Non-Surgical Solutions for Arm Pump

Race Fuel Performance Supplement & Arm Pump

John Sanford, ACSM PFT, CCNREMTP (ret)

I grew up racing motocross and riding off-road. I am well acquainted with arm pump. My last MX bike was a 1983 Husqvarna 500CR. She was a beast. By the end of some motos, all I could do was hold on. My arms were so tight I couldn’t use the clutch or front brake. Having been a critical care nationally registered paramedic has given me a unique perspective on fitness and nutrition. This knowledge allowed me to develop Race Fuel Performance Supplement when I was racing off-road in Arizona. The supplement helps with many functions in human body related to fitness and exercise. I have found it helps to burn body fat while building muscle. It has decreased muscle soreness and reduced my recovery time between workouts. While racing it helped me maintain energy levels, reduce fatigue, and decreased issues with arm pump.

Let’s first look at what happens to the body when you have arm pump. Blood is pooling in the muscles, and lactic acid is building up. Because of the increase of pressure in the tissues the cells are not able to work efficiently. This build up pressure could be related to vibration received through the hands to the arms, or how tight the rider is holding on to the bike. Other factors may be the low ejection fraction or stroke volume of the heart which could be caused by an increase in blood pressure, a decrease in the amount of oxygen getting to the muscle or a poor exchange of oxygen in the body.

There are several way to physically reduce the body’s susceptibility to arm pump. I believe first a rider needs a strong core and lower body. This creates greater upper body stability with less reliance on the hands to stay in proper position. There should be a 50/50 balance of strength and endurance. Strength training can help with lowering blood pressure and increasing the fascia’s elasticity. Using reverse grip exercises can improve strength and endurance of the hands. HIIT training can improve muscle endurance, strengthen the heart and lungs. There are substances that can also contribute to arm pump such as stimulants, sugar, and glutens. Pre-hydration also plays an important role. Think of your body like a motor in a Baja racing trophy truck. You need to have the perfect balance of power and endurance. Being physically strong means your body doesn’t work as hard on the bike, while endurance allows your muscles to work longer with less fatigue.

I can write a training program that will help to reduce your arm pump issues as well as assess bike set-up and riding technique. In addition to to this 3 tiered approach, I recommend using my supplement Race Fuel Performance Supplement.

How does Race Fuel fit in to this equation? It starts with your training and preparation long before you race. I’ll break down the ingredients in Race Fuel and how they help your training as well as while you’re racing. The supplement is not the magic bullet but needs to be used while training effectively both on and off the bike. It’s no different than a component like your bike’s suspension. Having your suspension dialed in won’t help if you don’t have good riding skills. The following information on the ingredients of Race Fuel is what I have found in dozens research articles and studies performed world-wide by health and medical professionals.

Acetyl-L-carnitine is made from L-carnitine in the body. L-carnitine and acetyl-L-carnitine are used to help the body turn fat into energy. Acetyl-L-carnitine is sometimes used for Alzheimer disease, improving memory, and thinking skills, treating symptoms of depression, and reducing nerve pain in people with diabetes. ALC helps the body to produce ATP which powers the cells. It uses more carbs and burns fatty acids to create energy. ALC helps to ferry fatty acids across the cell walls for energy while removing fragments produced during fatty acid oxygenation. Some studies showed ALC to increase intracellular potassium and decrease post exercise lactate.

Ashwagandha is an evergreen shrub that grows in Asia and Africa. It is commonly used for stress. Ashwagandha has been found to reduce stress and inflammation. Some studies have shown it to contribute to a reduction of adrenal gland size, blood uria nitrogen levels and lactic acid. It has an antioxidant effect that helps eliminate free radicals. It is considered a strong adaptogen which helps the body functionally adapt to physical and mental stress which then helps to increase the body’s resistance to stress. Other studies have shown ashwagandha to speed up muscle growth, reduce pain and decrease the stress hormone cortisol.

BCAA powder contains essential amino acids, which are referred to as branched chain amino acids because they have a chemical structure which separates them from the rest of the essential amino acid family. BCAA's make up 40% of total body protein content and represent around 15 to 25 percent of total protein intake overall. BCAA’s must come from an outside source because BCAA cannot be synthesized in the body. BCAA’s have been shown to suppress lactic acid production, muscle protein breakdown. BCAA’s are converted to energy in the cells. Some studies have shown BCAA’s to increase the lactate threshold by increasing the VO2 max. This in turn helps the body with muscular endurance.

HMB powder (beta-hydroxy beta-methylbutyric acid) is considered an ammino acid and is naturally produced by the body and supports the muscles. Exercise studies have shown that HMB reduces exercise induced muscle damage while enhancing muscle hypertrophy and strength along with aerobic performance. The studies showed that athletes using HMB had a resistance to fatigue. The chemical properties of HMB help with cell regeneration and increase protein synthesis. Another benefit is an increase in mitochondrial biogenesis which improves muscle endurance.

MCT Oil is a supplement made from a type of fat called medium-chain triglycerides. MCT oil has been found to lower lactate build up during exercise. The properties of MCT allow it to cross from the gut to the liver rapidly where it burns fat for energy. This allows the body to rely less on carbs. Some studies have shown that MCT reduces insulin resistance which helps the body maintain blood sugar levels which in turn helps improve overall body function.

CLA supplements (conjugated linoleic acid) can refer to a group of 28 or more isomers of linoleic acid that occur naturally in foods like meat and dairy. Research has shown CLA can reduce body fat and improve lean muscle mass. There is some evidence that it modulates testosterone. In exercise related studies it works to improve oxidant status and help with mitochondrial biogenesis which helps with muscle endurance. Other studies have shown that CLA oxidizes fat and reduces reactive oxygen species which cause cells to be less efficient.

Essentially the ingredients in Race Fuel work like spokes in your wheel. They do similar functions, but in different ways. My clients have found that while using Race Fuel they are able to train harder with better results. Some people use a full 60cc scoop daily and others only need 30cc to see great results. I encourage you to try it and raise your fitness level.