Essential Workout Formula

This Essential Workout Formula is a recipe of essential amino acids and minerals that I’ve formulated for the purpose of helping individuals interested in building a more perfect body.

Branched-Chain Amino Acids (BCAAs) (Leucine, Isoleucine, Valine): (part of the 9 Essential amino acid group I’ll be adding below – just showing it is a part of this blend.)

Play a role in muscle protein synthesis and can be used for energy during exercise.

Citrulline:

Can increase blood flow, potentially enhancing performance during exercise.

 Citrulline for Exercise Performance

Citrulline may help improve exercise performance and reduce muscle soreness after exercising. It fuels muscles by boosting nitric oxide production to increase blood flow for greater oxygen and nutrient delivery. Muscles work more effectively when oxygenated and replenished.

Taking NO boosting supplements like citrulline may allow individuals to work out harder for longer. Citrulline also helps build lean muscle by stimulating protein synthesis and preventing the breakdown of amino acids that also help build muscle. Citrulline also clears away waste products that contribute to muscle fatigue.

Beta-Alanine:

Can improve muscular endurance and reduce muscle fatigue by buffering the buildup of acid in muscles during intense exercise.

• Boosts muscle carnosine levels to buffer lactic acid during intense exercise.
• Delays muscle fatigue during high-intensity training to improve workout performance, endurance, and strength.
• May enhance lean muscle gains over time.
• Inhibits processes that contribute to aging, including protein alteration, protein misfolding, and advanced glycation end products (AGEs) formation.
• Acts as an antioxidant and protects the nervous system by supporting enzymes like SOD and reducing damage to proteins and fats.

Glutamine (GLN):

Can be used as fuel by rapidly growing cells, including immune cells, and is involved in glucose synthesis.

Glutamine and the Immune System

Glutamine acts as a fuel source for leukocytes, a type of white blood cell that defends the body against diseases.

Leukocytes prefer glutamine over glucose for energy, as glutamine provides faster energy. Leukocytes can’t synthesize glutamine and must obtain it from other tissues or dietary sources. Insufficient glutamine can compromise immune functioning.

Glutamine for Muscle Soreness and Exercise Performance

Athletes may benefit from adding glutamine supplements to their pre workout drink. One study found that glutamine supplements helped athletes recover faster following intense exercise.

The same study reported that glutamine reduced muscle soreness after exercise.

Another clinical trial noted that glutamine reduced inflammation caused by intense aerobic exercise. A faster recovery, reduced inflammation, and less soreness after exercise may allow athletes to train harder with less downtime between workouts.

Glutamine can also help attenuate exercise-induced damage to immune cells.

Magnesium:

This mineral is involved in over 300 enzymatic reactions in the body, including the production of ATP, the primary energy currency of cells. Magnesium deficiency can lead to fatigue and weakness.

Zinc:

Zinc is essential for cell growth, immune function, and metabolism. It plays a role in energy production and physical performance.

9 Essential Amino Acids

Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine

Muscle Growth and Repair: EAAs are fundamental to muscle protein synthesis, aiding in muscle growth and repair, particularly after intense exercise. Leucine is particularly important to drive this process, stimulating the mTOR pathway to promote muscle building.

Enhanced Athletic Performance: EAAs help boost athletic performance and reduce fatigue during and after physical activity by supporting muscle recovery and reducing exercise-induced muscle damage. EAAs can also reduce perceived exertion during exercise.

Immune System Support: EAAs facilitate antibody and immune cell production, helping to maintain a robust immune system.

Metabolic Health: EAAs participate in various metabolic pathways that influence energy production, fat metabolism, and blood sugar regulation.

Mood and Cognitive Function: Tryptophan is a precursor to serotonin neurotransmitters that help regulate mood and cognitive function. Numerous studies show that tryptophan can improve mood and relieve apprehensive feelings.

Plant Protein 30mg

Plant protein sources are often more difficult for the body to process than animal proteins. However, pea protein is among the easiest to digest of plant proteins. It also has a more pleasing texture than other plant protein powders.

A pea protein powder provides the following nutrients per a 30g serving:

• Calories: 120
• Total Fat: 3g
• Saturated Fat: <1g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 360mg
• Potassium: 6mg

• Total Carbohydrates: 1g
• Dietary Fiber: 0g
• Sugar (Lactose): 0g
• Protein: 26g
• Calcium: 45 mg
• Iron: 7.5 mg
• Phosphorus 330 mg

Creatine Monohydrate

• Helps the body regenerate ATP, the primary energy-carrying molecule in the body, boosting power and strength during workouts.
• Supports muscle growth by increasing water in muscle cells and reducing protein breakdown.
• Enhances exercise performance, leading to improved strength and power output.
• Reduces muscle breakdown, especially during intense training.
• May improve cognitive function by supporting brain energy and offering protective effects to brain cells.
• Can be especially beneficial for vegetarians and vegans, who often have lower creatine levels due to diet.

Alpha GPC

• Supports choline levels for memory and cognition
• Enhances learning and focus
• Promotes healthy brain aging
• Supports physical performance and growth hormone release

ALCAR

What is Acetyl L-Carnitine (ALCAR)?
Acetyl L-Carnitine (ALCAR) is an acetylated form of L-carnitine, derived from the amino acids lysine and methionine, and is naturally produced in the liver and kidneys. The human body uses acetyl l-carnitine to breakdown fatty acid to create energy by transporting fatty acids across the mitochondria membrane.

The highest levels of ALCAR are found in tissues that use fatty acids as their main fuel, namely the skeletal and cardiac muscles. Several health conditions and medications reduce carnitine levels in the body. Without adequate carnitine, waste products can buildup in the cells and degrade health. ALCAR supplements can help restore carnitine levels and exert several benefits.

Acetyl L-Carnitine vs NAC
Like ALCAR, n-acetyl l-cysteine (NAC) is an antioxidant derived from amino acids. Both have neuroprotective properties and synergize to protect DNA from damage. Both antioxidants can improve exercise performance. NAC helps reduce fatigue in athletes, delays exercise fatigue, and reduces inflammation cause by exercise. ALCAR improves aerobic and anaerobic exercise performance, reduces the effects of muscle damage markers, enhances oxygen uptake, and increases CO2 production.

I’ll likely make adjustments to this Essential Workout Formula in the coming days.