What are supplements?
Ok, I don't want to sound patronising to those who are experts on the topic or even advanced, but its important we all know what supplements actually are, different types that exist and what they do.
The word 'Supplement' implies exactly what it is, a 'supplement' of your normally daily diet, this can be to target different goals like energy increase or weight loss etc, but the general rule of thumb is always the same, a supplement should only be ADDED to your diet and not be replacing a diet that already exists. Having said that only sometimes we can use certain supps as a meal replacement or class the intake as a meal.
For this blog I'm going to outline the basics, if you know your stuff then it may be worth a read too, just to get some other spin on the meanings.
The word 'Supplement' implies exactly what it is, a 'supplement' of your normally daily diet, this can be to target different goals like energy increase or weight loss etc, but the general rule of thumb is always the same, a supplement should only be ADDED to your diet and not be replacing a diet that already exists. Having said that only sometimes we can use certain supps as a meal replacement or class the intake as a meal.
For this blog I'm going to outline the basics, if you know your stuff then it may be worth a read too, just to get some other spin on the meanings.
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Whey Protein
Whey protein is mainly used commercially as the foundation supplement, it is used to allow the body to absorb more protein than it would with a normal diet. This protein then starts to work in its own field which is growth & repair. I'm sure we all know what whey protein is and what it can help with however personally i would always class whey as being the backbone of my supp side diet.
Whey will come as a powder in many flavours and will mix well with either milk or water, post workout I prefer to use water as this helps the protein digest quicker as no fats are in the way of the process, however for breakfast id happily use milk to start the day.
I personally use 6 scoops (300g) of whey daily, 2 scoops with my breakfast with milk, 2 scoops post workout immediately with water and then 2 scoops just with my evening meal or before I go to bed.
The benefits of whey speaks for itself, since starting using whey years ago I have noticed a far better strength range, a quicker recovery time as in confliction to no using it, a more even and well grown muscular physique and lastly a rise in energy as iI have more time to take in carbohydrates when needed rather than trying my hardest to fill my diet with protein.
I personally use www.optimusprotein.co.uk for my whey, great tasting, fast mixing & its a great price.
Whey will come as a powder in many flavours and will mix well with either milk or water, post workout I prefer to use water as this helps the protein digest quicker as no fats are in the way of the process, however for breakfast id happily use milk to start the day.
I personally use 6 scoops (300g) of whey daily, 2 scoops with my breakfast with milk, 2 scoops post workout immediately with water and then 2 scoops just with my evening meal or before I go to bed.
The benefits of whey speaks for itself, since starting using whey years ago I have noticed a far better strength range, a quicker recovery time as in confliction to no using it, a more even and well grown muscular physique and lastly a rise in energy as iI have more time to take in carbohydrates when needed rather than trying my hardest to fill my diet with protein.
I personally use www.optimusprotein.co.uk for my whey, great tasting, fast mixing & its a great price.
Creatine Monohydrate
Creatine monohydrate has been at the forefront of the bodybuilding and fitness industry since i can remember, its a serious must have if you're training is serious and you want to put on some lean muscle.
Creatine monohydrate is a naturally occuring substance within the body, your body will create it from foods you eat, however you can only create between 1-2g daily. This is enough to sustain your muscles, if you want to grow however a supplement of creatine will help this happen.
Creatine is crucial for the synthesis of ATP, the chemical compound that assists in aerobic & anaerobic respiration this is simply two of 3 energy systems our body has to offer. Using creatine will help improve not only resistance training but CV results too.
People are always asking me "what can creatine do for me" and my answer is jump on the stuff and find out for yourself, its works differently for everybody. personally I've found it a key part to my training and its helped me shed excess fat and build sh*t loads of lean muscle in its place.
To load up on creatine you must take 5g 4 times per day for the first 7 days, after that jump down to 10g per day, 5g in the morning and 5g post workout. That's simply what I did and found it a perfect method.
I get my creatine from an external source, however again www.optimusprotein.co.uk have this stuff in tablet form or powder, i struggled to find a cheaper supplier so id strongly advise using these guys. Message me on Twitter for my personal free delivery code.
Creatine monohydrate is a naturally occuring substance within the body, your body will create it from foods you eat, however you can only create between 1-2g daily. This is enough to sustain your muscles, if you want to grow however a supplement of creatine will help this happen.
Creatine is crucial for the synthesis of ATP, the chemical compound that assists in aerobic & anaerobic respiration this is simply two of 3 energy systems our body has to offer. Using creatine will help improve not only resistance training but CV results too.
People are always asking me "what can creatine do for me" and my answer is jump on the stuff and find out for yourself, its works differently for everybody. personally I've found it a key part to my training and its helped me shed excess fat and build sh*t loads of lean muscle in its place.
To load up on creatine you must take 5g 4 times per day for the first 7 days, after that jump down to 10g per day, 5g in the morning and 5g post workout. That's simply what I did and found it a perfect method.
I get my creatine from an external source, however again www.optimusprotein.co.uk have this stuff in tablet form or powder, i struggled to find a cheaper supplier so id strongly advise using these guys. Message me on Twitter for my personal free delivery code.
BCAA's
Branched Chain Amino Acids (BCAA)'s are essential for the body to grow, in simple terms they are the building blocks of your body.
They consist of 3 amino acids, leucine, isoleucine and valine. They are a must if you're serious about training, without using these I have noticed considerable drops in strength, energy and gains.
BCAA's will not just help you grow, they are responsible for the energy levels you exert through training as they help replace glycogen levels within the body faster, they are also brilliant for delayed onset muscle soreness. They help the body get over its training session and prepares it for the next.
I take 2 in the morning, 3 pre workout & 3 post workout. This helps me a lot! I cant imagine the pain I would be in due to DOMS without using these tablets. Certainly a must have.
Again I get my BCAA's straight from www.optimusprotein.co.uk Simply because of price. Its hard to find quality raw products like Optimus offer. Message me on twitter for your free delivery code saving you a few quid.
They consist of 3 amino acids, leucine, isoleucine and valine. They are a must if you're serious about training, without using these I have noticed considerable drops in strength, energy and gains.
BCAA's will not just help you grow, they are responsible for the energy levels you exert through training as they help replace glycogen levels within the body faster, they are also brilliant for delayed onset muscle soreness. They help the body get over its training session and prepares it for the next.
I take 2 in the morning, 3 pre workout & 3 post workout. This helps me a lot! I cant imagine the pain I would be in due to DOMS without using these tablets. Certainly a must have.
Again I get my BCAA's straight from www.optimusprotein.co.uk Simply because of price. Its hard to find quality raw products like Optimus offer. Message me on twitter for your free delivery code saving you a few quid.
L-Glutamine
L-Glutamine is a non essential amino acid that is found within the body. Mixing your L-Glutamine with your protein shake or whey will certainly speed up the recovery process your body has to go through in order to grow. Glutamine also improves the storage of Glycogen within the muscles, this is the chemical that fuels your muscles effectively during a hard workout.
L-Glutamine is a brilliant supplement all round, it is very midely sweet tasting, if you mix it directly with water it will be more effective than mixing with your protein, also taking L-Glutamine on an empty stomach is advised again to improve the fast digestion of the supplement.
I have noticed a lot more stamina since using this exact product, Its certainly gave me a quicker recovery time too, I was too used to being out of training for days with severe DOMS but this pretty much gets rid of them with a days rest. For me L-Glutamine is totally essential.
I take 10g on a morning with my breakfast and 10 grams post workout immediately after I've finished, a must have for anyone wanting to promote growth and recovery quicker.
www.optimusprotein.co.uk
L-Glutamine is a brilliant supplement all round, it is very midely sweet tasting, if you mix it directly with water it will be more effective than mixing with your protein, also taking L-Glutamine on an empty stomach is advised again to improve the fast digestion of the supplement.
I have noticed a lot more stamina since using this exact product, Its certainly gave me a quicker recovery time too, I was too used to being out of training for days with severe DOMS but this pretty much gets rid of them with a days rest. For me L-Glutamine is totally essential.
I take 10g on a morning with my breakfast and 10 grams post workout immediately after I've finished, a must have for anyone wanting to promote growth and recovery quicker.
www.optimusprotein.co.uk
Oat Flour
Oat flour is a brilliant source of low GI Carbohydrates that sustain a prolonged energy source throughout the day, I really find that they mix so well with whey protein in a drink. They seriously taste great and keep you full for longer, This can be used as an addition to your existing diet to provide you with a better more frequent easily accessible source of feeding.
I mix 2 large scoops of OPTI Oats with 1 large scoop of OPTI whey and it tastes amazing. I use this as a drink to accompany my usual breakfast just to give me that bit more of an edge when I hit the gym mid morning.
Great stuff & seriously cheap at just £2.49 per Kg delivered.
Ask me for free delivery on ANY of these products guys. www.optimusprotein.co.uk
I mix 2 large scoops of OPTI Oats with 1 large scoop of OPTI whey and it tastes amazing. I use this as a drink to accompany my usual breakfast just to give me that bit more of an edge when I hit the gym mid morning.
Great stuff & seriously cheap at just £2.49 per Kg delivered.
Ask me for free delivery on ANY of these products guys. www.optimusprotein.co.uk
Maltodextrin
I had somebody ask me the other day if they should be hitting carbohydrates before or after a workout. This is the answer, do both! use this as a pre workout and a post workout, it simply contains a complex carbohydrate that helps you perform better during your workout but also allows you to get the energy back after your workout.
If you hit the gym before work on a morning and you tend to feel tired during your day afterwards then get some of this because that will change, since I've been using the stuff i haven't realised I've even been to the gym on the morning. Its worked wonders for me.
I use 25g of this pre workout then again 25g post workout for best results.
Again I've been using www.optimusprotein.co.uk for my supply of the stuff, its very cheap and pretty much a life saver when it comes to energy preservation.
If you hit the gym before work on a morning and you tend to feel tired during your day afterwards then get some of this because that will change, since I've been using the stuff i haven't realised I've even been to the gym on the morning. Its worked wonders for me.
I use 25g of this pre workout then again 25g post workout for best results.
Again I've been using www.optimusprotein.co.uk for my supply of the stuff, its very cheap and pretty much a life saver when it comes to energy preservation.