Optimum Nutrition Amino Energy Pre Workout Powder, Energy Drink with Amino Acids, BCAA, L-Glutamine and L-Leucine, Food Supplement with Vitamin C and Caffeine, Watermelon Flavour, 30 Servings, 270 g

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All in all, we think that this is a pretty option that combines a range of important Amino Acids with other ingredients such as Caffeine and Green Tea Extract. There’s also 160 milligrams of caffeine (about as much as you’ll find in a cup and a half of coffee) made from green tea extract and green coffee extract. The green tea extract has been standardized for EGCG, which means it has retained a lot of the healthful phytonutrients found in green tea. Of course, they also isolate the most important amino acids for building and maintaining lean muscle— leucine, isoleucine, and valine—in thirst-quenching drink powders that happen to taste like the sugary drinks that you might be craving anyway. Jeukendrup, A. et al. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med, 44, S25–S33.

See what all the fuss is about and become a BCAA devotee with the best amino blends, recommended by discerning lifters and athletes. How We Choose the Best BCAAsEach serving of Amino Energy contains 17 separate ingredients per two scoops. The primary component of Amino Energy is the Amino Blend which comprises 5 grams per serving (serving size is two scoops). In this 5 gram component, there are 14 separate ingredients. This goes beyond the standard BCAAto include even non-essential amino acids and beta-alanine. WHAT DOES OPTIMUM NUTRITION AMINO ENERGY DO? Goldstein, E. R. et al. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7, 5-20.

As with any nutrition strategy, race day nutrition should be practiced during a training run. This will give your client the opportunity to trial the foods you suggest and they prefer, on their digestion and fine-tune the timings of when they eat and drink to support their race. This should increase their confidence around their race strategy and have a positive physiological impact on their performance.After the race before you go off and celebrate you need to replace the fluid you have lost. Signs of dehydration include severe headaches, muscle cramps and extreme fatigue, none of which are pleasant. Drink at least 500 ml in the first 30 minutes after the race, and then keep sipping every 5 to 10 minutes until you are passing pale coloured urine again. Assuming that your client has loaded their muscles in the 24-36 hours prior to their start time, the aim of race day nutrition is topping up liver and muscle glycogen stores and hydrating adequately, while ensuring your client is not hungry or overly full at the start line.

With nutrition and hydration taken care of, the final thing to consider is supplementation. Caffeine is one of the most researched ergogenic aids and is regularly used to enhance endurance running performance [2]. Low-moderate dose of caffeine between 1-3mg/kg appears to be sufficient for enhancing endurance performance[3]. Concentrations are in the bloodstream after just 15 minutes and peak 1 hour after ingestion so aim to have you caffeine supplement within the final hour leading up to the race. You can then look to top up towards the end of the race to help power you through the final stages, around 60-90minsis a good time to take this on board, so if your target time is 4 hours, then around the 3 hour mark is fine.

WHAT INGREDIENTS ARE IN AMINO ENERGY?

There’s a lot to break down here. Let’s start with the pros. Optimum Essential Amino Energy Nutrition Graham, T. E. et al. (1991). Performance and metabolic responses to a high caffeine dose during prolonged endurance exercise. Journal of Applied Physiology, 71, 2292-2298. Do not try anything new on race day and ideally have a test run in the weeks leading up to the race to find out what works for you to help you feel your best when you are at the start line.