The supplement industry is big and vast.
There’s so much to choose from but what is best for you?
Here is a little guide on what the main types of supplements there are and what they do.
Supplements do work, but must used alongside a balanced diet and good training regime.
Whey Protein Concentrate Supplement
This normally contains about 70-80% protein. It also contains some lactose (milk sugar) and fat and also has the best flavour.
Overall it’s the best option as it is the cheapest, retains most of the beneficial nutrients found in whey and is by far the most pleasant to taste.
PhD Nutrition Pharma Whey HT+ - Great all round product, tastes brilliant, full of amino acids which help with protein synthesis. Contains only 98 calories per servings with as little as 1g of sugar. Provides you with 19g of protein per serving.
Optimum Nutrition Gold Standard Whey – One of the best-selling on the market. Great tasting and contains as little as 113 calories. It also provides you with 24g of protein per serving and little as 1.1g of fat. Great for any time of the day.
Whey Protein Isolate Supplements
This is the faster acting protein. As you digest it, it is getting to work and going to wherever you need it to be.
It holds around 90% protein and contains less lactose and fat. However it misses a lot of beneficial nutrients compared to whey protein concentrate.
Also suitable for anyone who is lactose intolerant.
Reflex Nutrition Micro Whey – An effective whey protein shake with virtually no carbohydrates and is low in fat and sugar. Perfect for increasing protein synthesis without taking on any extra calories. Also suitable for anyone who is lactose intolerant.
PhD Nutrition Whey Protein Isolate – Fast absorbing, low fat, great tasting supplement. It provides you with 25g of protein per serving and only 110 calories per serving. It delivers a huge amount of amino acids which help with protein synthesis, muscle building and recovery.
Casein is a slow releasing protein.
This is normally referred to as the bedtime protein due to it helping keep your body drip fed of protein and amino acids as you sleep.
This prevents a catabolic state (muscle wasting) while you’re fasting during your sleep.
Efectiv Nutrition Micellar Casein – A high quality, time release protein perfect for taking before bed. It contains a high protein per serving and a huge range of amino acids. It tastes great and can be used with milk to slow down digestion further.
Optimum Nutrition Gold Standard Casein – Providing you with 24g of protein while you sleep and as little as 3g of carbohydrates with 0g of sugar. It is rich in essential amino acids and tastes amazing. Can also be taken with milk to slow down digestion further.
Weight Gainer Supplements
These are high calorie shakes that help the hard gainers put on weight.
It’s important to make sure your body is taking on more than it can burn to put on weight.
Weight gainers range from lean gainers with around 400 calories to hard gainers which contains around 800-1000 calories.
They contain high amounts of protein and high amounts of carbohydrates.
Optimum Health Ultimate Gainer – This is one for hard gainers. It provides you with an abundance of calories which is perfect for anyone who finds it difficult to put on weight. It combines all types of whey protein to help with a sustained release of protein over time. A great supplement for replacing a meal or when you don’t have time for a meal.
XL Nutrition Xtra Protein & Carbs MRP – This is also a high calorie weight gainer. It contains a little less than most with in terms of calories per serving. It provides you with high quality protein per serving. Perfect for a post workout shake.
Weight Loss Supplements
These are proteins that contain low amounts of calories, carbohydrates and sugars.
They are also products that contain ingredients that help with weight management such as Green Tea, Caffeine, L-Carnitine, CLA and Bitter Orange Peel.
They can be taken as a breakfast shake or throughout the day when you need a meal.
Optimum Health Diet Protein – This is one of our bestselling products. This is truly a great product that has ingredients that work without affecting the taste whatsoever. It contains low calories per serving with virtually no carbohydrates and sugars. It is also a whey protein blend so will help keep you fuller for longer which will prevent binging on bad foods.
Reflex Nutrition Diet Protein – This is also a high quality protein shake which provides you with 36g of protein with only 1.8g of sugar. This means it can be taken without feeling guilty of adding calories to your diet. This also benefits from CLA, L-Carnitine, L-Tartrate and Green Tea Extract which help with burning fat also.
They are known as Branch Chain Amino Acids and are possibly the most important supplement you need.
Amino Acids are the building blocks from protein.
They help with recovery and building muscle through protein synthesis.
There are many types of amino acids like Glutamine and Taurine but the most important three are Leucine, Iso-leucine and Valine.
They are called Essential Amino Acids because our body needs them but can’t create them.
They prevent our body going into a catabolic state (muscle wasting) while keeping it into an anabolic state (muscle building).
Leucine is the one to look out for as this is often in the high dosage due to its most potent effect.
XL Nutrition BCAA – It contains your main three essential amino acids. It also contains L-Glutamine which is found in your muscles and distributed by blood to the organs that need it. Perfect for an intra workout as it will help repair muscles as you’re training. It can also be taken throughout the day to help with keeping amino acids elevated.
PhD Nutrition Intra Amino BCAA – A high quality amino acid powdered that comes in a variety of flavours.
Powdered Creatine Supplements
Creatine is the number one supplement for improving performance in a gym.
Studies show it can increase strength and exercise performance.
It works by helping regenerate your ATP system.
This is your body’s main source of fuel. It can also increase work load, reduce protein breakdown and increase cell hydration.
There are different types of Creatine. The main two are Creatine Monohydrate and Creapure.
Creatine can be loaded but isn’t necessary. Taking 5g per day is enough to keep elevated levels in your muscle.
PhD Nutrition Creatine Monohydrate – This is a great product. PhD are a very well-known brand and creatine some of the best supplements around. It is also great value for money and comes in a 550g tub with a huge 110 servings. Creatine Monohydrate is the most researched type of creatine and is proven to work (Not that others don’t).
Optimum Health Ultimate Creatine Monohydrate – A gret value creatine product by Optimum Health, this is one of our best selling creatines, provide a low cost per serving!
Adapt Nutrition Createc – This is a high quality capsule creatine that is formulated with two different types of creatine for convenience. It is made up of Creatine HCL and Creatine Magnapower which both do different things once digested. They both work in a way that benefits cell hydration, muscle strength and increased power.
CNP Pro Creatine E2 – An advanced creatine supplement that has been designed with our body in mind. It is formed with Creatine Ethyl Ester which is rapidly absorbed into muscles and increases training results. It is very popular among strongmen and bodybuilders.