Legal Performance Enhancing Supplements

Introduction

• Overview of seven legal, inexpensive, and effective supplements for enhancing performance.
• Focus on recent studies and impressive results.

Taurine

• 2021 Study: Published in the International Society of Sports Nutrition.
  • Reviewed 19 studies.
  • Benefits: Increases in VO2 max, peak power, time to exhaustion, and recovery. Decreases in inflammation.
  • Decreased creatine kinase levels, suggesting a potent buffering effect and antioxidant properties.
  • Potential for muscle hyperplasia (animal studies).
• Dosage: 1 to 6 grams, 10 minutes to 2 hours before exercise or throughout the day.

Creatine

• 2003 Study: Published in Molecular and Cellular Biochemistry.
  • Analyzed 300 studies.
  • 70% showed significant improvements in performance (peak power, strength, explosiveness).
  • Potential signaling properties to build more muscle.
• Dosing Strategy: Start at 3 grams, work up to 10 grams.
  • Safe for men, women, and children.
  • Creatine gummies as an alternative to avoid water retention.

Whey Protein

• Study: Journal of Applied Physiology.
  • Compared whey, soy, and casein proteins.
  • Whey protein significantly better for muscle protein synthesis than others.
  • Post-exercise, 122% better than casein and 31% better than soy.
• Benefits: High anabolic properties, aids in building muscle and recovery.
• Recommendation: Prefer isolate, but concentrate is acceptable.

Essential Amino Acids (EAAs)

• Benefits: Enhances bioavailability of protein when taken together.
• Study: Published in Frontiers of Physiology.
  • Muscle contraction stronger with EAAs, less lactate accumulation.
• Recovery: In caloric deficit, EAAs help preserve muscle.
  • Study in Clinical Nutrition showed significant differences with proper dosing.

Beta-Alanine

• Study: Journal of Amino Acids.
  • Analyzed 15 studies, benefits in performance from 60 to 240 seconds.
• Mechanism: Supports carnosine levels, buffering hydrogen ions, allowing for more glucose fuel.
• Dosage: 4 to 8 grams.

Caffeine

• Dosage: 3 to 6 mg/kg.
• Well-researched for fat mobilization and mental focus.
• Benefits in workout performance.

Tonkat Ali (Specifically for Men)

• Study: International Journal of Preventative Medicine.
  • Supplementation with 300-600 mg increased peak power.
  • Affects free testosterone, lowers estrogen.

Conclusion

• All supplements are affordable, with most costing less than $50 per month.
• Encouragement to experiment and find what works best for individual needs.