Whey Protein, Multi Vitamines, BCAA and Creatine – useful supplements and what can they do for you.
I take BCAA’s to improve workout results. I’m in love with BCAA’s!! They work in reducing my soreness…gotta love that! If you’re looking to take it to the next level by gaining some more lean body mass, or want to keep your hard-earned muscle while acquiring that 6pack, BCAA’s are the supplement for you. Remember a supplement is just that, a supplement to a good nutrition and exercise plan. Nail those down first then bring it to the next level. Anyway ? here some facts:
Of the 20 amino acids in the body, 3 are referred to as BCAAs: leucine, isoleucine and valine. These are the key amino acids that stimulate protein synthesis and help regulate protein metabolism. The body uses BCAAs to help muscles recover. Like a whey protein supplement, BCAAs drive nutrients to the muscle tissue, allowing for improved workout recovery. In the muscle, BCAAs serve as an energy source during exercise, so taking a supplement can help restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery. There is also some measure of proof that BCAAs can help improve endurance by keeping muscles fueled, something that is of interest to long-distance workouts such as backpacking or long-distance running (marathons), distance swimming or any other prolonged workout.
Recommended dosing is 3-5 grams pre- and post-workout.
Creatine is a naturally occurring substance within our muscle cells, primarily around the skeletal muscle tissue where approximately 95 percent of the body’s creatine supply can be found. The remainder is stored throughout the rest of the body. This naturally occurring metabolite has been reproduced as creatine monohydrate for dietary supplement purposes. It’s used for cellular energy production and modulation.
Women avoid taking creatine, thinking that it would only make them big, bloated and bulky. That’s so wrong! Get over the fear with this Q&A about women & creatine! A key change I made towards getting the body I now have was choosing to supplement with creatine. My results were phenomenal, both physically and mentally. I had never experienced such great results from my workouts. I had more energy, more muscle stamina, more intense muscle contraction, a great “pump,” better muscle recovery, increased strength gains and I was emotionally excited to do my workout.
Creatine is a proven, safe and very powerful sports supplement that should be used by anyone wanting a lean body! In a nutshell, it helps your muscles get the nutrients they need to perform, recover and grow.
So why is it that so many bodybuilders take protein shakes? Well, protein is used for the production of muscles. Proteins are also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without adequate protein, our bodies can’t put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without an adequate amount of protein, our muscles wouldn’t heal up as quickly and could, therefore, lead to overtraining your muscle which could lead to injury.
Protein is essential in creating an insulin spike and helping to build new muscle. This is a must if you workout. Remember to take 4 grams of protein per kg of body mass. I take 30g with 3dl water after every workout.
By the time our food has been harvested, refined, packaged, transported and left on supermarket shelves, a lot of its original nutrients are lost. Eating the highest quality food can offset this challenge considerably, but it’s expensive and not always practical. As a workaround, I recommend that everyone takes a multivitamin and multimineral supplement each day to keep their body enriched with essential nutrients.
Don’t buy supplements on ebay or amazon. Only buy from a reputable company! If it’s cheap, avoid it. No reputable company using high-quality ingredients can manufacture high-end supplements cheaply. It just isn’t possible. Only buy directly from the producer/manufacturer of the supplement!
Any other supplements you want to know more about? Leave me a comment below.