Scientific knowledge about the best supplements before and after exercise

Scientific knowledge about the best supplements before and after exercise

If you take supplements before and after exercise , or at least have ever taken an interest in them, be sure not to miss this article, because this is where you will learn how they will help you strengthen your training and when and how much to take to achieve maximum muscle results !

Building muscle is not just a matter of “working out” or “adjusting in nutrition”. It is about finding the perfect symbiosis between these two components that help each other. Physically, a well-designed training program will systematically alert the body and muscles that they have no choice but to work. You decide on time (how much you train),  intensity (how hard) and frequency (how often). Try to maximize each of these points. When muscles are systematically alerted, they automatically adjust and  increase performance . Nutrition is another variable that is essential to get the most out of each workout and also to maximize muscle gain during the no-workout period.

Supplements have been scientifically proven to increase the speed at which you can develop strength and performance from training to training . Taking the right doses at the right time can increase the intensity and volume of your workouts, leading to high quality muscle growth. Below is the scientific knowledge about key muscle supplements. They are lined up before and  after training because these are the most important times in an athlete’s life and also the times when most of us are used to taking supplements. If you are looking for systematic data about your nutrition, I have a great idea for you to ritualize your behavior in these times .

Replenishment before training: 30-60 minutes

In the lesson before training, you should focus on preparing your inner environment for hard physical activity and mental work. Pre-workout supplements should therefore optimize your mind and body to maximize performance. If you are taking supplements before training, make sure that the product you have chosen contains the ingredients listed below in the recommended dosage.


Caffeine is a powerful psychactive and nervous systemic stimulant that is quickly absorbed by your body and easily passes into your brain. Caffeine attaches to specific receptors that also utilize another neurotransmitter, adenosine. When you take a dose of caffeine, adenosine is blocked and with it the effect it normally produces. Finally, the brain with caffeine is full of adrenaline and nonadrenaline, which creates a feeling of energy . But this is just the beginning of what caffeine does in the body. It also blocks an enzyme called phosphodiesterase (PDE), which breaks down a signaling molecule called cyclic adenosine monophosphate (cAMP). As caffeine blocks PDE, cAMP levels increase, which prolongs and intensifies the energizing effects of the hormones adrenaline and norepinephrine.. Through these mechanisms, pre-exercise caffeine supplementation suppresses perceived exertion and muscle fatigue during exercise. Its benefits are also used for revitalization, which positively affects your perception of muscle pain. The end result in both cases is higher training intensity and volume, which results in greater gains in less time.

How to take caffeine:  It is ideal to take about 1.36 milligrams of caffeine per kilogram of body weight, 30-60 minutes before training. For most adults, it is about 180-300 milligrams of caffeine. Be sure not to follow the rule that the more the better. In this case, as with most stimulants, the benefits are reduced if more than the recommended dose is taken. So avoid a dose greater than 2.5 milligrams of caffeine per kilogram of body weight. Gradually, you will learn to recognize your tolerance and thus take the appropriate dose.


With more than a quarter of a century of clinical laboratory testing and field testing in gyms around the world, creatine has established itself both in practice and scientifically. Creatine is rapidly obtained and stored in skeletal muscle , where it provides much-needed high-energy creatine phosphate. Excess creatine phosphate acts on the surrounding muscles and stimulates the production of ATP, a source of cellular energy that the body uses for muscle contraction. Increased creatine levels increase performance and strength during training, while the body needs less time to rest. This is especially important during maximum or high-intensity workouts, where a creatine supplement has been shown to help increase training volume – it maintains your ability to lift heavier loads for more repetitions and your body recovers faster between high-intensity workouts.

There is much speculation as to when creatine should be taken. Whenever there is a sufficient answer and basically the right one, but before and after training there is an answer which, over time, has given excellent results to many athletes. As for the cathetin variety, creatine hydrochloride (HCl) is a patented, highly bioavailable form of creatine.

How to take creatine:   Ideally, take 1.5 grams of pyridine HCl 30-60 minutes before exercise and another 1.5 grams after exercise.


L-citrulline is a common ingredient used before training that helps prevent muscle fatigue and helps produce energy by increasing the rate of phosphocreatine and ATP production . L-citrulline is also converted to arginine , a precursor of nitric oxide (NO) in the body. This process optimizes blood flow, nutrient supply and muscle waste removal . Research shows that L-citrulline increases blood arginine and NO levels before training more effectively than taking arginine. Based on the latest research, citrulline fights fatigue before training , delays exhaustion, and significantly reduces muscle pain during training.