Branched Chain Amino Acids (BCAA)
This has to be one of the best supplements you can take, and always on my shopping list.
Best taken before or during exercise as it keeps a steady supply of protein running to your muscles. BCAA’s are also known as the muscle supplement, as it reduces the amount of muscle loss during exercise as well as rest days.
Conjugated Linoleic Acid is a fatty acid find in Cheese, Beef, Milk and Lamb. Increasing your intake of CLA’s can assist in reduce body fat.
Creatine has been proven to increase physical performance and to be used by anyone looking to gain mass and strength. Creatine comes in a variety of forms:
· Creatine Monohydrate
· Creatine Ethyl Ester
· Creatine Gluconate
· Kre- Alkalyn
Some of the above will require a “loading phase” where as others can be used as and when. For best results, take approx 5g – 10g per day. Best take before then straight after the gym to replenishing your muscles. You should come off Creatine every 6 weeks for a week, before restarting.
Really easy way to increase your Omega 3 to 6 daily. Fish oils are also proven to reduce inflammation as well as burn fat. These also come is a variety including:
· Omega 3
· Omega 3 6 9
· Cod Liver Oil
· Krill Oil
A daily must! Normally a small pill that’s taken once a day. As well as healthy eating, using a multivitamin will fill in the gaps in nutrition that has been missed from whole foods.
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