Pre Workout
1. Beta Alanine
Beta Alanine is used for improving athletic performance, exercise capacity and building lean muscle mass. It has been shown to improve physical performance in high intensity training and strength training.
High dosage can cause tingling or a slight itchiness.
We recommend you take anything from 2-6 caps 30 minutes pre workout.
2. Caffeine
Pre workout, caffeine is your friend. Caffeine improves focus, training drive and is great for fat burning. Take your coffee black, and depending on your goals, you can add small tea spoon of coconut oil to create a “bullet proof” coffee. (Your body will use the fats from the coconut oil as fuel). Caffeine helps our brains produce the neurotransmitter dopamine which is great for increased drive and focus.
Avoid having coffee after a workout as it will raise your cortisol levels, when ideally we want them high for a workout, and low as soon as possible after.
We recommend either a double espresso or black Americano 30 minutes pre wortkout.
3. Creatine Monohydrate
Creatine monohydrate is one of the most widely used and safe supplements on the market. It is very good for increasing energy levels and many studies have shown that using CM increases muscle size and strength.
We recommend starting out at 5g and building up to 20g per day.
Workout
4. Branch Chain Amino Acids (BCAA’s)
Branch chain amino acids are great for increasing energy levels, increasing muscular endurance, offsetting muscular fatigue, they stimulate protein synthesis (ideal for building muscle and getting lean).
We recommend taking 10-15g in powder form (mixing it with your workout drink) during your workout. BCAA’s can also be taken pre and post exercises too, and we encourage some clients to do this if muscle building is their priority.
Post Workout
5. Whey Protein, L-Glutamine, Glycine Combo
Although this actually 3 supplements, when used in combination post workout, are one of the best choices for anyone regardless of their goals.
Whey protein is the fastest absorbing protein available and our bodies soak the nutrients up very quickly especially post workout. Whey protein helps us re stabilise our blood sugar levels and lower cortisol after a tough workout.
L-Glutamine is an abundant non-essential (our body makes lots of it) amino acid, and is great for stabilising blood sugar levels, aiding recovery, boosting the immune system and improving gastro intestinal health.
Glycine and L-Glutamine used together help produce glutathione which our body uses to detoxify everything from heavy metals, BPA and bacterial pathogens. Glycine also lowers cortisol and is a good anti-inflammatory.
We recommend you take 30-50g whey protein, 20-40g L-Glutamine and 5g of Glycine post workout.