What is Exercise Physiology?

Exercise physiology is the study of how the body responds and adapts to physical activity. Whether you’re a seasoned athlete or just starting your fitness journey, understanding the science behind performance enhancement can help you achieve better results. By incorporating key active substances into your routine, you can optimize endurance, strength, and recovery. Below, we explore the top ingredients that support physical performance and how they can benefit you.

1. Creatine Monohydrate – The Strength Booster

Creatine is one of the most researched supplements in sports nutrition. It enhances muscle power, boosts strength, and aids recovery by increasing phosphocreatine stores in muscles. This helps produce more ATP, the primary energy source for short, high-intensity activities like weightlifting and sprinting.

Dosage:

• 3–5 grams daily for maintenance
• 20 grams split into 4 doses per day for the first 5-7 days (loading phase)

2. Beta-Alanine – Endurance Enhancer

Beta-alanine is an amino acid that buffers lactic acid buildup, reducing fatigue and allowing for longer, more intense workouts. It works by increasing carnosine levels in muscles, delaying muscle acidity and soreness.

Dosage:

• 3–6 grams per day, ideally taken with meals

3. L-Citrulline – Pump and Blood Flow Maximizer

L-Citrulline enhances nitric oxide production, leading to better blood flow, improved oxygen delivery, and stronger muscle pumps. This helps with endurance, muscle growth, and recovery.

Dosage:

• 6–8 grams 30–60 minutes before exercise

4. Branched-Chain Amino Acids (BCAAs) – Muscle Recovery Champion

BCAAs, consisting of leucine, isoleucine, and valine, are essential amino acids that promote muscle protein synthesis, reduce soreness, and prevent muscle breakdown during intense training.

Dosage:

• 5–10 grams before or after workouts

5. Caffeine – Energy and Focus Enhancer

Caffeine is a well-known stimulant that improves alertness, reduces perceived effort, and enhances endurance. It also mobilizes fat stores for energy, making it ideal for both strength and endurance athletes.

Dosage:

• 100–300 mg 30–45 minutes before exercise (avoid excessive intake to prevent jitters)

6. Omega-3 Fatty Acids – Anti-Inflammatory Powerhouse

Omega-3s help reduce inflammation, support joint health, and improve muscle recovery. They also promote cardiovascular health, making them essential for overall fitness.

Dosage:

• 1–3 grams of EPA and DHA combined per day

7. Electrolytes – Hydration and Performance Support

Electrolytes such as sodium, potassium, and magnesium maintain fluid balance, prevent cramping, and improve muscle contractions. Proper hydration ensures optimal performance and endurance.

Dosage:

• 500–1000 mg sodium, 200–400 mg potassium, and 300–400 mg magnesium during or after exercise

Why You Should Invest in Quality Supplements

Using scientifically-backed supplements can significantly enhance your exercise performance, speed up recovery, and reduce fatigue. If you’re serious about reaching your fitness goals, incorporating these key substances into your regimen can make all the difference. Choose high-quality, third-party tested products to ensure purity and effectiveness.

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