Hyvee Dietitian Expert TipFor maximizing workouts, 100 to 300mg of caffeine from coffee or green tea can help boost energy and endurance. Beta-alanine can also help with endurance. I recommend starting with 1gm per day, working up to as much as 3gm per day if needed. Creatine can also provide a strength boost for explosive activities like bench press or short distance sprints—about 3 to 5gm a day should do.
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Hyvee Dietitian Expert TipBranched-Chain Amino Acid (BCAA) supplements have been shown to build muscle, decrease muscle fatigue, and alleviate muscle soreness. However, most people get plenty of BCAAs through diet by eating eggs, meat, and dairy.
Branched-Chain Amino Acids
Leucine helps with protein synthesis and metabolic functions.
Isoleucine may help provide energy during exercise.
Valine helps provide your muscles with energy.