CARBOHYDRATES - Carbohydrates are your body's preferred fuel source. Every gram of carbohydrate you consume to be utilized as an immediate energy source or to restore glycogen levels—any excess would get stored as fat. Your first meal should have adequate carbs to get digested and go to work, ensuring blood sugar levels are up and glycogen levels are full prior to training.
BCAA - Due to the anti-catabolic and anabolic signaling effects of the branched-chain amino acids (BCAAs) you will need to either supplement them or consume if its already present in your whey protein—particularly leucine. Whey has a considerably higher concentration of BCAAs than other proteins.
If those amino acids aren't in the blood supply, when you workout - then it reduces your existing muscle size. Thus supplementing BCAA is essential even if you want to retain your lean muscle mass.
CREATINE MONOHYDRATE - For people with strength or hypertrophy goals, consider supplementing with creatine monohydrate. While there are many forms of creatine available, I prefer micronized creatine monohydrate because it's the most studied, solid, tried-and-true creatine on the market.
For the most intense activities—like weightlifting—the body uses creatine phosphates to produce energy. reatine supplementation of 2-5 grams per day will provide greater stores to call on when training, enabling you to train more intensely. In short, creatine can help you train heavier for more reps; it also draws water into the muscles, making you look "full" in appearance.
BETA ALANINE - Beta alanine helps conserve muscular energy. One of the main causes of fatigue is intramuscular acidosis. When your body produces ATP using the glycolytic and phosphagen systems, the result is metabolic byproducts like excess hydrogen ions. When these hydrogen ions are not cleared fast enough, they bind with pyruvate to produce lactic acid, and elevated levels have been shown to hinder performance, coordination, and skill.
The body can use the L-carnosine to correct this imbalance. L-carnosine is formed from the amino acids L-histidine and beta-alanine. In addition to decreasing hydrogen ion production, it acts as an antioxidant. The limiting factor in carnosine production is the availability of beta-alanine. Research has demonstrated that supplementation can increase muscle carnosine content, eliciting improvements in high-intensity athletes.
This also applies to endurance athletes. The most recent research indicates that the optimal dose of beta-alanine is 4-5 grams