All about training

The supply around the training is one of the most important times when it comes to the nutritional supply of an athlete.

Here you will find pre-workout supplements that are ideal for use before training.You will also find Intra-Workout Supplements to ensure the supply during training. For the time window after training you will find optimal post-workout supplements.

The advantages at a glance:

Synergetic all-in-one formulas for quick and easy supply

Optimal nutrient supply around your workout


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All about Workout Supplements

General information

The training is the point in time when the organism and the muscles are required to perform at their peak. In order to be able to perform at maximum capacity and achieve the best possible training results, an optimal training supply therefore plays a decisive role. On the one hand, this includes the time window before training, but also the supply during training and the replenishment of nutrient and building substrates after training.

A widespread misconception, especially among beginners, is that during training the muscles grow and performance increases. This is not the case, because on the contrary, training is rather a stress situation for the organism, which under certain circumstances can even have the effect of reducing muscle mass or performance. In professional circles this is called a catabolic metabolic state. The nutritional situation plays a major role here as well as the training design in terms of training duration and training intensity. The most unfavourable of all constellations would be a poor nutrient supply in combination with very long and at the same time highly intensive training units. In summary, it can be said that training is a stress load for the organism and an increase in performance and the build-up of muscle mass always occurs in the regeneration phase after training. At all times an optimal supply of nutrients is therefore helpful to support the body in the stress phase as well as in the beginning of the regeneration phase. The workout supplements of this category are perfectly suited for this purpose.

Pre-Workout – The supply before training

The term "pre-workout" stands for the time window before the training. The pre-workout phase usually begins with the last fixed meal before training. When this meal is taken varies from athlete to athlete and is highly individual. However, the recommendation to eat the last solid meal consisting of easily digestible protein (e.g. chicken) and carbohydrates (e.g. rice) about 2 hours before training has become generally accepted. Vegetables are suitable as a side dish. Pre-workout supplements are then used in the hot phase before training (approx. 30 minutes before). Again, many factors play a role in determining which supplements are ideal. Those who need a "boost" on weak days and at the same time strive for an all-round supply will find what they are looking for just as well as those who train in the evening and therefore want to avoid stimulants that negatively affect sleep and thus regeneration.many athletes also take specific amino acids and/or other performance substrates. On the amino acid side, BCAAs (Branched Chain Amino Acids) are especially popular before training. BCAAs, which are also called Branched Chain Amino Acids, consist of the amino acids L-Leucine, L-Valine and L-Isoleucine. L-leucine in particular plays a key role in sports nutrition, as the amino acid is said to have functionalities related to muscle protein synthesis. But also the Nitric Oxide (NO) precursors arginine and citrulline are very popular, as NO is considered to be vasodilative. On the side of the performance substrates, supplements such as beta alanine, which is the main component of carnosine (buffer substance of lactic acid in muscle), should be mentioned. In addition, in many cases the performance-enhancing* creatine is also used before training, whereby creatine works even better after training, which is why creatine should rather be supplemented post-workout if it is consumed once on the training day (1).

Intra-Workout – The supply in training

Intra-workout" is the name given to the period of time during training, which some athletes also use for supplementation. Supplementation during training is particularly common in endurance sports, where carbohydrate and/or electrolyte solutions are taken during training to compensate for loss of substrate. BCAAs for muscle supply are also very popular. But also in strength training, some athletes resort to Intra-Workout Supplements with the aim of keeping performance stable during training. The Intra-Workout Supplements of Peak Performance Products provide important key substrates to supply the athlete during the workout at lightning speed.

Post-Workout – The supply after training

The "post-workout phase" is the time window after training. After a hard and intensive workout, the body needs nutrients and building substrates for the regeneration phase. In addition, the body is more receptive at this time than at other times in terms of nutrient intake. Experts also like to refer to the "anabolic window", in which muscle cells are particularly sensitised to the nutrients they receive.

The Post-Workout Supplements from Peak Performance Products have been specially developed for the time window after training and contain all substances that are useful after training. First and foremost, a quickly absorbable and high quality protein should be mentioned here, which has been proven to contribute to building and maintaining muscle mass. Carbohydrates also play a key role in the regeneration process, as they help restore normal muscle function. This is the case when carbohydrates are consumed after intensive and/or long-term physical exercise that has led to muscle fatigue and depletion of the glycogen stores in skeletal muscles. This effect occurs when 4g of carbohydrates per kg/body weight are consumed within the first 4 to max. 6 hours after the mentioned exercise. This makes it clear that not only the amount in the post-workout shake is decisive, but also in a fixed post-workout meal with a distance to the post-workout shake carbohydrates should be supplied. Performance-enhancing* creatine is also preferred in post-workout, as studies have shown that creatine is most effective after training (1).

A supply of protein, carbohydrates and creatine can be considered a basic supply. Those who train with high performance demands and pursue ambitious goals usually resort to All-in-One supplements. All-in-One Supplements combine the basics and other substrates with each other, the intake of which is recommended after training. There are many amino acids, ergogenics, plant extracts and last but not least vitamins, minerals and trace elements.

The advantage of all-in-one products is obvious, as they not only provide everything the athlete needs in one product, but are also expertly and synergetically designed and dosed according to requirements. All-in-One supplements are available both gender-specific and for different performance levels and are therefore perfectly suited for individual post-training care.

Post-workout shakes should always be taken immediately after training. Ambitious athletes therefore prepare the post-workout shake at home, so that only water needs to be added and consumption in the changing room directly after training is possible.

Source:

(1) J Int Soc Sports Nutr. 2013 Aug 6;10(1):36


* 3g creatine daily increases the physical performance of explosive strength training during short-term intensive physical activity.