How To - Supplement Like A Pro!

OK, so nutritional requirements may vary from person to person depending on your goals, lifestyle and specific sport or fitness targets. Your goals and specific targets dictate both your supplement and nutritional regimen, but there are some bread and butter staples that should never be overlooked if you are training 4-6 times a week, for 60-90mins a day and are striving for the acquisition of lean, striated muscle mass!

The ‘staples’ of the supplement world include:

Protein

This can either be whey and casein, egg, pea, soya, hemp or brown rice derived, the source is up to you, but the key is getting enough of the essential, and in particular, the BCAA’s that researchers agree are key to developing lean mass and favourably altering body composition.

Creatine

Granted, many gym goers can get along fine without ever taking creatine, and those that do take it have 3-4 weeks off it when observing the flush out phase of the creatine cycle! But if muscle bulk and strength is something you’d like to develop, then few supplements surpass creatine.

For more info on what creatine supplement is best for you and how best to take it, check our video on ‘How to maximise your results with creatine’ and see our blog post on ‘Creatine Dosage Guidelines

So you’ve got the basics…

Now for the fine tuning!

Yes, a healthy balanced diet can yield an impressive body and athletic performance as much as supplementing, but achieving this through diet alone is tough, expensive, time consuming, and can be a little uncomfortable too. Hats off to you if you can manage this…

If not, then consider adding these to your protein and creatine regimen:

ZMA

ZMA is a Testosterone Optimiser and combination vitamin and mineral supplement designed to help protein metabolism (use for energy and growth), boost the release of testosterone, support energy metabolism and increase melatonin for better sleep.

Take this approx 30mins before bed

BCAA’s

The BCAA's Leucine, isoleucine and valine account for almost 20% of your total muscle amino acid content, which considering there are approx 20 amino acids used in our body, accounts for quite a large proportion.

Use BCAA’s approx 30-40mins prior to training and/or during the session to limit catabolism (muscle breakdown).

So…you may not be a pro, but at least you can supplement like one!

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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