Exercise physiology is the science behind how your body responds to physical activity. Whether you’re an athlete aiming to maximize performance or a fitness enthusiast looking to improve endurance and recovery, understanding the right active substances can make a huge difference. Below, we explore the most effective ingredients, their benefits, and recommended dosages.

1. Creatine Monohydrate – The Ultimate Energy Booster

Creatine is one of the most studied supplements in exercise physiology. It increases phosphocreatine stores in muscles, allowing for quick ATP regeneration, which fuels high-intensity workouts.

Benefits:

• Boosts strength and power output
• Enhances muscle recovery and reduces fatigue
• Improves muscle volume and endurance

Recommended Dosage:

• Loading phase: 20g per day (split into 4 doses) for 5-7 days
• Maintenance phase: 3-5g per day

2. Beta-Alanine – Delay Fatigue, Train Harder

Beta-alanine increases carnosine levels in muscles, buffering acid buildup during intense exercise, which helps delay fatigue.

Benefits:

• Increases endurance for prolonged training
• Reduces muscle soreness post-workout
• Enhances overall workout intensity

Recommended Dosage:

• 3-6g per day, split into smaller doses to avoid tingling sensations (paresthesia)

3. BCAAs – Essential for Muscle Recovery

Branched-chain amino acids (BCAAs) include leucine, isoleucine, and valine. These essential amino acids aid muscle recovery and reduce soreness.

Benefits:

• Stimulates muscle protein synthesis
• Reduces muscle breakdown
• Speeds up recovery after intense workouts

Recommended Dosage:

• 5-10g before or after workouts

4. Citrulline Malate – Improve Endurance & Pump

Citrulline malate increases nitric oxide production, improving blood flow and oxygen delivery to muscles.

Benefits:

• Enhances endurance and delays muscle fatigue
• Improves muscle pumps and vascularity
• Supports post-exercise recovery

Recommended Dosage:

• 6-8g around 30 minutes before exercise

5. Caffeine – Ignite Your Energy Levels

Caffeine is a powerful stimulant that improves alertness and workout performance by increasing adrenaline levels.

Benefits:

• Enhances focus and mental clarity
• Boosts energy and endurance
• Reduces perceived exertion, making workouts feel easier

Recommended Dosage:

• 150-300mg around 30-45 minutes before exercise

6. L-Arginine – Supercharge Blood Flow

L-Arginine is a precursor to nitric oxide, improving circulation and oxygen supply to working muscles.

Benefits:

• Supports muscle pumps and vascularity
• Enhances endurance and recovery
• Improves nutrient delivery to muscles

Recommended Dosage:

• 3-6g taken before workouts

Why You Should Invest in These Active Substances

By incorporating these scientifically backed ingredients into your fitness routine, you’ll experience enhanced performance, reduced fatigue, and faster recovery. Whether you’re lifting weights, running, or engaging in high-intensity sports, these supplements can take your workouts to the next level.

Ready to optimize your training? Explore our premium range of exercise supplements and feel the difference today!

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