Hi Folks. Choosing sports supplements need not be a complicated process. First and foremost, for those that know me, I will always advocate a good diet plan in place FIRST, then add supplements in to compliment the diet. The rule of thumb is to eat small, clean, SOLID meals every 3 hours. This is for those that both want to strip fat (as regular meals will speed up metabolism) and for those wanting to gain muscle (supplying the proper muscle building nutrition to aid repair and growth), the only obvious difference will be the macros of these meals. The standard though will be the presence of protein in each and every meal, its the energy foods from fats and carbs that change. The thing that makes choosing the correct supplement a daunting task is the amount of hype surrounding the product. Remember, the sports nutrition industry is driven by the BRAND NAME, which often relates to the products cost. In any diet, and if cash is indeed a limiting factor, then I recommend two supplements that can be used in both types of diet, namely WHEY Protein and BCAAS. Whey is the most common four-lettered word you will see, while trolling through the web of supplements. Whey is a fast acting protein, so is best consumed at breakfast (mixed in porridge) and post-workout with some simple sugars (an insulin spike here, reduces cortisol production and hence speeds up recovery). The fundamental difference with whey products on the market is the amounts of carbs (lactose) and dairy fats. Once filtered off, whey concentrate becomes whey isolate and hence even more faster acting in action, although taste and texture imo are compromised. Those biological fractions that are removed through filtration actually remove many helpful immune boosting components. So I always prefer a concentrate over an isolate, however if lactose intolerant, ISOLATE is your friend. BCAAs are fundamental building blocks to repair and growth and spare muscle tissue through intense cardio sessions. L-Leucine is of particular importance, so always look for a BCAA ratio containing at least 3g of L-Leucine per serving. Off course there are loads of other supplements out there, but if on a budget these are the two I would invest in, but more importantly make sure you have loads of clean foods, in your diet. There is a clean diet plan on my website in the blog section, please feel free to take a look. I wish you all the very best. Rene ;-)
Posted on: Tue, 07 Oct 2014 10:28:17 +0000
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