Beyond Carbohydrates and Proteins

Various additions to sports drinks and gels
18th May 2009.
Jim Ley, Jibbering.com
part of Sports.

Various amino acids/nutrients/vitamins etc.

HMB

HMB has been linked with improved muscle repair and limits muscle breakdown

Use in Recovery suggested amount 1.5g - 3g Used in Torq Recovery for example.

Beta Alanine and Branch Chain Amino Acids

Beta Alanine has been shown to decrease fatigue and increase work, used along with BCAA's which has been shown to reduce central nervous system (CNS) fatigue and reduce protein catabolism.

Use During Exercise suggested amount BCAA 0.8g (400mg/200mg/200mg) 0.1g Beta Alanine per hour. Used in Hammer's endurance Amino and Hammer and Gu Gels.

Choline Bitartate

Choline is used in the muscle activation signals, a reduced amount of this has been linked to CNS fatigue.

Use During Exercise suggested amount ~50mg per hour. Used in Hammer's Perpetuem and Sustained energy.

L-Carnitine

Carnitine is required when fat is being burnt

Use During Exercise suggested amount ~50mg per hour. Used in Hammer's Perpetuem and Sustained energy.

L-Tyrosine

Tyrosine deficiency can make you depressed and angry due to its roll in thyroid and andrenal production.

Use During Exercise suggested amount 50-100mg per hour. In Hammer Electrolytes at the recommended dose.

L-Tryptophan

Helps you sleep

Use At night suggested amount 250mg before bed.

Caffeine

Improves performance...

Use During Exercise suggested amount 4mg per kilo of body weight per hour. In Hammer gels and just about everything.Likely side effects above 9mg / kilo / hour