THE SUPPLEMENT BAR
There are many different supplements on the market. Here are the explanations of the main ones that we sell at Average Joes Gym at Broxbourne Hertfordshire
Protein: Protein supplements are a good way of building muscle mass, speeding up recovery time after a workout and maintaining a fit and healthy body. When doing any resistance training a slight tear of the muscle fibre occurs and to repair this tear the body sends protein to the muscle which also helps muscle growth. Protein supplementation speeds the muscle recovery and helps to build the muscle back bigger and stronger.
Creatine: Creatine supplements help you to perform to your maximum during a workout and give you more explosive energy for resistance training. Creatine is a natural substance that your body produces to provide the initial energy source when any muscle starts to contract. Creatine supplementation helps to prevent the creatine pools in the muscles becoming depleted by boosting the creatine stores which delays the onset of fatigue during short-term, high-energy activities. This means you have more explosive energy for longer so you can maximize your workout. Creatine has also been shown to help with injury rehabilitation as it helps to maintain creatine concentrations in the muscle fibres which would normally be decreased during inactivity.
Glutamine: Glutamine supplementation helps to replenish stores after exercise, increase internal growth hormone levels, protect your muscles from breaking down and boosts the immune system. Glutamine is an essential and most abundant amino acid found in the muscles. Levels of glutamine in the body drop significantly with intensive workouts and can stay low for up to 6 days, meaning symptoms of over-training occur. Therefore supplements help your body to recover these levels straight after your workout.
Glucosamine: Glucosamine supplements help to restore the correct levels that are lost during exercise which helps keep your joints healthy. Glucosamine is responsible for the construction of connective tissue and healthy cartilage and is vital for substances that form protective tissues which prevent joint damage. The rate at which our body uses glucosamine changes with increased activity meaning a decrease in stores. This can lead to a decrease in the amount of protective substances like synovial fluid which protect our joints from damage. So with increased activity the body needs more glucosamine but less is produced, meaning supplementation is required to ensure joints are kept healthy and to reduce the risk of injury.
Nitric Oxide (No2): Nitric Oxide is a compound made up of one nitrogen atom and one oxygen atom. In order for the body to create Nitric Oxide, it must do so with the help of arginine (an amino acid) and a family of enzymes called Nitric Oxide synthase (NOS). When arginine and a NOS enzyme come in contact with each other, the reaction produces Nitric Oxide along with citrulline (another amino acid). If your aim is to amplify Nitric Oxide levels in your body, it would be in your best interest to take a supplement that provides a generous supply of all three of these amino acids. In doing so, you'll provide yourself with the precursor to Nitric Oxide (arginine), while supplying the precursors (citrulline and aspartic acid) to support and increase arginine production. Thus, your body's total arginine pool is improved.
How Does Nitric Oxide Work?
Nitric Oxide is produced within the flat endothelial cells that line the inside of blood vessels. When the endothelial cell is stimulated--such as when the muscle contracts--it synthesises and releases Nitric Oxide. Once released, Nitric Oxide diffuses across the endothelial cell membrane into the adjacent smooth muscle tissue of the blood vessels, causing them to relax and widen (a process called vasodilation). The result is an increase in blood flow to the stimulated area, which ultimately causes your muscles to get pumped and stay that way for around 40 minutes after training.
So why do your muscles get pumped? Well, basically, the pump is one of the body's fail-safe mechanisms for preventing a decline in muscle function and performance. Blood, which is the body's primary transport medium, carries all the vital nutrients (e.g., amino acid, creatine, glucose, and oxygen) to the muscle, which are required for energy production, growth, and maintenance. Additionally, blood carries away the byproducts of metabolism (e.g., carbon dioxide and lactic acid) that fatigue the muscle and inhibit performance. Therefore, increasing blood flow to the muscle enhances growth, strength development, and recuperation. And remember, Nitric Oxide is what helps make the pump possible.