It’s quite commonplace now that when you attend the gym, a lot of people there take supplements. But what do they use it for? Which supplements do they use? Will I need the same supplements as that person over there? Don’t worry, all will be answered in this article. We will tell you exactly which supplements you will need to work out and recover better from your gym session.
Protein
I think everyone knows that you need a very high-protein diet in order to keep your muscles performing at maximum potential. But, did you know there are different kinds of protein that will affect your body in repairing muscle damage?
WHEY
A lot of the protein found in the bars, drinks and powders you consume is from milk. This happens when milk is processed to make milk or yoghurt, what is left of the milk is called whey. Whey proteins are a fast-digesting protein which is needed to get them to the muscles where they are needed.
There are two types of whey, whey protein concentrate and whey protein isolate. They both have different nutritional values. Whey protein concentrate powders are typically 80% protein, whereas whey protein isolate is around 90%. When comparing the isolate to the concentrate, the isolate tends to have: more protein; fewer carbs; less fat & less lactose. However, whey isolate tends to cost more than whey concentrate, due to the benefits you have just read and for the fact it is processed more to get those results.
See our featured Whey Concentrate here and our Whey Isolate here.
CASEIN
Contrary to whey, casein proteins are slowly absorbed throughout the day and give you a timed-release through your cells. Whey proteins give you a high level of proteins in a short space of time, whereas casein feeds your cells at a lower level over a longer period.
Casein is called ‘anti-catabolic’ and helps reduce muscle breakdown by synthesising protein when your body would be feeding on its own muscles.
See our highlighted Casein Protein here.
PLANT
Not much to say about this one, instead of using protein derived from animal products, they get their protein content from plants – usually peas as they’re the cheaper option.
See our favourite plant-based protein powder here.
Also… There are multiple other protein powders that are derived from other things, such as:
· Egg Protein
· Brown Rice Protein
· Mixed Plant Proteins
MANAGING YOUR PROTEIN INTAKE
Your protein intake should be between 1.1g to 3.1g of protein per kg of your body weight, if you are wanting a positive protein balance it should be in the upper region of this estimate. There is no upper limit on how much protein can be taken in one meal, so there are no disastrous consequences if you take more protein than needed.
Mass Gainers
For most people, weight loss is the goal. However, to some people, they want to put on more weight and gain more lean muscle. If you’re one of these people then Mass Gainers are the perfect supplement for you. Mass Gainers are extremely high in calories and proteins, meaning that you are feeding your muscles the number of calories they need to increase in size and definition, as well as having the correct protein in order to help the muscle recovery.
High-quality Mass Gainers give its user the optimum recovery possible from workouts. Supplying your body with the calories it needs to gain muscle, the calories are derived from proteins, carbs and fats. The proteins within the Mass Gainers are usually casein and whey. The carbs found in Mass Gainers are usually Dextrose, Maltodextrin or Waxy Maize.
Calories in Mass Gainers can range from anything below 650 calories, all the way up to, and over 1250 calories per serving. This means that no matter what, if you are looking to put on more weight – you will have a mass gainer that is right for you.
We have specially selected mass gainers for you, choose between either a protein mass gainer, carbohydrate mass gainer or a vegan mass gainer.
Pre-Workout
As implied with the name, a pre-workout supplement is something you take before you work out. Most people use it to help them build muscle and increase strength. Most pre-workouts contain the amino acid, beta-alanine which is most commonly used for exercise performance.
It usually comes as a powdered substance which you mix with water. They typically contain different combinations of ingredients, which makes them a very easy alternative to taking several different supplements before you hit the gym.
It is designed to give you more energy in the gym and will combat effects such as fatigue and muscle breakdown. Pre-workout has three primary goals that will aid your workout.
Increased Focus Levels
The brain is a muscle that tires like any other muscle in your body. If your brain is fatigued it will wander quite frequently during your workout, meaning that you are not getting the maximum return for the time you are putting in at the gym. Pre-workouts stimulate the brain allowing you to stay in your rhythm and maximise your workout due to increased focus.
Improve Workout Duration
Like your brain, your body’s muscles can fatigue and break down leaving you unable to complete the goals you set at the start of the workout. Pre-workout addresses this issue by giving you more energy in your muscles, furthering the duration of your workout.
Improved Power
As mentioned above, when your muscles fatigue and break down, you are less inclined to continue your workout at that level. As well as the duration, the power of which you are working out will also be affected. High-quality pre-workouts give you an immediate power boost as soon as you have taken it, giving you a bigger boost to lift heavier weights and perform at peak level.
Amino Acids
There are 20 Amino Acids, which are the fundamental building blocks for protein and they have a role in nearly every single chemical process within your body. Not only are they used for protein synthesis and muscle gain, but they also have an influence on the production of enzymes, regulation of hormones and metabolism – as well as many more.
ESSENTIAL AMINO ACIDS (EAA)
Of the 20 Amino Acids in your body, nine of them are considered essential.
· Lysine supports the secretion of growth hormones, which will support muscle repair and recovery.
· Methionine supports the body in processing and eliminating fat and also supporting the improvement of your cardiovascular health and liver functions.
· Phenylalanine gives the body a painkilling and antidepressant effect and is needed for the synthesis of Norepinephrine and Dopamine.
· Threonine, like lysine, is an important component of structuring proteins and connective tissue, whilst also supporting the fat metabolism and immune system.
· Tryptophan is a precursor for the body’s serotonin levels. Serotonin regulates sleep, appetite & mood, it also provides the body with an increased pain tolerance during intense exercise.
· Leucine is needed for the synthesising of proteins, regulating blood sugar levels and producing growth hormones.
· Isoleucine helps the body stop muscle break-down during exercise, which overall leads to the body recovering faster. It also supports the immune system, production of haemoglobin and regulates the body’s energy levels.
· Valine helps the body produce energy and regenerate muscles after exercise.
· Histidine is a precursor to histamine, which will support the body to fight off cell-damaging radicals during exercise. It also helps turn the body’s lactic acid into usable fuel for the body as it is also a precursor to carnosine.
These essential amino acids cannot be produced by the body itself. Instead, the body must source them through their diet. You can typically get them from protein-rich foods such as meat, fish & eggs, or you can supplement them instead. See our favourite Essential Amino Acid supplement here.
BRANCHED CHAIN AMINO ACIDS (BCAA)
Branched-Chain Amino Acids are three, essential amino acids – Leucine, Isoleucine & Valine. The reason why they are called BCAA’s is because of their branched, chemical structure.
People often prefer BCAA supplements to the nine essential amino acids, because of being metabolised in the liver, they are metabolised in the muscles instead. This means that the effects of BCAAs are available quick-energy fixes during exercise by entering the bloodstream quicker. Another reason as to why they are so popular is because they have been linked with increased muscle mass, reduced levels of fatigue and the improvement of the body’s glycogen stores.
Creatine
It’s a compound that is naturally found in your body’s muscle cells, it helps your body produce the energy it needs for lifting weights for HIIT training. The University of Florida conducted an investigation into Creatine and found that around 95% of the body’s creatine is stored in your muscles as something called Phosphocreatine, which rapidly distributes the element around your body as well as the brain to recycle Adenosine Triphosphate (which provides muscle contraction, nerve impulse propagation, and chemical synthesis to the body). Creatine’s compound shares many similarities with amino acids, your body can produce creatine by utilising the amino acid Glycine and Arginine.
Improved signalling within cells: The introduction of Adenosine Thriphostate into your body helps your brain know which muscles need help repairing themselves whilst making room for muscle growth. Flow water through your muscles: Building muscles is everyone’s dream, with hydrated cells, it is more likely you will be able to see more volume in those biceps. Enhanced workout: Supplementing creatine enables you to lift heavier weights or even your usual weight load for longer! Increased levels of anabolic hormones: Levels of hormones such as IGF-1 have been shown to appear after supplementing creatine. Reducing the breakdown of proteins: It has been shown that your body’s source of protein supporting the muscles may not be reduced as rapidly when supplementing Creatine, leading to an increase in muscle mass.
Fat Burners
Fat Burners are a sports nutrition supplement which can help your body’s ability to burn its own fat levels and help boost a person’s weight loss efforts. They also can give you more energy and help you feel more alert by incorporating caffeine into their formula.
Some fat burners work differently to others. Some of them boost your metabolism so your body can burn fat on its own, others create heart inside of a cell in order to burn fat. There are many claims to what fat burners can do, it is always best to undertake your own research when choosing one, however, as you may not be satisfied with the side effects, such as sweating, which certain brands can give you.
Test Boosters
A Testosterone Booster is the term given to supplements that increase testosterone levels in the body. There are different Test Boosters depending on how low your T-Levels are or how high you’d like them to be.
If you just want to give your body a little boost, something like Tribulus would be perfect. If you need another one however, you may want to go to something such as Mutant Test.
The biggest side effect with supplementing your own testosterone is that it can sometimes shut off your own natural production and lower your sperm count. Acne, mood swings and baldness are also not uncommon in males. If you were to supplement your own testosterone, it’s best to see your GP first.
Vegan Supplements
If you are a vegan, for the longest time you may not have been able to lead a gym-focused life due to your vegan lifestyle. This is because many gym supplements always contain something from an animal. However, with the rise of veganism becoming ever-so-popular, all the big brands in the sports nutrition game are finally starting to take note.
Plant-based protein powders have been formulated to have the same taste as regular powders, mass gainers are becoming more readily available to vegans also. Whilst vegan products in the sports nutrition market might be more expensive for now, the price is sure to drop with the need for vegan supplements to cope with future demand.
