OliviaThere are hundreds of supplements out there for you to choose from, each with a long list of purported benefits.
Your Needs
Because of this it can be hard to pick which supplements suit your needs, and which ones don’t. Because everyone is unique and because there are so many different goals that you can have it is almost impossible to pick a definitive list of the best supplements for you.
That being said we have picked five supplements that can be beneficial for almost anyone regardless of what their goals are.
To keep things interesting we will display these ingredients in the order that you could take them in if you were training today.
WAKE UP
Supplement: Glutamine
When to take:
First thing in the morning or last thing at night. Some people take it around 30 minutes post-workout. In this scenario we’re taking it in the morning
What does it do?
The main benefit of Glutamine is that it can help with recovery, and increase endurance performance. There are some reports that Glutamine can help to build muscle, but this only seems to be the case in people who have lost muscle due to illness or injury.
What dosage to take?
5g per day, but as we’re taking some as a post-workout in this example we’ll use 2.5g
PRE-WORKOUT
Supplement: Creatine Monohydrate
When to take:
You can take Creatine pre or post workout, but in this scenario we are taking it pre because our post workout also contains creatine.
Using a pre-workout that contains creatine monohydrate will allow you to get the best of both worlds.
What does it do?
What dosage to take?
3-5g per day, but as we’re taking some as a post-workout in this example we’ll use 2-3g
WORK OUT
Supplement: BCAA (Branch Chain Amino Acids)
When to take:
BCAAs are usually taken during a workout, particularly if the performer hasn’t had time to eat properly beforehand.
Consuming the right BCAA during your workout can lead to greater pumps, longer endurance, and better results.
What does it do?
The BCAAs provide the protein required to begin muscle protein synthesis, which leads to the repair and improved size/strength of the muscle fibres. They can also help to reduce fatigue.
What dosage to take? 5g doses up to 4 times per day
POST-WORKOUT
Supplement: Recovery Drink
(containing Glutamine, Leucine, Creatine, Betaine, Beta-Alanine, Carnitine)
When to take:
After you’ve finished a workout, ideally within 2 hours
What does it do?
A post-workout recovery drink containing these ingredients are specifically designed to help repair your muscle fibres and rebuild them.
This will allow you to recover from your workout and reap the rewards of exercise.
What dosage to take?
Just take one serving
PRE-BED
Supplement: Protein Powder
When to take:
You can take a protein powder at any time of the day, but in this example we are taking one just before bed as this will help you recover from exercise while sleeping.
It can also help to improve sleep quality and duration.
What does it do?
Fuels protein synthesis, increases metabolism, and therefore helps you to lose weight, recover from exercise, and repair muscle.
If you take protein powder while in a calorie surplus (consuming more calories than you burn) then you will also build muscle.
What dosage to take?
1-2 scoops depending on your calorie and protein targets
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