Jan 13 , 2020
Training is extremely important but following a healthy & balanced diet is even more important if you want to see real, long term results.
Living the fast paced and busy lives we do, sticking to a clean diet can be a struggle; which is where supplements can be a great help! Below, we have listed the top 5 supplements you can take to begin your fitness journey on the right foot.
#1 WHEY PROTEIN
If you’re looking to add muscle, protein is extremely important. Probably the most popular form of all protein powder is Whey Protein, which is quickly absorbed into the body making it ideal as a post workout recovery.
Depending on the intensity of your workouts and exercise regime, you should increase the amount of protein you eat accordingly to help with muscle recovery and growth. To give a good indication, the NHS recommends adults should eat around 0.75 per kilogram of body-weight.
If you are looking to build muscle, you should look to eat around 1.4g of protein per kilogram of body-weight.
The full variety of our range of whey protein can be found under the Whey Protein section. Click here to view
Creatine is one of the most favoured supplement on the market. In simple terms, Creatine helps to increase muscle size, as well as increase overall strength and energy levels.
If you can get enough creatine through eating meat every day., then great! But if spending £££ on meat every day and chugging down several steaks a day isn’t your thing, Creatine supplement is a good and cost efficient alternative.
There is a lot of debate on “the best time” to take creatine, however there really isn’t a “best time.” Creatine comes in both powder and capsule form, so you can choose whichever suits you best and take this pre or post workout. It can be taken separately with water or even mixed into your protein shake. To achieve optimum results from creatine, we would recommend taking 5g a day after a loading week of taking 20g a day.
Branched chain amino acids (BCCAs) are the building blocks of muscle and consist of three essential amino acids (leucine, isoleucine and valine).
BCAAs help the body maintain muscle mass by preventing a process known as catabolism (when the body breaks down muscle to use as energy).
BCAA’s can be taken pre, intra or post workout, or even just sip them throughout the day. Ever seen people at the gym sipping on a illuminous drink while they work out? Most likely, they’re sipping on BCAA or their Pre-Workout.
#4 PRE WORKOUT
So! You’ve taken the first step & joined the gym…but sticking to the schedule will take some commitment. Especially after a busy day when all you want to do is kick back in front of the TV;- we’ve all been there!
It is moments like these where having a good pre-workout drink can be like gold dust! Pre-workouts after often high in caffeine and provide a rush of energy & focus which will be just what you need for an amazing session in the gym!
Compare your workouts with and without a pre-workout and notice the difference in your mood, focus and pump!
If you are training regularly, whether its cross fit, running or weight lifting, you could be losing muscle! Trainign and growth of any muscle will involve breaking down muscle fibres. When you sleep, you go for a number of hours without eating anything. This can lead to the breakdown of muscle over a long period of time, as your body still requires energy for normal bodily function, even when you are asleep. If you don’t have adequate levels of protein in your body prior to sleeping, you could be losing the gains you have worked so hard for hours earlier in the gym!
Casein protein is a slow releasing protein which makes it the perfect source of protein to have before sleep!