So let's talk supplements!

Below is my personal breakdown of supplements and what I have found to be of great benefit to building muscle, training optimally and, maintaining a lean physique year round. There are numerous different products, brands and opinions on the market, that in the past I would even get very confused. Everywhere you go, everywhere you look and everyone you talk to seems to give you a different answer/advice, on what they think is best for you. Here is Australia the law is very strict in regards to what is allowed to be sold in stores, so if you stick to the guidelines they will not do you any harm, but the trick is to find out what particular supplements will support your goals.

My outlook on supplements is to keep it simple, and focus on the known quality ingredients. Building your body is much like building a house, where you need a solid foundation of proper nutrition and training to support the construction. With all things in life it is important to do YOUR research so you are able to make an educated and informed decision when you decide to spend your hard earned dollars. This can be done through websites, speaking with people, magazines etc. It makes it so much easier when you step into that supplement store, and you are then more likely to step out with a product you wanted.

Once you have the products you want to integrate into your training organised, then next questions will be when is the best time to take them, how long do I use them for, what is the best way to take them and how much do I take? I am going to give you a quick explanation on how I personally stack them depending on my goals. Firstly, follow the recommendations on the product label or as given to you by an authorised person. Also remember that for many products there is often not a right or wrong way, but a different way. That is why it is important for you to take the time to learn and gather information and experiment to find out what works best for YOU.

Let's start with what I consider to be the most important one...Protein Powder. I always recommend protein shakes, as they are a quick and convenient way to ensure you are getting in the required amount of protein to build your muscles and keep your metabolism high. They generally taste good, are digested quickly around training times (which is important for muscle recovery and growth) and in most cases work out a cost effective way to get protein per serve. Protein will enable you to repair the damage training has done, and thus help rebuild the muscles. For this reason they are of particular benefit pre- and post- training. Depending on my goals, I use both gainer protein's to help bulk up and lower carbohydrate powder's if leani down. Protein was derived from the Greek word proteios meaning 'of prime importance'.

Next on the list is Creatine. Creatine has been a popular choice for many years, and rightly so. In it's phosphocreatine form is used in the muscle cell to store and produce energy thereby by improving the availability of ATP,  which is the fuel used for explosive movements like weight lifting. Creatine has also been shown to promote muscle growth by stimulating protein synthesis. Firstly from the increased work you are able to do as a result of its energy replenishing actions and secondly, as the more creatine that is stored in muscle, the more water is drawn into muscle making it fuller and stronger. With more creatine and water in the in muscle, the volume increases, and the muscle cell is 'volumised' or 'super-hydrated'. A volumised muscle helps to trigger protein synthesis, minimise protein breakdown and increase glycogen synthesis, and if trained properly enhances muscle growth. Creatine may also act as a lactic acid buffer and improve exercise recovery time. When you cannot train anymore, it is either due to you running out of energy or a build up of lactic acid. If Creatine can act as a buffer for lactic acid the result will be a delay in the onset of fatigue. When using creatine monohydrate I take 5g both before and after a workout. I personally don't load with creatine however I do cycle with 4 weeks on and 3-3 weeks off. There are many controversial views in regards to the way creatine should be used, so you will have to try and see what yeilds the best results for you.

In day to day living I think everyone should be using a good liver cleanser/fat metaboliser. For me, health is always my number one priority. This is on my list regardless of whether I am trying to gain weight or reduce body fat, because of important role the liver plays in many of the bodies functions. With a healthy liver your body will work more efficiently. I use a liver cleanser/fat metaboliser year round upon rising and before a workout.  In addition to this I take a vitamin and mineral capsule everyday.

Often I like to use pre-workouts/nitric oxide products to give me a 'kick' before my training session. They provide an increased blood flow to the muscle which results in more nutrients being delivered to the the muscle. Most of these products have different dosing, which means follow what is advised on the label. They often give a range (between 1 and 3 scoops), so start at the lower end and see how you respond. It relates back to things like tolerance to the ingredients, body weight etc. Be sure to cycle off any products containing stimulants  to allow your receptor sites to return to normal. Otherwise you end up having to take more and more to get the same effect.  

Finally, I generally play mix up my amino acids. At times I will use an amino acid blend, or just use certain amino acids. For example, BCAA's, Glutamine, AAKG, Beta Alanine. In most cases deciding what to get will come down to budget, taste and what your past experiences with certain ingredients were.

To sum up...supplements can greatly improve your training goals, but always recognise that they should never take the place of healthy whole-foods. It is essential that you consume a diet rich in a variety of health foods, including fruits, vegetables, wholegrains, lean meats, low fat dairy and unsaturated fats. Supplements are not a 'magic pill' and must be combined with a healthy diet and regular exercise program.

If you require any more information, send me an email and I will be happy to help you find what you are looking for.