New Supplements you should be taking

by Jim Stoppani, Ph.D. Nov 16, 2012

No matter how hard you work out or how smart you are about your diet, there may be an area that could use improvement. From boosting cardio performance and accelerating strength to recharging energy, these ingredients—and the supplements you can find them in—help you get the results you want.

In the world of fitness, certain supplements are staples: Whey protein, creatine, branched-chain amino acids (BCAAs), and green tea extract.

They all have proven benefits both clinically and anecdotally. And while these tried-and-true supplements should make up the foundation of your supplement regimen, there are a crop of new ones that may be worth considering, depending on your goals.

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Betaine

What It Is: Betaine is known technically as trimethylglycine. It's a molecule of the amino acid glycine with three methyl groups attached to it.

Why You Should Take It: Betaine is well known for its health-promoting properties, including support for heart, liver, and joint health. Recent research studies in athletes have suggested that it can significantly boost muscle strength and power. One study from the University of Connecticut reported that it increased muscle strength by 25 percent.

How You Should Take It: Take 1,000-3,000 milligrams of betaine (as trimethylglycine), betaine anhydrous, or betaine monohydrate pre- and post-workout.

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Silk Amino Acids

What It Is: As the name describes, theseamino acids are derived from silk protein. The protein is hydrolyzed to produce polypeptides (short protein chains) composed mainly of the amino acidsalanine, glycine, serine, valine, and threonine. While each of these amino acids benefits the body individually, research suggests that they can also work together to deliver a plethora of benefits.

Why You Should Take It: Animal studies have suggested that silk amino acids can more than double exercise endurance, while simultaneously increasing muscle mass and decreasing body fat. Although there currently aren't any clinical studies in humans, anecdotal reports suggest that the benefits would be similar. Other research shows that silk amino acids provide powerful antioxidant benefits.

How You Should Take It: Take 4-5 grams with your normal pre-workout supplements about 30 minutes before exercise.

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Isomaltulose

What It Is: Also called palatinose, this simple sugar, found naturally in honey, is derived from sucrose but is digested at a much slower rate.

Why You Should Take It: Research suggests that when taken before workouts, isomatulose may allow for more fat to be burned during exercise, which can help increase endurance and support fat loss. Having greater endurance but also greater fat burning means you can go harder for longer in the gym to further burn off more body fat.

How You Should Take It: Take about 20 grams of isomaltulose within 30 minutes before workouts.

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