Supplement Fundamentals 101
Supplements have become quite a hot topic of recent. Whether it be gym supplements or general health supplements. There is so much information out there that it can become quite confusing and well.. Overwhelming
So we decided to put together this article to outline your most common supplements, what they do, the benefits, as well as how and when to take them.
There is a common misconception with protein powders in that when you take protein powder, it is going to turn you into a ripped bodybuilder overnight. No, these things take time.
What protein will help you with is recovery, preserving lean muscle mass as well as building it. Alongside good nutrition and a dedicated training program, protein powder will help accelerate the results you are chasing.
There are a few main protein powder types. These include:
Whey isolates- Super low carbs and fats, isolates are a great, fast-absorbing protein ideal for muscular recovery and building lean muscle tissue. Isolates are an easy digesting protein that would also suit people with lactose issues. Best time to take? Post-workout How to take? Generally, mix 1 scoop with 200-300ml water
Whey Blends- Low in carbs and fats, more economical per gram, moderate to fast-absorbing, ideal for muscle recovery, and building lean tissue. Best time to take? Post-workout How to take? Generally, mix 1 scoop with 200-300ml water
Mass Gainers- Mass gainers are basically protein powder enriched with carbohydrates and fats. Some powders form of carbs can be from rice bran, oats where some come to contain dextrose. So if your goal is to put on weight, this protein is for you. Best time to take? Alongside meal of choice to boost calories How to take? Mix with either milk or water
Casein- Casein is a slow-digesting protein, it can take anywhere between 6-8 hours to digest. Casein is generally a thicker consistency and is consumed as a custard. Best time to take? Before bed How to take? Mix with a small amount of water until ideal consistency
Plant-based Plant-based proteins are an easy source of protein for someone who is vegan, vegetarian, or has lactose issues sources include soy, rice, pea, hemp or sprouted grain proteins Best time to take? Post-training, or alongside meals How to take? Mix with 200-300ml water, shake until fully mixed in a shaker
Here are some of the top protein lines
Creatine is the 2nd most widely research sports supplement on the planet (2nd only to caffeine) and for good reason.
Creatine assists in the production of energy for explosive efforts. An example of this would be an all our set of bench press with your 10RM loaded on the bar or a 100m sprint. This type of exercise is anaerobic (without oxygen) and the energy for this performance is supplied primarily by creatine.
Put simply, creatine helps with;
Best time to take? Creatine is best taken alongside a carb source for maximum absorption, 1 serve is to be taken every day, generally in the morning, with an additional serve after training also recommended.
Pre-workout is designed specifically to help maximize your performance during your workout. There are 2 main pre-workout categories, stimulant pre-workouts, and pump pre-workouts.
The main benefits of these pre’s are ;
Best time to take a pre-workout? 20-30 minutes before training
How to take it? Mix 1 serving of your chosen pre-workout with 200-400 ml of water, depending on how strong you like the flavor
Pre Workout Examples
Amino acids are basically the switch to start your muscle recovery process. BCAA’s or EAA’s in particular help to stop the breakdown of muscle tissue and turn on protein synthesis, enabling your body to recover faster. When looking for a good amino acid formula, what you want to be looking for;
2:1:1 ratio of branch chain amino's (considered to be the most effective for muscle recovery)
Hydration ingredients such as magnesium, sodium, potassium and coconut water
How to take it? Mix 1 serving of your chosen amino acid formula with 600ml-1L of water
When to take? The best time to consume amino acids are during your workout, you can also sip on amino's throughout the day as an addition to plain water.
Greens formulas are quickly becoming a daily staple in people’s lives. In this day and age, most people and not consuming nearly enough fruit and vegetables in their daily diet. This is where greens formulas come into play.
Greens formulas may help
Overall health and wellness
Support immune function
Improve gut health and performance
Reduce chronic disease risk
Gone are the days where greens formulas taste like lawn clippings, we are fortunate enough now to have great formulas that also taste great!
When and how to take it?
It is recommended that greens formulas are
Before your first meal
Mix 1 serving with 400-600ml of water
Vitamin D is commonly known as the sunshine vitamin due to our ability to absorb it from the sun. unfortunately, due to our lifestyles, most of us do not get enough sunlight, meaning we lack in vitamin D.
Some of the key benefits of vitamin D may include:
Improved body density/strength
Improved moods, less depression
A general sense of well-being
How and when to take it?
It is generally recommended to take 1,000-4,000 IU vitamin D daily
Fish oil is another daily health supplement. Fish oil is rich in omega 3 fatty acids.
Some of the benefits of consuming fish oil daily may include;
Lowering LDL cholesterol
Improved skin quality
How and when to take it?
It is generally recommended to take 250–500 mg of combined EPA and DHA daily.
This is typically the equivalent of 1-3 capsules per day
Sleep formulas are designed to help improve the overall quality of sleep. They can assist in getting your body through the R.E.M. cycle of sleep more efficiently, this is the phase where your body does most if it’s recovery.
What to expect when taking a sleep formula:
relaxed/calming effect on the body and mind
Lowered stress and cortisol
Improves sleep quality
When and how to take it?
Take 1 serve of chosen sleep formula roughly 30 minutes before bed.
Turn lights down or off and refrain from any screentime, this will help put you in the best possible position for deep, restful sleep.
In conclusion, are supplements necessary? No
But, will they go a long way to helping you to look and feel better? Yes
Supplements are used to supplement something that your body requires that it is not getting from your regular food, drink, or activities.
For the best results, don’t forget:
Consume a healthy, balanced diet
Drink plenty of water
For a more customized supplement plan, be sure to get in contact with us :)