a Quick Guide
Protein Supplements - To gain lean muscle
There are 2 main types of Whey Protein, whey protein Concentrate & whey protein isolate.
Most shakes are made up of whey concentrate with protein isolate mixed in. Most whey concentrates are ok for low carb diets. All whey proteins are fortified with BCAA’sWhey Protein
Whey isolate is more expensive. It contains higher protein with almost zero carbs and lactose. Great for those who are on a lean diet.
Casein Proteins (slow release)
Feeds the body over a longer period of time, to help prevent the body breaking down muscle. Good for using along side meals, if the protein content is low. Also ideal for an evening meal replacement often taken before bed.
Immediate release – Whey Concentrate is usually released within 30 minutes of taking it.
Medium Release – Egg whey proteins (90 minutes release)
Extended Release – Micellar Casein & Milk Protein (3 hour release)
MRP’s are formulated to give you the essential macronutrients (proteins carbs & fats) and micronutrients (vitamins, minerals etc) that the body requires to work to maximum potential. If you are looking to build lean muscle MRP’s are perfect.
Creatines – Increase Muscle Gains and Strength, Creates lactic acid buffer during workouts it forces more water into your muscles so you can train harder & for longer. You will also see an increase in ATP.
Loading Phase: 2 times daily for 5 days, then once a day from that point on.
Micronised creatine is creatine that has been broken down & easily absorbed, you will see little residue at the bottom of your glass as is easily mixed.
Creatine Monohydrate Cycling. This is a personal choice, but IMO i would recommend 4 weeks on 2 weeks off. Your body adapts to anything you put into it very quickly so the effectiveness of the product will decrease. IMO creatine taken over a long period of time puts extra strain on the live so a break will give your body a chance to recover.
These should be taken for no more than 8 weeks usually they do not require a loading phase.
Carbohydrates fuel the body & the brain without these we would not be able to do anything. The best carbohydrates are complex carbohydrates such as rolled oats, brown rice, pasta, sweet potatoes, jacket potatoes etc. You would tailor your eating to match how you train.
Weight Gainers – (Build Mass Size)
Are high in calories most have in excess of 600+ calories, high in carbohydrates & high protein content. These add bulk not high good quality muscle gains.
Testosterone Boosters – (Increase Testosterone and build muscle)
Tribulus Terrestris seems to be the most popular this supplement tells the body to over produce testosterone, in turn increasing lean muscle mass & improving strength.
ZMA (Testosterone Support)
ZMA is also a fantastic supplement, it will help increase natural growth hormone levels & aid with restfull sleep for maximum recovery.
Anti Estrogens – (Testosterone Support)
These lower estrogen levels found in our bodies which in turn will increase testosterone, by lowering estrogen levels this can help prevent gynecomastia.
L-Glutamine – (Muscle Recovery)
Is the most abundant amiino acid found in the body it aids the body and helps boosts Protein Synthesis. Glutamine is an incredible amino acid muscle builder that helps increases your natural growth hormone.
BCAA (Branch Chain Amino Acids) – (Muscle Recovery)
Boosts Protein Synthesis. BCAA's are anti-catabolic the muscle building amino acids are L-leucine, L-valine ,L-isoleucine.
These are usually taken before and after training, will help prevent catabolism.
Multi vitamins are essential as many of us lack having a healthy well balanced diet they also improve the functions of the body & help the body run efficiently.
There are two main types Thermogenic intensifier which increase metabolism, suppress hunger. Most now are ephedrine free to stop people from getting anxious & having the shakes.
The second is a fat metaboliser that transports fat to the liver to be processed. Sida Cordifolia or CLA (Conjugated Linoleic Acid)are popular options.
NO (Nitric Oxide) –
Used by athletes and bodybuilders to increase blood flow by dilating the arteries, in turn this can deliver more nutritents to the working muscle and leave you feeling pump & looking vascular.