Creatine
What is it?
Creatine is produced from amino acids in the body. It increases your muscles phosphocreatine stores and aids in the production of adenosine triphosphate. During exercise this molecule is broken down and used for energy.
What are the benefits?
Taking
creatine supplements will allow you to produce more energy to fuel your muscles during an intensive workout. Studies have shown that taking creatine supplements can improve your exercise performance, helping you perform better and promote faster muscle gain.
When to take it?
For best results, take creatine as part of your
pre-workout supplement routine about 30 minutes before your workout. For maximum results, take it straight after your workout as well!
Which ones to get?
Some of the most popular creatine supplements are
Optimum Nutrition Creatine Powder and
Dymatize Creatine Micronized.
Beta-alanine
What is it?
Beta-alanine is a non-essential amino acid. Along with histidine it produces carnosine, which reduces lactic acid build up in your muscles during training.
What are the benefits?
Beta-alanine helps increase your stamina and endurance, reducing fatigue and boosting performance during high intensity workouts. Beta-alanine works best for shorter, high intensity training.
When to take it?
Taking beta-alanine before you work out is best as it tops up your carnosine levels before a high intensity workout.
Which ones to get?
Great beta-alanine choices are
Cellucor C4 Original,
Body Ripped - Beta Alanine and
Ronnie Coleman - Beta Alanine.
Protein
What is it?
Protein is a macronutrient made up of amino-acids.
Protein supplements come from animal or plant protein, including eggs, dairy, peas and rice. There are heaps of different protein supplements available but the most common are whey, casein and soy protein.
What are the benefits?
Your body needs protein for muscle growth and for maintaining muscle tissue. To increase your muscle growth you need to take on more protein than your body breaks down. Protein supplements have been shown to promote muscle growth, lower blood pressure, reduce inflammation, reduce hunger and help you to lose weight, making them a great choice when working out regularly.
When to take it?
It’s best to take protein supplements straight after your workout to maximise its benefits to help repair and regrow your muscles.
Which ones to get?
Optimum Nutrition - Gold Standard 100% Whey,
Optimum Nutrition Pro Grainer Pro Series, and
Dymatize - ISO 100 are all great choices.
Branched-Chain Amino Acid (BCAA)
What is it?
Branched-Chain Amino Acids (BCAAs) are a group of three essential amino acids – leucine, isoleucine and valine. BCAAs are essential amino acids because your body doesn’t make them, meaning you need to get them from your diet.
What are the benefits?
BCAAs are really important for muscle growth. Taking BCAA supplements has been shown to increase muscle growth, particularly for people who are not getting enough high quality protein in their regular diet. Experts recommend taking BCAAs to reduce fatigue during training, reduce muscle soreness and help with weight loss.
When to take it?
It’s best to take BCAAs as part of your pre-workout supplement routine to boost your workout performance and help with muscle recovery.
Which ones to get?
Popular BCAAs include
Scivation - XTEND,
Optimum Nutrition Amino Energy and
Optimum Nutrition - Instantised BCAA 5000.
HMB
What is it?
Beta-hydroxy beta-methylbutyrate, more commonly known as HMB, is a molecule produced when your body is processing the amino acid, leucine and is naturally produced in the body.
What are the benefits?
One of the key benefits of HMB is its role in reducing the breakdown of muscle proteins. HMB supplements have also be shown to help develop lean body mass.
When to take it?
For best results, take HMB supplements 30-60 minutes before a workout to help reduce muscle damage. If you miss taking it before, take it immediately after your workout.
Which ones to get?
Body Ripped - HMB and blend,
Cellucor - M5 Ultimate.
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