Secret Weapons: Extracts
So we come to the final trick in my nutritional arsenal: The Secret Weapons. There are thousands of studies on creatine demonstrating it increases the molecular energy in the muscles and therefore improves strength and speed. Equally, Tyrosine and caffeine have been the subject of thousands of promising studies, including one where researchers at Yale University found that caffeine actually helped increase your resistance to fatigue by stimulating the production of the neuro transmitter beta-endorphin, which studies show can reduce pain and perceived fatigue. Furthermore, caffeine has also been shown to spare your muscle glycogen stores by encouraging your body to burn stored fat as fuel, essentially saving your muscle glycogen for later on in the marathon. This all takes place early in the exercise, according to Dr. Mark Jenkins of SportsMed Web, you may use as much as 50 percent less glycogen during the first 15 minutes. But this leaves larger stores intact for the rest of the event, delaying the point of exhaustion.
But a supplement more people need to know about is Beta Alanine. At Florida Atlanta University it was found that Beta Alanine and creatine improved the endurance and aerobic capacity of athletes after only 4 weeks of supplementation. Researchers believe its Beta Alanine’s ability to positively affect a substance called carnosine in the muscles which produced this improved performance since a similar study at the University of Tsukuba found that high levels of carnosine could help to reduce lactic acid build up in the muscle (the burning sensation you get in the muscles when you’re running hard.)
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