Be smarter with supps
Pop these pills in the hour before training for more effective workouts
Caffeine helps you train harder for longer because it reduces pain and delays fatigue. A University of Illinois study found that taking 5mg per kilo of bodyweight (equivalent to two to three cups of coffee) an hour before the gym did the job.
2 Green tea extract
It’s packed with a compound called EGCG, which has been shown to increase energy expenditure by releasing stored body fat for fuel. The desired dose is up to 1,000mg – the same as five cups of green tea, so a supp might be easier.
This amino acid is the key precursor to nitric oxide, which opens up blood vessels to give you a better “pump” when lifting. A study in the Journal Of Strength And Conditioning Research also found it stimulates the release of growth hormone.
It’s found in many pre-workout formulas because it enables you to lift heavier for longer by preventing the accumulation of hydrogen ions in muscle cells, which is what causes fatigue. It’s best taken 30 minutes before training.