Build Your Own Pre-Workout Supplement

[Nelson Vergel]

Build Your Own Pre-Workout Supplement
In this episode you will learn:
- Why most pre-workout supplements are overpriced hype
- How a pre-workout supplement can benefit your training
- What ingredients make up an effective pre-workout supplement
- The correct dosages to get the most bang for your buck

http://fitmenover40.com/?email_id=2...n=analyse&wysija-page=1&wysijap=subscriptions

Resources mentioned in this episode:
L-Arginine – http://goo.gl/ovsYhf
L-Citrulline – http://goo.gl/WnQLUt
L-Tyrosine – http://goo.gl/qeGUrb
Acetyl-L-Carnitine – http://goo.gl/50XBQs
Caffeine – http://goo.gl/IRUkbn
Beta-Alanine – http://goo.gl/q86lEA

 

[dpaul21]

Nice podcast Nelson. After trying virtually every single pre-workout on the market (and wasting a lot of money), I now make my own and have been doing so for the past year or so. Here's my current PWO stack:

Caffeine: 200 mg
Creatine Mono: 5 g
Beta-Alanine: 3.2 mg
L-Tyrosine: 3 g
ALCAR: 2 g
LCLT: 2 g
Citrulline Malate: 6 g

 

[Nelson Vergel]

Interesting study on LCLT

Strength Cond Res. 2003 Aug;17(3):455-62.

The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery.
Kraemer WJ



Abstract
The purpose of this investigation was to examine the influence of L-carnitine L-tartrate (LCLT) supplementation using a balanced, cross-over, placebo-controlled research design on the anabolic hormone response (i.e., testosterone [T], insulin-like growth factor-I, insulin-like growth factor-binding protein-3 [IGFBP-3], and immunofunctional and immunoreactive growth hormone [GHif and GHir]) to acute resistance exercise. Ten healthy, recreationally weight-trained men (mean +/- SD age 23.7 +/- 2.3 years, weight 78.7 +/- 8.5 kg, and height 179.2 +/- 4.6 cm) volunteered and were matched, and after 3 weeks of supplementation (2 g LCLT per day), fasting morning blood samples were obtained on six consecutive days (D1-D6). Subjects performed a squat protocol (5 sets of 15-20 repetitions) on D2. During the squat protocol, blood samples were obtained before exercise and 0, 15, 30, 120, and 180 minutes postexercise. After a 1-week washout period, subjects consumed the other supplement for a 3-week period, and the same experimental protocol was repeated using the exact same procedures. Expected exercise-induced increases in all of the hormones were observed for GHir, GHif, IGFBP-3, and T. Over the recovery period, LCLT reduced the amount of exercise-induced muscle tissue damage, which was assessed via magnetic resonance imaging scans of the thigh. LCLT supplementation significantly (p < 0.05) increased IGFBP-3 concentrations prior to and at 30, 120, and 180 minutes after acute exercise. No other direct effects of LCLT supplementation were observed on the absolute concentrations of the hormones examined, but with more undamaged tissue, a greater number of intact receptors would be available for hormonal interactions. These data support the use of LCLT as a recovery supplement for hypoxic exercise and lend further insights into the hormonal mechanisms that may help to mediate quicker recovery.