Q: If you were to choose three ergogenic supplements, what would they be?
A: By far creatine monohydrate, HMB/leucine and beta-alanine.
Creatine loading for a week (20gr in two doses with breakfast and post-workout), 5gr of HMB pre-workout, while 10gr of leucine post-workout and beta-alanine 5gr pre-workout.
Those supplements ensure ATP and cellular volume.
They also act as lactate buffer that postpones the anaerobic threshold.
Moreover, they provide an anti-catabolic effect pre-workout and anabolic drive throughout mTOR stimulation, post-workout.
These supplements act in the biochemistry of exercise during pre-, intra- and post-workout windows – the most critical time for performance and anabolism.