The good news is a pre-workout supplement is one way to kick-start your exercise routine and get back on track.
But when it comes to pre-workout supplements, much of the research has been centered on men.
So, are there any benefits for women who use a pre-workout supplement?
Recent research, published in the Journal of the International Society of Sports Nutrition, highlights the benefits of a multi-ingredient pre-workout supplement for women.
Scientists found that women who ingested a pre-workout drink containing ingredients such as beta-alanine, taurine, beet root extract, and caffeine, experienced increased endurance, aerobic capacity, metabolism, and focus.
Study Details
In the double-blind, crossover study, a group of 15 recreationally active women completed separate exercise sessions where they consumed a placebo or pre-workout drink.
Following ingestion of the pre-work out drink, the participants completed a vertical jump test, muscular endurance tests including bench press and back squat exercises, and maximal sprint tests.
The researchers found that, following even just a single dose, a multi-ingredient pre-workout supplement led to increased upper body muscular endurance and increased focus.
Participants also had increases in resting energy expenditure and resting metabolism, without adverse effects on heart rate. Metabolic rate increased for up to 60 minutes after ingestion of the supplement.
These findings support the use of multi-ingredient pre-workout supplements in women.
Although much of the research on this subject has involved male subjects, this study shows that use of pre-workouts can be just as effective for women — improving their quality of exercise.
AMPED for Women
Isagenix offers two pre-workout products — AMPED™ Power and AMPED Nox. Both multi-ingredient pre-workout supplements are available for female athletes looking to optimize their workouts.
The emerging research is clear –
female athletes can benefit from the use of a pre-workout supplement.
Nitrosigine is a registered trademark of Nutrition 21, LLC and is patent protected.
Products to Investigate:
To your sporting success,
Tiffany Mika
Content Adapted from Isagenix Health Site
Reference
Cameron M, Camic CL, Doberstein S, et al. The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females. J Int Soc Sport Nutr. 2018 Jan 5; 15: 1.
]]>Muscle protein synthesis is the process the body goes through for either building or rebuilding proteins in the body. The body naturally breaks down and rebuilds muscle protein as part of normal metabolism.
When the rate of muscle breakdown and growth are in balance, the body’s muscle mass stays the same. If the rate of breakdown is greater than the rate of muscle building, then the body starts to lose muscle mass.
The key to muscle growth is for the body to consistently build more muscle protein than it breaks down, resulting in a positive net protein balance. The right combination of nutrition and exercise work together to provide optimal support for muscle growth.
33 Percent Increased Muscle Protein Synthesis
Earlier research found that pre-sleep protein maximized muscle building after evening exercise in young men (1). Additionally, pre-sleep protein had been shown to increase the overall net protein balance necessary for muscle building and growth (2).
Now a new study from the Netherlands reports that older men maximized muscle protein synthesis when they consumed 40 grams of high-quality protein prior to going to bed (3). The study, published in the Journal of Nutrition, randomized participants to either a group that consumed a supplement of 40 grams of protein, 20 grams of protein, or a placebo before sleep. The study then analyzed muscle biopsies prior to and following the protein or placebo ingestion and seven hours of sleep.
Participants who supplemented with 40 grams of protein just prior to sleep had 33 percent higher rates of muscle protein synthesis compared to supplementation with 20 grams or placebo. There was also no significant difference between those who ingested 20 grams of protein versus placebo.
The reason that scientists are interested in sleep is because it’s a critical period for muscle building and recovery. The research suggests that a snack or meal high in protein before going to bed might be a good strategy to for making the most of exercise efforts during the day.
Getting 40 Grams of Protein at Bedtime
A 40-gram dose would be equivalent to about 6 ounces of steak or chicken breast. With Isagenix products, two scoops of IsaPro or one of IsaLean Pro would provide a nearly equivalent dose at 36 grams of protein.
The latest research evaluating pre-sleep protein is also supported by recent research conducted at Skidmore College that evaluated use of Isagenix protein-rich products for improving athletic performance (4, 5). In those studies, subjects had either a protein-rich IsaLean Bar or other product that was rich in whey protein just before bed (4, 5).
Not everyone may be interested in getting 40 grams of protein before bed.
If your goal is weight loss, 20 grams of protein 30-60 minutes before bed may be just the boost your metabolism needs.
But If you’re looking to build muscle and strength, increasing the protein to 40 grams before bed might be the right dose for you.
Investigate:
To your success,
Tiffany Mika
Content Adapted from Isagenix Health Site
References
]]>
Delayed Onset Muscle Soreness occurs when the muscles are damaged during exercise or there are micro tears in the tissue. These micro tears are the key to strengthening your muscles... as they rebuild, the muscles heal stronger than before.
Although the soreness associated with this process typically occurs when exercise is intense or works a new muscle group, it’s also likely to happen to those who are unaccustomed to exercise and are starting out too intensely.
Most feelings of pain are unlikely to occur while the affected muscle is at rest but instead when there is tension or force.
Research Findings
A new study, presented at the American College of Sports Medicine Annual Meeting in June 2018, researched the effects of beetroot juice on Delayed Onset Muscle Soreness. Researchers recruited 13 healthy, college-aged males to undergo eccentric exercises (an eccentric contraction is the motion of an active muscle while it is lengthening under load) designed to elicit delayed onset muscle soreness.
Prior to the exercise protocol, each participant consumed a beet juice shot or placebo twice daily for six days. Measurements were taken at baseline, 24, 48, and 72 hours post-exercise to gauge pain, tenderness, maximal force, and flexed and relaxed arm angles.
The researchers found recovery time for pain, tenderness, maximal force, and flexed- and relaxed-arm angles improved at each timepoint post-exercise in those consuming the beet juice.
They theorized that the betalains (compounds in beets, red spinach, and other red/purple vegetables that give them their color) are responsible for the improved recovery time. The compounds act as antioxidants to reactive oxygen species that may build up with muscle damage caused by exercise.
While the study only had 13 participants, the findings are promising, because reducing Delayed Onset Muscle Soreness could improve recovery and decrease time between workouts.
Soreness after exercise is usually temporary, but there are many theories as to how to reduce or prevent Delayed Onset Muscle Soreness such as;
Therefore AMPED™ NOx may also help improve symptoms associated with muscle soreness that occur 24 to 72 hours after an intense or unfamiliar exercise session.
For more information on Amped NOx ===>>> GO HERE
To your sporting success,
Tiffany Mika
Content adapted from Isagenix Health Site
Reference
Jedlicka CR, Richter HM, Geislinger AE, et al. Effect of beet root juice on delayed onset muscle soreness following eccentric loading. Poster session presented at: 2018 Annual Meeting of the American College of Sports Medicine; 2018 May 29 – June 2; Minneapolis, MN.
]]>