If you’re new to weight training, you may not know much about gym supplements. However, they are essential for muscle recovery. If you’re interested in introducing supplements into your regime, then you need to remember that this isn’t a substitute for hard work. It makes the hard work you put in pay off, healthily and sustainably.
It’s important to take supplements as part of your training because it gives you the necessary nutrients to build muscle. A common misconception of new gym-goers, is that that because they are trying to gain muscle, they need to be on a diet. But in fact, all you need to do is eat the right things – not necessary less – because weight training will really make your body work hard. This is where gym supplements come into play.
There are 5 main gym supplements that you can use, but thousands of different brands with their own varieties. Our handy guide will hopefully help you to know where to get started!
Why is whey protein good for weight training?
Protein is the most popular gym supplement on the market. This is because it is generally not necessarily considered as a ‘supplement’ like its friends’ creatine and BCAA’s, because it is just an extra source of protein, which your muscles need to grow. Your body needs 0.8g of protein for every kilogram of body weight. It may be hard to get that many grams of protein every day through normal meals. This is why whey protein is so perfect, because it is the fastest digesting form of protein out there.
When your body is craving protein after an intense workout, you can down a protein shakes or eat a protein bar to get the rebuilding process started. Whey protein is one of the best sources of protein shown in clinical research to help build muscle and strength when used with your hardcore training and nutrition plan.
However, remember that whey protein isn’t a magical potion that makes your muscles bigger. You’ll see results faster if you train hard and consistently. We recommended you take around 20 grams of whey upon waking, within 30 minutes of your workouts, and then again within 30 minutes after your workouts.
What are BCAA’s used for?
Branched-chain amino acids (BCAAs) include leucine, isoleucine, and valine. Your body doesn’t produce any of these amino acids naturally, they are found in foods containing protein. The highest concentration is found in: chicken, beef, salmon, eggs and whey protein.
Leucine is the most important amino acid for muscle growth for two main reasons. First of all, it turns on muscle-protein synthesis in muscle cells, which increases the potential for muscle growth. The second reason is that leucine spikes levels of insulin. This is an anabolic hormone released from the pancreas that helps glucose, amino acids, and creatine reach muscle cells through blood.
How to take BCAA’s
You can buy BCAA in powder and drink it separately 2-4 times a day or add a scoop to your protein shakes.
How effective is pre-workout?
Pre-workouts can differ in what ingredients they contain, but the principle is to give your muscles a big boost of energy during your workout and to achieve more before becoming fatigued. Popular ingredients include arginine, beta alanine, caffeine, creatine nitrate and L-tyrosine. These ingredients are going to increase blood flow, increase your heart rate, increase focus and leave you with a little tingle in your body, which is the caffeine.
When should you take pre-workout?
Many of the ingredients in pre-workout supplements are intended to give you the perception that your workout is supercharged.
If you’re taking pre-workout, take it 30 minutes before your workout. Do not take it if you’re not about to do exercise. Also, when it says 30 minutes, it means 30 minutes. A big mistake would be taking it too early while you’re at work, especially if you are sitting at a desk, because you will not want to be sitting down with such a big burst of energy inside of you.
Ever heard of ZMA?
ZMA is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. Zinc supports your immune system and muscles. Magnesium plays a role in metabolism and muscle health and helps manage sleep. B6 may boost energy.
ZMA is commonly used to maintain muscle strength and stamina and improve muscle recovery by improving your sleep. This gym supplement is more of a perk than a necessity and it causes no negative side effects or damage to the body, as long as it’s taken appropriately.
Weight training and nutrition advice in Bermondsey
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