When on an exhausting fire scene, energy and endurance are extremely important because there is no excuse to not finish the operation at hand. Many times, these grueling efforts lead to intense muscular fatigue, which is very hard to overcome. Ever felt that way in the weight room?The last few sets of any workout are extremely beneficial for muscle growth so getting there and thriving is very important. Sure, muscle fatigue is inevitable if you’re training hard. Lucky for us, there are some supplements on the market that can battle this fatigue and give you a chance to complete the task at hand.
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Beta-Alanine
Beta-alanine makes a compound in your body called carnosine, which controls the build-up of lactic acid in your muscles caused by intense or prolonged exercise. Because acid build-up is a major factor in causing muscles to fatigue, using beta-alanine can help delay it. This allows you to maintain intense workouts, building more muscle, increasing strength, and improving your explosive power.>> Take 4-6 grams per day divided into two doses, with one dose 30 minute prior to your workout.Shop for Beta-Alanine at the M&F store
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L-Carnitine
Acetyl-l-carnitine is a type of L-carnitine, an amino acid that’s great at preventing fatigue during intense exercise. This is because carnitine can enhance the rate at which oxygen is delivered to muscles and help prevent the build-up of lactic acid, which may cause muscle soreness during training. Carnitine can also help convert fatty acids into fuel and increase energy. Supplementing with carnitine can also provide a cognitive boost—that is, it can help users think more clearly by increasing energy availability in the brain. >> Take 1-4 grams a day, with one dose 30 minutes before your workout.Shop for L-Carnitine at the M&F store
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Creatine
Creatine is a dietary supplement that’s well known for its ability to increase muscle size, but it’s also effective at reducing fatigue and promoting energy. It works by creating a large store of creatine phosphate in the body, which replenishes ATP (a molecule that stores and provides energy to the body). By promoting the usage of creatine phosphate, the body’s cells can better preserve glucose for later use, essentially staving off fatigue.>> Consume 5-10 grams 30 minutes before and immediately following your workout.Shop for Creatine at the M&F store
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Nitric Oxide
Nitric oxide (also known as NO) causes vasodilation of the blood vessels and a subsequent increase in blood flow to the muscles to ensure an adequate supply of oxygen and metabolic fuel. Nitric oxide can increase recovery rates, increase available energy, reduce fatigue levels during intense exercise, enhance endurance performance and increase glucose use (which is good for fat-burning). These things not only help provide more energy but staves off the factors that raise muscular fatigue. >> Take 3-6 grams of your nitric oxideboosting supplement (arginine or citrulline) upon waking and again 30 minutes preworkout.Shop for Nitric Oxide at the M&F store
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Fry Fatigue for Good
Whether I’m at the firehouse or in the weight room, these supplements help me to get the most from my workout by allowing me to push through before reaching fatigue. If you’re looking for some serious results from your training, these may just give you that edge.Use these four supps to keep up the intensity during tough workoutsSupplement Dose/TimingBeta-Alanine 2-3 grams twice per day, with one dose 30 minutes preworkoutL-Carnitine 1-4 grams per day, with a 1-2 gram dose 30 minutes preworkoutCreatine 5-10 grams 30 minutes preworkoutNitric Oxide 3-6 grams upon waking; 3-6 grams 30 minutes preworkoutNick Bolton, NCSF-CPT, NASM-CPT, EMT is the owner of Firehouse Fitness, LLC (www.firehousefitnesskc.com). He is a former firefighter and a MRI/ProLab athlete with over 14 years of experience training clients.
When on an exhausting fire scene, energy and endurance are extremely important because there is no excuse to not finish the operation at hand. Many times, these grueling efforts lead to intense muscular fatigue, which is very hard to overcome. Ever felt that way in the weight room?
The last few sets of any workout are extremely beneficial for muscle growth so getting there and thriving is very important. Sure, muscle fatigue is inevitable if you’re training hard. Lucky for us, there are some supplements on the market that can battle this fatigue and give you a chance to complete the task at hand.
Beta-Alanine
Beta-alanine makes a compound in your body called carnosine, which controls the build-up of lactic acid in your muscles caused by intense or prolonged exercise. Because acid build-up is a major factor in causing muscles to fatigue, using beta-alanine can help delay it. This allows you to maintain intense workouts, building more muscle, increasing strength, and improving your explosive power.
>> Take 4-6 grams per day divided into two doses, with one dose 30 minute prior to your workout.
Acetyl-l-carnitine is a type of L-carnitine, an amino acid that’s great at preventing fatigue during intense exercise. This is because carnitine can enhance the rate at which oxygen is delivered to muscles and help prevent the build-up of lactic acid, which may cause muscle soreness during training. Carnitine can also help convert fatty acids into fuel and increase energy. Supplementing with carnitine can also provide a cognitive boost—that is, it can help users think more clearly by increasing energy availability in the brain.
>> Take 1-4 grams a day, with one dose 30 minutes before your workout.
Creatine is a dietary supplement that’s well known for its ability to increase muscle size, but it’s also effective at reducing fatigue and promoting energy. It works by creating a large store of creatine phosphate in the body, which replenishes ATP (a molecule that stores and provides energy to the body). By promoting the usage of creatine phosphate, the body’s cells can better preserve glucose for later use, essentially staving off fatigue.
>> Consume 5-10 grams 30 minutes before and immediately following your workout.
Nitric oxide (also known as NO) causes vasodilation of the blood vessels and a subsequent increase in blood flow to the muscles to ensure an adequate supply of oxygen and metabolic fuel. Nitric oxide can increase recovery rates, increase available energy, reduce fatigue levels during intense exercise, enhance endurance performance and increase glucose use (which is good for fat-burning). These things not only help provide more energy but staves off the factors that raise muscular fatigue.
>> Take 3-6 grams of your nitric oxideboosting supplement (arginine or citrulline) upon waking and again 30 minutes preworkout.
Whether I’m at the firehouse or in the weight room, these supplements help me to get the most from my workout by allowing me to push through before reaching fatigue. If you’re looking for some serious results from your training, these may just give you that edge.
Use these four supps to keep up the intensity during tough workouts
Supplement Dose/Timing
Beta-Alanine 2-3 grams twice per day, with one dose 30 minutes preworkout
L-Carnitine 1-4 grams per day, with a 1-2 gram dose 30 minutes preworkout
Nick Bolton, NCSF-CPT, NASM-CPT, EMT is the owner of Firehouse Fitness, LLC (www.firehousefitnesskc.com). He is a former firefighter and a MRI/ProLab athlete with over 14 years of experience training clients.
