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Tag Archives: make your own supplement

  • Create a Pre-Workout: Top 5 Energy Boosting Ingredients

     

    Are you unhappy with your current pre-workout brand? Is it falling short on providing you with the energy you need to crush your workouts and achieve your fitness goals? Why not create your own?

     

    Thanks to revolutionary supplement technology, you're now able to create your very own pre-workout supplement. You control which ingredients go in and the dosage of each individual ingredient per serving. If you're ready to make your masterpiece, let's take a look at the top 5 energy boosting ingredients to put in your pre-workout supplement.

     

    L-Tyrosine

    Let's kick off the list with L-Tyrosine. This up-and-coming amino acid has been shown in several studies to be a powerful way to boost cognitive function, improve focus, and support your workout performance.

     

    As a cognitive booster, L-Tyrosine is considered a nootropic. It's ideal for supporting the learning process and working memory. It also helps to boost your mood and alleviate symptoms from depression. Best of all, it puts your focus in the zone during workouts. (1-3)

     

    Dosage to Use Per Serving:

    • Standard dose: 500 mg
    • Very active individuals: 700 mg

     

    Beta Alanine

    If you've ever used a high-quality pre-workout supplement before then you know exactly when Beta Alanine kicks in because it has that tell-tale tingling and flushed feeling that runs down your neck. Beta Alaine is also an amino acid and it's widely used due to its performance-enhancing benefits.

     

    Studies show that Beta Alanine supplementation can support your performance during your workouts especially in the area of endurance. It also kickstarts your way to recovery and muscle growth. (4-6)

     

    Dosage to Use Per Serving:

    • Standard dose: 1,200 mg
    • Very active individuals: 2,000 mg

     

    Guarana Extract

    This herbal extract has been used for hundreds of years to support overall wellness but researchers discovered that it had many other practical benefits including skyrocketing your energy levels. The nice thing about guarana is that it delivers the energy boosting and focus enhancing benefits of caffeine without the jitters or anxiety.

     

    If you're looking for a natural way to boost your workout performance and promote cognitive function such as focus and alertness, guarana needs to be in your pre-workout supplement. (7-8)

     

    Want to know how to create your very own supplement? You can use the Amino Z Supplement Builder to do just that! Try it today and create your ideal pre-workout supplement.

     

    Dosage to Use Per Serving:

    • Standard dose: 500 mg
    • Very active individuals: 1,000 mg

     

    Agmatine Sulfate

    While Agmatine may not directly support energy levels like guarana, it does significantly help your workout performance as a nitric oxide booster. Higher levels of nitric oxide in the blood during your workout may equate to that pumped up feeling that many weight lifters strive to experience. Agmatine is also helpful for recovery as it alleviates inflammation and soreness. (9-11)

     

    Dosage to Use Per Serving:

    • Standard dose: 700 mg
    • Very active individuals: 1,000 mg

     

    Caffeine Anhydrous

    Last but certainly not least, no pre-workout supplement is complete without some help from caffeine. If you drink coffee every morning, you know exactly what caffeine can do for you. It spikes your energy levels, ignites your focus, and boosts your overall performance. This isn't just hearsay, there are plenty of studies out there confirming that caffeine is one of the best natural energy boosters you can get your hands on. (12-14)

     

    Dosage to Use Per Serving:

    • Standard dose: 150 mg
    • Very active individuals: 300 mg

     

    Conclusion

    Looking for an effective pre-workout supplement? Why not make your own? Now you can with the Amino Z Supplement Builder. Use our guide above to make an incredible potent pre-workout. You can even experiment and try other ingredients that suit your body and fitness goals. Try it today!

     

    References

    1. Colzato LS, Jongkees BJ, Sellaro R, Hommel B. Working Memory Reloaded: Tyrosine Repletes Updating in the N-Back Task. Frontiers in Behavioral Neuroscience. 2013;7:200. doi:10.3389/fnbeh.2013.00200.

     

    1. Reinstein DK, Lehnert H, Scott NA, Wurtman RJ. Tyrosine prevents behavioral and neurochemical correlates of an acute stress in rats. Life Sci. 1984 Jun 4;34(23):2225-31.

     

    1. Alan J. Gelenberg, M.D., Candace J. Gibson, Ph.D. Tyrosine for the Treatment of Depression. Nutrition and Health. 3:3, 163-173. July 1, 1984.

     

    1. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of ?-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24.

     

    1. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38.

     

    1. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. (2006) Effect of Creatine and Beta-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes. IJSNEM, 16(4).

     

    1. Kennedy DO, Haskell CF, Wesnes KA, Scholey AB. Improved cognitive performance in human volunteers following administration of guarana (Paullinia cupana) extract: comparison and interaction with Panax ginseng. Pharmacol Biochem Behav. 2004 Nov;79(3):401-11.

     

    1. Moustakas D, Mezzio M, Rodriguez BR, Constable MA, Mulligan ME, Voura EB. Guarana Provides Additional Stimulation over Caffeine Alone in the Planarian Model. Holscher C, ed. PLoS ONE. 2015;10(4):e0123310. doi:10.1371/journal.pone.0123310.

     

    1. Gilad GM, Gilad VH. Long-term (5 years), high daily dosage of dietary agmatine--evidence of safety: a case report. J Med Food. 2014 Nov;17(11):1256-9. doi: 10.1089/jmf.2014.0026. Epub 2014 Sep 23.

     

    1. Aggarwal S, Shavalian B, Kim E, Rawls SM. Agmatine enhances cannabinoid action in the hot-plate assay of thermal nociception. Pharmacol Biochem Behav. 2009 Oct;93(4):426-32. doi: 10.1016/j.pbb.2009.06.004. Epub 2009 Jun 16.

     

    1. Galea, E et al. 'Inhibition of Mammalian Nitric Oxide Synthases by Agmatine, an Endogenous Polyamine Formed by Decarboxylation of Arginine.' Biochemical Journal 316.Pt 1 (1996): 247–249. Print.

     

    1. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Am J Clin Nutr. 1980 May;33(5):989-97.

     

    1. Daniel Borota, Elizabeth Murray, Gizem Keceli, Allen Chang, Joseph M Watabe, Maria Ly, John P Toscano, & Michael A Yassa. Post-study caffeine administration enhances memory consolidation in humans. Nature Neuroscience 17, 201–203 (2014) doi:10.1038/nn.3623.

     

    1. David Furman, Junlei Chang, Lydia Lartigue, et al. Expression of specific inflammasome gene modules stratifies older individuals into two extreme clinical and immunological states. Nature Medicine 23, 174–184 (2017) doi:10.1038/nm.4267.
  • How to Make Your Own BCAA Supplement for Insane Results

    Branched Chain Amino Acids, more commonly known as BCAAs, are an incredibly effective supplement for supporting a variety of fitness goals including muscle building, weight loss, and performance enhancement.

     

    When purchased from a popular brand, BCAA supplements can be expensive and under-dosed. If you want to avoid high cost and under-dosed supplements, the best thing you can do is create your own BCAA supplement.

     

    Let's take a look at everything you need to know when it comes to creating your own BCAA supplement.

     

    Ingredients to Include

     

    Leucine

    Considered the superstar of the three essential amino acids for fitness, Leucine is used in a variety of supplements including pre-workouts, muscle builders, post-workouts, and, of course, BCAA blends. Studies have suggested that when used as directed, Leucine may be able to promote the following benefits:

     

    • May trigger protein synthesis
    • May boost lean muscle mass
    • May increase energy levels
    • May promote fat burning (1-5)

     

    Isoleucine

    Despite not getting as much publicity as Leucine, the essential amino acid, Isoleucine is just as important thanks to its ability to manufacture functional proteins in the body. Essential for energy levels and recovery, Isoleucine may be able to promote the following benefits:

     

    • May boost intra-workout energy levels
    • May protect muscle from catabolism
    • May support lean muscle gains
    • Ideal for weight management (1-5)

     

    Valine

    The third essential amino, Valine is just as important as the others but it appeals to people outside of the fitness market as it is a great way to support recovery after an injury or surgery. As a standalone ingredient, Valine may promote the following benefits:

     

    • May help with recovery
    • May support muscle growth
    • May boost performance
    • May increase natural energy levels (1-5)

     

    Proper Dosage of Each Ingredient

     

    When making your own BCAA supplement, it will be critical to get the correct dosage. Do you know exactly how much of each amino acid you should be using? Check out the Amino Z supplement dosage guide below:

     

    Leucine

    • The ideal dosage per serving for Leucine 3,200 mg. However, if you are extremely active, you may consider using up to 4,000 mg.

     

    Isoleucine

    • The ideal dosage for Isoleucine is 1,600 mg; however, you can increase this amount to 2,000 mg, if you are very active.

     

    Valine

    • The ideal dosage per serving for Valine is 1,600 mg; however, you can increase this amount to 2,000 mg, if you are very active.

     

    Other Ingredients to Consider

     

    If you want to upgrade your BCAA supplement to the next level, you may consider adding in the following ingredients to support performance and results:

     

    Beta Alanine

    • May boost strength
    • May support muscle growth
    • May help with recovery (6-8)

     

    Caffeine

    • May boost performance
    • May increase metabolism
    • May support cognitive ability (9-11)

     

    Make Your Own BCAA Supplement Now

     

    Ready to get started with making your very own custom BCAA supplement? Use the Amino Z Supplement Builder today!

     

    The Amino Z Supplement Builder allows you to create your own unique supplements with the ingredients and dosages that you choose. Why waste money on under-dosed supplements from big name brands when you can create your own?

     

    Try the Amino Z Supplement Builder now!

     

    References

     

    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

     

    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

     

    1. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

     

    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

     

    1. Doi M, Yamaoka I, Nakayama M, Mochizuki S, Sugahara K, Yoshizawa F. Isoleucine, a blood glucose-lowering amino acid, increases glucose uptake in rat skeletal muscle in the absence of increases in AMP-activated protein kinase activity. J Nutr. 2005 Sep;135(9):2103-8.

     

    1. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of ?-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24.

     

    1. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38.

     

    1. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. (2006) Effect of Creatine and Beta-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes. IJSNEM, 16(4).

     

    1. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Am J Clin Nutr. 1980 May;33(5):989-97.

     

    1. Daniel Borota, Elizabeth Murray, Gizem Keceli, Allen Chang, Joseph M Watabe, Maria Ly, John P Toscano, & Michael A Yassa. Post-study caffeine administration enhances memory consolidation in humans. Nature Neuroscience 17, 201–203 (2014) doi:10.1038/nn.3623.

     

    1. David Furman, Junlei Chang, Lydia Lartigue, et al. Expression of specific inflammasome gene modules stratifies older individuals into two extreme clinical and immunological states. Nature Medicine 23, 174–184 (2017) doi:10.1038/nm.4267.
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