My weekly routine involves training almost everyday, I believe that we can get most of our nutrients and protein from the food we consume, especially if you follow a well balanced diet, but some of us do take supplements as they do help you achieve faster results. Personally, I was, and in some ways still am confused as to what supplements can help what. I have done some research and came across some hopefully useful information about supplements and their role.
Fish Oil and Flaxseed Oil Tablets/Liquid
Excellent sources of omega-3s, that are essential for hormone function, assisting with fat loss and muscle gain, mental health and digestion as well as overall health and wellbeing. Take sh oils and flaxseeds (linseed) together to get the most bene t.When to take: Morning or night, whatever suits you best.
Branched Chain Amino Acids (leucine, isoleucine, and valine) are essential amino acids and will need to be attained from your diet. They are naturally found in protein, but supplementation of BCAA’s may help with lean muscle building, recovery, prevent muscle breakdown, and improve fat loss and performance.
When to take: Take 5g of BCAAs before and after your workouts and before bed.
This is naturally produced in your body, but L-glutamine can become depleted through stress or training. It’s bene ts include helping your muscles recover, assisting your digestive system and supporting your immune system.
When to take: Take 5g when you wake up in the morning and before bed.
This is naturally produced in your body and helps your body burn fat as energy. L-carnitine has also been shown to reduce fatigue and serve as an appetite suppressant. L-carnitine is a great supplement to take when you are dieting. Therefore, it will not only help your body burn stored fat, but it will increase your aerobic capacity.
When to take: Take 2g first thing in the morning. Should be used daily for maximum e ect, so even on rest days.
Creatine is produced in the body naturally and derived from 3 amino acids (glycine, arginine and methionine). It is also found in meat and sh. Creatine helps to build lean muscle, improves muscular endurance and increases anaerobic power and performance. This supplement has many health bene ts, such as improved brain function, longevity, neuromuscular function, heart health, and decreases chronic fatigue. Vegetarians in particular bene t from supplementing creatine as they have lower muscle stores of creatine than non-vegetarians due to not eating meat and fish.
When to take: Take 5g on a daily basis.
Organic Raw Protein
Regarded as the ‘building blocks’ of muscle, organic raw protein is used by athletes and fittness enthusiasts to help with muscle recovery, muscle repair, lean muscle growth and general health. Remember, the more muscle you have the more fat you burn!
When to take: Your protein powder should assist you reaching your protein requirement and can thus be used as is, or as part of a recipe.
• As a precaution, ensure you check with your GP before commencing supplement usage.
• Make sure you follow the instructions on the supplement packaging.
• Never take more than the recommended daily dosage of each supplement.
• Supplements should only be used to “supplement” and assist you, they are not to be used to replace a healthy and balanced diet.