First of all you need to know that no supplement will help you if you don’t follow a good meal plan (it doesn’t need to be perfect) and if you neglect the most important part in recovery and day to day life which is sleep.
There will be a separate bit on sleep soon.
Creatine Monohydrate
(no need to spend more money for other forms)
One of my favourites, its cheap and it works, just like Polish Vodka.
Creatine leads to increased muscle mass, recovery and strength
Creatine is found in muscle cells and helps your muscles to produce energy during your high intensity training or heavy lifting session.
Creatine supplementation is very popular amongst bodybuilders and strength athletes to improve strength and performance.
Factors like meat intake , the amount of muscle mass exercise can have an affect on your body’s creatine stores.
Your body is able to produce creatine from amino acids arginine and glycine.
Most of your body’s creatine is stored in your muscle and some of it, around 5% is in your brain, kidneys, liver.
Supplementing with creatine will increase your stores of phosphocreatine which is a form of stored energy in your cells and it helps your body to produce an energy molecule called ATP. Having more ATP will help you to perform better during exercise or at competition.
In high intensity exercise, the main role is to increase phosphocreatine stores in your muscles and the extra stores can be used to produce more ATP which helps you with heavy lifting or during high intensity exercise.
Ways Creatine can help you perform better:
Helps you to do more total work or volume in a training session
Can help you to repair and grow muscle
Can improve cell hydration which may play a role in muscle growth
May reduce muscle breakdown
May improve brain health and prevent neurological disease by increasing phosphocreatine stores in your brain (can help you to recover faster after a concussion)
One of the cheapest, most researched and safe supplements on the market, and it won’t damage your kindeys unless you have an existing problem with them.
5g every day is sufficient for most.
Beta Alanine
Beta Alanine is a very popular amongst athletes because it can enhance performance and benefit your overall health.
Beta Alanine belongs to the non essential amino acid group which means its not used by the body to synthesize protein.
It produces carnosine which is stored in your skeletal muscles and carnosine delays lactic acid production in your muscles which improves your athletic performance.
Beta Alanine reduces fatigue, increases endurance and boosts performance in high intensity exercises
Beta Alanine increases your time to exhaustion, it helps you to train for longer. It especially benefits short duration exercises lasting one to several minutes, this is were BA is most effective.
In older adults it can help increase muscle endurance.
You can find BA in meat, poultry, fish. Most people can get enough BA from their diets but supplementing BA increases the levels even more.
It’s recommend to supplement wit 2g-5g daily for a few weeks, take it with a meal.
If the dose you take is to much you will experience something called paraesthesia, tingling of the skin, usually face, head, back, hands. Its harmless and goes away after some time. You can prevent that from happening by lowering the dose.
You can combine both creatine and BA supplementation which in turn can benefit your exercise performance, strength and muscle mass.
Whey protein powder
Whey protein has a big range of essential amino acids which are quickly absorbed.
Proteins are used to make muscles, ligaments, tendons, organs, skin, hormones, neurotransmitters, enzymes.
Whey protein is a mixture of proteins isolated from whey the liquid part of milk which is left after cheese production. This then goes through some processing steps to become whey powder which we know and use.
Taking whey powder is a very convenient way to get more protein into some ones diet or for someone who can’t tolerate a meal after a workout.
Some protein are produced by the body, some we need to get from our foods which are called essential amino acid.
The best know use of whey protein is to increase muscle mass and strength. There is no need to have a protein shake right after your workout, total protein intake during the day is. Also keep in mind that if you are covering your protein needs with food there is no need to supplement with whey.
It can be useful for someone who needs protein and doesn’t have time to cook etc.
Whey improves satiety and can help with weight loss. A recommended dose is around 25g -50g per day.
It is recommended to get around 1,8g of protein per kg of body weight. If you want to build muscle and loose fat protein is king.
If you are looking for good quality protein have a look her https://labdoor.com/
These guys are testing different supplement for their safety and ingredients.
If you have any questions of fuelling your training, come and talk to me.
Regards
Sebastian Wierzbiński www.WG-Fit.com