From my experience, supplements can help any active individual reach specific fitness goals. What is important to realise is that they are not an essential. They are merely there to supplement a healthy diet.
In fact, if you are not training consistently or following a healthy eating plan, supplements could actually be both a waste of time and money.
I am frequently asked about the supplements I use or would recommend. So here goes…
My favourite supplement by far is whey protein.
When you’re training, adding protein to your diet is a must. Adding to my healthy eating plan, I use Lean whey protein as well as ISO-Whey protein. When I want to build muscle, I use regular whey. It’s important to note that some whey proteins might make you feel bloated. However, there are many options and varieties on the market, so it is vital to find what works for you. There are even vegan and animal protein whey options.
For those looking to lean-out, it’s best to take your whey shake with water rather than milk. If you would like to build on some muscle mass, I would suggest you take the shake with a milk option of your choice (almond milk, oat milk or coconut milk). Never replace your meals with whey. Instead, try to have it either before or after your workout. It could also be a snack option.
You should also limit your shake intake to no more than two to three shakes a day. I generally try to have my whey shake at breakfast. I mix it into my oats. It’s so yummy, it’s healthy and a great balance of carbohydrates and protein.
I always use a pre-workout.
My preferred pre-workout is plain black coffee. Whatever pre-workout options you find on the shelves, will give your workout a kick-start and a real boost of energy.
This is where you do need to apply some caution. From my experience, some pre-workout options have negative side effects such as; a tingling or burning sensation throughout your entire body. Just be sure to monitor how your body responds.
Branched-chain amino acid (BCAA) can be highly effective.
The body generates its own BCAA, but taking a supplement can assist your body build and repair. I usually sip on BCAA throughout the day.
One of the key benefits of BCAA is that it helps increase muscle growth because it contains leucine. It also helps with muscle recovery and helps eliminate post-workout soreness.
When looking for a whey protein shake, I make sure to check whether or not it contains BCAA. If it does, then I know that the whey is specifically aimed at building more muscle mass.
ZMA – zinc, magnesium and aspartate is a must for me.
I usually take the ZMA combo at bedtime. This also assists with muscle growth, helps improve strength and assists with muscle recovery. I have also found that it makes me sleep like a baby.
These are the key supplements I use on a daily basis. I eat and train accordingly. There is no need to burn a hole in your wallet, so only use what is necessary and what works for you.