Supplements
This would have to be a top ten question I get asked a lot. “Do I need to take supplements, if so what?”
Supplements are good for getting results, but only if you are backing it up with good eating.
Don’t think taking supplements give you the ok to eat what you like. I prefer to eat food with these food sources; other people may like the supplements as nutritional fillers.
I was also advised by a dietician that having a tin of tuna is better than a protein shake after a training session. Tuna is a good source of protein, and I liked it for the fact I was feeling more satisfied by eating a meal than just drinking a shake. It is up to each individual and their time management.
Do not replace meals with supplements; remember you’re not going to get results within a week by just introducing these to your diet. Healthy eating is a LIFESTYLE change and you need to learn to do this and also maintain this.
Supplements should be advised from a healthcare professional, to ensure the appropriate nutrient balance and dose is achieved.
Creatine Monohydrate
Creatineis a natural compound found in all animal tissue; it is produced in the kidneys and liver from arginina and glicina (forms of protein). Creatine is delivered to muscle tissue so that it can be utilised as an energy compound. It is then used in the ATP-CP energy system (where activities require speed and power).
Creatine may improve power output during high intensity exercise, like repetitive actions in short explosive spurts.
Creatine also can help to build lean muscle and improve strength.
Be aware that some side effects are: weight gain, changes to insulin levels (cravings), long term kidney and liver damage (ensure you maintain a good amount of water in your diet), and be aware of dehydration.
You should take creatine half hour before a workout and straight after an explosive workout.
Note: meat and fish contain creatine, so you could just make sure you include this in your post workout meal.
Whey Protein
This is to help with muscle recovery, muscle repair and lean muscle growth.
You should take this straight after a workout, or before bed so as your muscles can recover while you sleep.
BCAA
Three amino acids leucine, isoleucine and valine, they are all present in muscle tissue. They must be gained from food, as the body cannot synthesise them in the liver. BCAA help with lean muscle building and recovery, helps prevent muscle breakdown and fat loss, it can assist in delaying fatigue during physical activity caused by the depletion of carbohydrate available to the brain.
Glutamine
This is produced in your body naturally and it can be depleted through stress or training. It is lost in large quantities during exercise.
Glutamine is the most abundant amino acid in muscle tissue. BCAA supplementation can have a sparing effect on muscle by preventing the depletion of glutamine.
If you choose to take glutamine powder, ensure it stays completely dry; if glutamine becomes damp it can turn into ammonia prior to ingestion.
Best to take this in the morning and before bed.
Caffeine
This is the most commonly used drug around the world.
Caffeine is taken about an hour prior to a training session for endurance and high intensity, (3-6mg/kg body weight). It increases the release of adrenaline stimulating muscle, improving performance and generally causing excitatory effect on the nervous system.
Be careful not to have too much as it can cause gastric distress, anxiety attacks, heart palpitations and headaches.
I use a protein powder in some recipes as a protein boost, but not as a meal replacement.
If you would like to know more on supplements your best to go into a stockist to speak to them to find what you need and like.
