SUPPLEMENT GUIDE
Here are some of my recommendations for supplements to give you that extra edge during your training and nutrition program. Remember these are supplements and not to replace your nutrition. (Always read the label and check with your physician that you are healthy and that is safe for you to use).
MUSCLE BUILDING
Protein Powder
Protein is the best solution to your muscle-building needs and is one of the three macronutrients that your body needs for energy. The other two being fats and carbohydrates. Protein is the key component for muscle tissue repair growth and the single most important nutrient for weight loss and a better-looking body. This is because a high protein intake boosts metabolism, reduces appetite, and changes several weight-regulating hormones.
My advice would be to obtain most of your dietary protein from meat, fish, poultry, and eggs. However, I know it can be difficult at times when whole food is not always practical or convenient, especially when you are eating 6 or more times a day. This is why a good protein powder is the perfect pick me up when you are in a rush and convenient for any meal replacement, at any time of the day.
How Does Protein Powder Work?
Protein is composed of building blocks which are called amino acids. These are important because they perform a variety of functions throughout the body, such as building and maintaining muscles when combined with a good diet and exercise program.
Recommended Protein Powder:
To ensure you are getting best-quality protein, look out for ones that provide all 20 amino acids. My other suggestion would be to pick one with more than 20 grams of protein and less than 5 grams carbohydrate and less than 4 grams of fat per serving. My two favourite protein powders that I use on a daily basis is either 'Whey Protein 80' by The Protein Works or 'Gold Standard' by Optimum Nutrition. But as long as it ticks the above boxes it really don't matter which brand.
Creatine Monohydrate
Creatine is beneficial for anyone wanting to increase lean muscle mass, strength, and athletic performance. With increased energy, you will be able to train harder and lift heavier for more reps.
How does Creatine work?
Found as a natural occurring substance in foods such as fish and steak, Creatine works by improving the body's usage of adenosine triphosphate (ATP). This is the primary molecule which is involved in the body's chemical source of energy for muscle contraction and quick energy.
A lot of people ask me whether Creatine hinders fat-loss. The answer is no. Creatine will NOT hinder fat loss in any way. Creatine will also not cause water retention if you are on a maintenance dose (3-5g per day). Creatine holds water intracellular, not extracellular. If anything, it should make you appear more ripped due to muscle fullness. However, it may cause slight bloating in some people (dose-dependent), but it will not cause extracellular water retention.
I personally believe that Creatine should be included in any muscle building supplement plan and can be included in fat loss programs to maximise lean muscle retention and maintain optimal training performance throughout the cutting process.
What Creatine should I buy?
Any brand of plain "Creatine Monohydrate" product is fine, but I like to use the one by Optimum Nutrition called Micronised Creatine Monohydrate. This one is the purest on the market and is very high in quality.
Testosterone Booster:
Testosterone is a hormone that is produced primarily in the testicles of men. This hormone is essential to the development of male growth and masculine characteristics. Testosterone production increases about 30 times more during adolescence and early adulthood. After early adulthood, it's natural for levels to drop slightly each year. Your body may see a one percent decline after you're 30 years old.
Testosterone plays a key role in your:
- muscle mass and bones
- facial and pubic hair
- body's development of deeper voices
- sex drive
- mood and quality of life
- verbal memory and thinking ability
By adding a testosterone booster to your supplement program it will boost your natural testosterone levels through a combination of herbal ingredients. This will increase muscle mass and strength. One of the best products out there is called Tauro Test by AD elite series.
Recommended use:
Follow the instructions on the bottle.
FAT BURNING
Protein Powder
Protein is the best solution to your muscle-building needs and is one of the three macronutrients that your body needs for energy. The other two being fats and carbohydrates. Protein is the key component for muscle tissue repair growth and the single most important nutrient for weight loss and a better-looking body. This is because a high protein intake boosts metabolism, reduces appetite, and changes several weight-regulating hormones.
My advice would be to obtain most of your dietary protein from meat, fish, poultry, and eggs. However, I know it can be difficult at times when whole food is not always practical or convenient, especially when you are eating 6 or more times a day. This is why a good protein powder is the perfect pick me up when you are in a rush and convenient for any meal replacement, at any time of the day.
How Does Protein Powder Work?
Protein is composed of building blocks which are called amino acids. These are important because they perform a variety of functions throughout the body, such as building and maintaining muscles when combined with a good diet and exercise program.
Recommended Protein Powder:
To ensure you are getting best-quality protein, look out for ones that provide all 20 amino acids. My other suggestion would be to pick one with more than 20 grams of protein and less than 5 grams carbohydrate and less than 4 grams of fat per serving. My two favourite protein powders that I use on a daily basis is either 'Whey Protein 80' by The Protein Works or 'Gold Standard' by Optimum Nutrition. But as long as it ticks the above boxes it really don't matter which brand.
Fat burning supplements are beneficial when it comes to losing weight if used correctly. They help burn fat by increasing your body's metabolism, which refers to the rate at which you burn calories. Fat burners, also called thermogenic, mostly contain herbs and other chemicals that increase energy or stimulate metabolism and/or suppress appetite.
Which Fat Burner to buy?
There are many fat burners available on the market, most of them burning a hole in your pocket rather than burning your body fat. A good fat burner product out there is Fever 40 by HR Labs you should use when you are cutting.
When and How to take
Follow the instructions on the container
CLA (conjugated Linoleic Acid)
CLA is related to the omega-6 fatty acids, one of the two types of essential fatty acids that help the body increase metabolic rates, boost the immune system and keep cholesterol levels in check. CLA is found in dairy and animal fats, such as beef, lamb, whole milk, and eggs, but cannot be produced by the human body.
CLA reduced body fat and preserved muscle tissue in overweight or obese people who did not change their diet.
What Does CLA Do?
CLA reduces body fat by increasing basal metabolic rates. In other words, it helps the body convert food more efficiently into energy. A good brand to use is CLA Soft Gels by Optimum Nutrition.
How To Take
Follow the instruction on the bottle
GENERAL HEALTH
Multi-vitamins are a great way to ensure your body gets the essential vitamins and minerals it needs to run efficiently. Even if you are following a strict diet, the nutrients from food sources do not contain all the vitamins and minerals you'll want.
Multi-vitamins are ideal for almost anyone as they cover a broad spectrum of nutrients and ingredients and are perfect for increasing muscle, sports performance, losing fat, or just staying healthy.
These are the best multi-vitamin supplements in my opinion: Opti-Men by Optimum Nutrition (my personal favourite) Is the best multi-vitamin on the market because of such high percentages of vitamins and minerals it contains. It is also much more than just a multi-vitamin.
Glucosamine is an amino monosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes to help maintain and build healthy joint tissue. The primary purpose of Glucosamine is the create long chains called glycosaminoglycans (GAGs), which the joints and cartilage require to repair.
The GAGs, formerly known as mucopolysaccharides, are long chains modified disaccharides and are the main component of proteoglycans (PGs). These, along with chondrocyte and collagen, make up cartilage.
I recommend Glucosamine for everyone who lifts weights as it's the best nutrition for your joints and you want to look after these! Any glucosamine product is exceptional; you can get these from your local supermarket, health shop or online.
Recommended dose: 800-1500mg per day.
Fish oil is derived from the tissues of oily fish. Fish oils contain the omega-3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), precursors of certain eicosanoids that are known to reduce inflammation throughout the body and have other health benefits. Any fish oil product is fine, pick up one from your local supermarket, health shop or online.
Recommended dose: A combined total EPA/DHA of 2-3 grams per day.
MOTIVATION
Pre Workout
Pre-workout supplements are useful because they are formulated with ingredients that work together to increase your energy, endurance, strength, and assist in burning body fat. If you are feeling sluggish, some pre-workout can give you the energy to hit the gym with full force.
A good pre-workout should positively benefit you in three areas:
- Mental focus/energy
- Pump/vasodilation
- Strength/muscular endurance
When you need that extra boost in the gym for an unforgettable workout experience. Please ensure that you check with your physician that you are healthy and it is safe for you to use a pre workout.
When and How to take
One of the best brands is called The Curse by JNX Sports.
Please follow the instructions on the container
Kind regards
Jamille