Our Ingredients

Baremaximumnutrition.com

Our Ingredients

Our Ingredients


Caffeine Anhydrous (200 mg with 200mg of L-theanine)

Caffeine is one of the most studied ergogenic aids on the market. It has been shown to be a safe and effective method of improving sports performance.1,2 These include unequivical improvements in power and endurance and in many studies maximum strength and repetition till fatigue was also increased.3-13 Lower rates of perceived exertion and pain were also recorded.11,13

We include L-theanine to help increase the effectiveness of our caffeine. L-theanine has been shown to mildly increase focus and alertness.14,15

B-alanine (5g)

ß-alanine primarily acts to increase the buffering capacity of the muscle during high intensity activity. This is especially pronounced in long bouts of maximal effort. Some studies have shown ß-alanine to increase maximal set repetitions, increases in lean body mass, and increased training volume.16,17

In the labels of almost every pre-workout you will find ß-alanine. However, the vast majority of them have minimal dosage, often only 1 or 2 grams. Clinical studies show effects of ß-alanine starting around 5 grams.1,16,17 At Bare Maximum, we do not cut corners, providing you with a full clinical dose of this proven ingredient in each serving.

Essential Amino Acids (10g)

Essential amino acids have been shown to increase protein synthesis.17-24 This is believed helpful in increasing muscle retention and building when consumed before or after a hard training session. Moberg and colleagues found that EAA was more effective than BCAA, Leucine, and placebo at increasing markers of muscle recovery when taken after a workout.25

HMB (beta-hydroxy-beta-methylbutyrate, 3g)

HMB is an amino acid that has been shown to increase exercise induced adaptations and attenuate muscle breakdown when combined with a resistance training program.26 These adaptations include increased lean muscle mass and decreased fat mass in training individuals.27 Increases in peak isokinetic and isometric, muscular force production have also been shown.28 These results seem to be improved with longer supplementation as well as increased training intensity.1,29

References

  1. Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15(1):38. Published 2018 Aug 1. doi:10.1186/s12970-018-0242-y
  2. Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, Taylor L, Willoughby D, Stout J, Graves BS, Wildman R, Ivy JL, Spano M, Smith AE, Antonio J. International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 2010 Jan 27;7(1):5. doi: 10.1186/1550-2783-7-5.
  3. Wiles JD, Coleman D, Tegerdine M, Swaine IL. The effects of caffeine ingestion on performance time, speed and power during a laboratory-based 1 km cycling time-trial. J Sports Sci. 2006;24(11):1165–1171. doi: 10.1080/02640410500457687.
  4. Goldstein ER, Jacobs PL, Whitehurst M, Penhollow T, Antonio J. Caffeine enhances upper body strength in resistance-trained women. J Int Soc Sports Nutr. 2010;7(1):18. doi: 10.1186/1550-2783-7-18.
  5. Graham TE. Caffeine and exercise: metabolism, endurance and performance. Sports Med. 2001;31(11):785–807. doi: 10.2165/00007256-200131110-00002.
  6. Applegate E. Effective nutritional ergogenic aids. Int J Sport Nutr. 1999;9(2):229–239. doi: 10.1123/ijsn.9.2.229.
  7. Carr A, Dawson B, Schneiker K, Goodman C, Lay B. Effect of caffeine supplementation on repeated sprint running performance. J Sports Med Phys Fitness. 2008;48(4):472–478.
  8. Glaister M, Howatson G, Abraham CS, Lockey RA, Goodwin JE, Foley P, Mcinnes G. Caffeine supplementation and multiple sprint running performance. Med Sci Sports Exerc. 2008;40(10):1835–1840. doi: 10.1249/MSS.0b013e31817a8ad2.
  9. Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Mock MG. Effects of coffee and caffeine anhydrous on strength and sprint performance. Eur J Sport Sci. 2016;16(6):702–710. doi:
  10. Duncan MJ, Oxford SW. The effect of caffeine ingestion on mood state and bench press performance to failure. J Strength Cond Res. 2011;25(1):178–185. doi: 10.1519/JSC.0b013e318201bddb.
  11. Duncan MJ, Oxford SW. Acute caffeine ingestion enhances performance and dampens muscle pain following resistance exercise to failure. J Sports Med Phys Fitness. 2012;52(3):280–285.
  12. Duncan MJ, Smith M, Cook K, James RS. The acute effect of a caffeine-containing energy drink on mood state, readiness to invest effort, and resistance exercise to failure. J Strength Cond Res. 2012;26(10):2858–2865. doi: 10.1519/JSC.0b013e318241e124.
  13. Duncan MJ, Stanley M, Parkhouse N, Cook K, Smith M. Acute caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exercise. Eur J Sport Sci. 2013;13(4):392–399. doi: 10.1080/17461391.2011.635811.
  14. Kahathuduwa CN, Dassanayake TL, Amarakoon AMT, Weerasinghe VS. Acute effects of theanine, caffeine and theanine-caffeine combination on attention. Nutr Neurosci. 2017;20(6):369-377. doi:10.1080/1028415X.2016.1144845.
  15. Camfield DA, Stough C, Farrimond J, Scholey AB. Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: a systematic review and meta-analysis. Nutr Rev. 2014;72(8):507-522. doi:10.1111/nure.12120
  16. Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. 2008;28(1):31–35. doi: 10.1016/j.nutres.2007.11.004.
  17. Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR, Lockwood CM, Fakuda DH, Beck TW, Cramer JT, Stout JR. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. 2009;6(1):5. doi: 10.1186/1550-2783-6-5.
  18. Wolfe RR. Regulation of muscle protein by amino acids. J Nutr. 2002;132(10):3219S–3224S. doi: 10.1093/jn/131.10.3219S.
  19. Rasmussen BB, Tipton KD, Miller SL, Wolf SE, Wolfe RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol. 2000;88(2):386–392. doi: 10.1152/jappl.2000.88.2.386.
  20. Borsheim E, Tipton KD, Wolf SE, Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab. 2002;283(4):E648–E657. doi: 10.1152/ajpendo.00466.2001.
  21. Rasmussen BB, Wolfe RR, Volpi E. Oral and intravenously administered amino acids produce similar effects on muscle protein synthesis in the elderly. J Nutr Health Aging. 2002;6(6):358–362.
  22. Miller SL, Tipton KD, Chinkes DL, Wolf SE, Wolfe RR. Independent and combined effects of amino acids and glucose after resistance exercise. Med Sci Sports Exerc. 2003;35(3):449–455. doi: 10.1249/01.MSS.0000053910.63105.45.
  23. Kobayashi H, Borsheim E, Anthony TG, Traber DL, Badalamenti J, Kimball SR, Jefferson LS, Wolfe RR. Reduced amino acid availability inhibits muscle protein synthesis and decreases activity of initiation factor eif2b. Am J Physiol Endocrinol Metab. 2003;284(3):E488–E498. doi: 10.1152/ajpendo.00094.2002.
  24. Biolo G, Williams BD, Fleming RY, Wolfe RR. Insulin action on muscle protein kinetics and amino acid transport during recovery after resistance exercise. Diabetes. 1999;48(5):949–957. doi: 10.2337/diabetes.48.5.949.
  25. Moberg M, Apró W, Ekblom B, van Hall G, Holmberg HC, Blomstrand E. Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise. Am J Physiol Cell Physiol. 2016;310(11):C874-C884. doi:10.1152/ajpcell.00374.2015
  26. Rowlands DS, Thomson JS. Effects of beta-hydroxy-beta-methylbutyrate supplementation during resistance training on strength, body composition, and muscle damage in trained and untrained young men: a meta-analysis. J Strength Cond Res. 2009;23(3):836-846. doi:10.1519/JSC.0b013e3181a00c80
  27. Wilson JM, Fitschen PJ, Campbell B, Wilson GJ, Zanchi N, Taylor L, Wilborn C, Kalman DS, Stout JR, Hoffman JR, Ziegenfuss TN, Lopez HL, Kreider RB, Smith-Ryan AE, Antonio J. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). J Int Soc Sports Nutr. 2013 Feb 2;10(1):6. doi: 10.1186/1550-2783-10-6.
  28. Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SW. Beta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free mass. Med Sci Sports Exerc. 2000;32(12):2109-2115. doi:10.1097/00005768-200012000-00022
  29. Slater GJ, Jenkins D. Beta-hydroxy-beta-methylbutyrate (HMB) supplementation and the promotion of muscle growth and strength. Sports Med. 2000;30(2):105-116. doi:10.2165/00007256-200030020-00004
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