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Supplements. The good and the bad. Part 2


Most of you probably heard about branched chain amino acids (leucine, isoleucine, valine) and that they supposed to promote muscle growth, reduce fatigue.

If you ask me if you should buy BCAA’s I would say no, but of course you can if you want, it’s your money. I think BCAA’s took around 1/4th of the shelve space when I worked in the supplement shop so there is a lot of money to be made from selling them, and they can get very expensive.

The research shows that it can benefit people who are untrained and are new to training. It may reduce muscle soreness or fatigue during exercise.

Instead of spending your money on BCAA’s I would recommend buying food or whey protein powder.

Eating an egg or drinking a protein shake you will get all the essential amino acids needed for muscle growth. No women eating a higher protein diet and lifting weight won’t get big and look like man, what will happen? They will get strong and they will look and feel great.


Drinking a protein shake is a great way to get some extra protein during the day, especially when you on the run and you are also getting the whole amino acid profile. You will most likely feel like you’ve eaten a proper meal.

There is no such thing as protein powder for women, don’t fall into that trap. It’s just a marketing scam to try to charge more for the same. It’s like trying to sell a piece of steak or fish for women only, it doesn’t make any sense.

You can add protein powder to your porridge, pancake mix, smoothie.



One of my favourite supplements, it’s cheap and it works. It’s one of the most researched supplements on the market, it’s safe, only someone with an existing kidney problem should be careful but it doesn’t mean that it will damage your kidneys.

Creatine is neuroprotective (it’s good for your brain), it can help grow muscle and help you recover after workouts.

95% of creatine is stored in our muscles and 5% in the brain, kidneys and liver. When supplementing with creatine is increases phosphocreatine stores in the muscle which leads to the production of more ATP, the energy molecule in our bodies.

When supplementing us 3-5g per day. You can buy capsules or powder.

If you decide to try creatine buy creatine monohydrate, don’t waste your money on the other forms of creatine.


Magnesium is involved in hundreds of biochemical reactions in our bodies. Around 60% is stored in our bones, the rest in soft tissue, blood. Every little cell needs magnesium to function.

Magnesium helps with:

  • Energy production

  • It helps to produce and repair new DNA and RNA.

  • Muscle movement

  • Nervous system regulation.

  • Helps neurotransmitters to send information in your brain.

Magnesium may improve PMS symptoms, it can prevent migraines, it may help lower CRP inflammatory markers, it may help with exercise performance.

Of course, food is always a better option then supplement sot here are the best source for magnesium.

  • pumpkin seeds

  • dark chocolate

  • black beans

  • almonds

  • cashews

  • mackerel

  • boiled spinach

If you have any medical condition check with your GP before supplementing.

If you are looking for good quality supplements check out They test a lot of supplements and you can see if the supplements are safe and if you get what you are paying for.

All the best


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