Research shows that a small amount of caffeine before, during, and after a workout can improve focus and exercise performance, reduce muscle fatigue, and improve glycogen storage in muscles (which gives you enough energy to, literally, go the extra mile). Not caffeine supplements!, instead, taking in small liquid amounts form natural sources such as 2 to 4 ounces of green tea or coffee before, during, and after your big exercise event.
Whey protein or another protein, like brown rice protein is important for building muscle after a workout. Research shows that these protein sources can improve muscle synthesis, especially right after a work out. Some of the best ones also contain little to no sugar, and since protein curbs your appetite, they can prevent you from undoing your hard workout. (I like Whey Concentrate not Isolate)
L-citrulline, evidence shows that 1500 mg per day of L-citrulline can boost blood flow to the muscles and improve exercise performance.
Creatine monohydrate, 5-10 grams per day. Some evidence shows that it can give your muscles an extra energy advantage. It's also being used in many clinical trials for a variety of muscle diseases.
Vitamin C 500 mg. per day. Data shows it helps in improving immune function.
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