more research is needed to determine the long-term safety and effectiveness of these supplements.

How to choose a preworkout drink or powder

If you are considering taking a preworkout drink or powder, there are a few things you should keep in mind:

  • Your fitness goals: What are you hoping to achieve with your workouts? If you are looking to build muscle, you will need a different preworkout than if you are looking to lose weight.
  • Your experience level: If you are new to working out, you may want to start with a lower-dose preworkout. As you become more experienced, you can gradually increase the dose.
  • Your health: If you have any health conditions, talk to your doctor before taking a preworkout.

How to take a preworkout drink or powder

Preworkout drinks and powders should be taken 30-60 minutes before your workout. Follow the instructions on the label carefully.

Here are some tips for taking preworkout drinks and powders safely:

  • Start with a low dose: If you are new to preworkout drinks and powders, start with a low dose and gradually increase the dose as needed.
  • Don’t take preworkout on an empty stomach: Eat a light meal or snack before taking preworkout.
  • Stay hydrated: Drink plenty of water before, during, and after your workout.
  • Listen to your body: If you experience any side effects, stop taking preworkout and talk to your doctor.

Electrolytes, BCAAs, and preworkout supplements can all offer a number of benefits for athletes and fitness enthusiasts. However, it is important to use these supplements safely and to talk to your doctor before using them.

***We do not claim to be a doctor or anything of the like. This document is for educational purposes only. Any action taken by the reader is their sole responsibility and should be done with discretion. No claim can be made against Adagio FIT or its employees. If you ever have any questions, take them to your primary care doctor.***

Proper Warm Up Techniques and Ideas

***We do not claim to be a doctor or anything of the like. This document is for educational purposes only. Any action taken by the reader is their sole responsibility and should be done with discretion. No claim can be made against Adagio FIT or its employees. If you ever have any questions, take them to your primary care doctor.***

Just as much as any other aspect of training, your warmup should be top priority. Yeah, yeah. I know, it is such a nuisance when you are just rearing to go with anticipation and pre-workout 🙂 But there are potential benefits you will be missing and run the risk of serious injury which may prevent you from working out anyway. 

Let’s talk about the benefits of choosing a good warmup, the downfalls if you don’t warm up at all, and then look at different ideas you can implement into your workouts. 

Here are some benefits of a warmup – 

  • Warming up prepares your heart, lungs, and muscles for the more strenuous focus of your workout.
  • Activates your heating and cooling systems which is really important during aerobic activity. 
  • Blood temperature rises and as blood travels through your muscles, your body makes oxygen more available to the working muscles which will help endurance. 
  • Blood vessels dilate and this increases blood flow and oxygen flow. Again, helping with endurance and keeping stress away from the heart. 
  • Hormones also change when you warmup. Cortisol and epinephrine production increase. They are in charge of regulating energy production. 
  • Muscles get warm and allow for more deep and forceful contraction and a faster release and relax.
  • Range of motion increases in your joints – warming up helps lubricate the joints to help the move smoothly
  • Mental clearing of the mind, focusing and reviewing form and technique. 

Downfalls of missing a warmup

  • You may feel slow and have less power at the start of your warmup because you have to try to get your muscle warm and focused in
  • You run the risk of injury to joints and muscles without proper warming up – tears, sprains, tweaks, whatever you may call them are more likely to happen because the joints and muscles aren’t flexible and engaged for work. 

Ideas and Tips for Proper Warmups

  • The general guidelines from the AMA state that a warmup should be between 5-10 mins. 
  • Tailor your warmup to your workout – if you are running, do a slow jog or speed walk. If you are doing a leg day, air squats and lunges. You want to have this be a gradual step to the main push of your workout.
  • Loosen the joints with small movements in preparation for range of motion movements such as yoga and lifting
  • Don’t static stretch! – This means that you don’t hold the pull in one position. This actually increases your risk for injury. 
  • DO dynamic stretching – hip swings, big arm circles, pelvic tilts, toe touches, etc.

For my lifting clients,we focus more on functional stretching – I suggest doing each move on their workout using no weights for about 10 reps each. Keeping the range of motion smaller than their “best”. And then after this a short series of dynamic stretches. 

For cardio clients, we do more dynamic stretching first and then a little run/jog to finish up. 

Mainly, we want you to connect your body and mind together to decrease injuries and increase power and progress. Warmups won’t look the same for different kinds of workouts and different personalities too so think about what you would like to do and what your workout will require of you and move from there. 

Overall – Don’t skip it!

*** For those training with me, after our initial weight in and reconnect, we usually don’t have a lot of time to do an hour workout. Therefore, I ask that you each warmup before you come to the studio… or you may have a shortened workout since we will be focusing more on making sure we are warming up properly.  Thanks for understanding this. In any other gym, you would come 10-15 mins early to do your warmup before you met with your trainer. If you want to do it like this, let’s set that up or just do it before you come ***