For those that were interested in the sort of supplements I am stacking together and why I’m using them during my ‘Becoming Bolt’ sprint inspired workout plan, here you go…
To be honest, most of these supplements (with the exception of a few) I use all year round. So if you’ve read some of my other blog posts on supplements you’ll notice a few familiar faces.
Before I give you a quick run down of what I’m taking and why, remember, your supplement regime is only as good as your diet.
Before I give you a quick run down of what I’m taking and why, remember, your supplement regime is only as good as your diet.
What?
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When?
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Why?
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Whey protein
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3 x 30 gram servings a day between meals. (1 of those servings post workout)
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Protein is vital for muscle growth, development and recovery. Its also used in the production of hormones, enzymes and immune system components
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Waxy maize starch
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100g serving immediately post workout
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A fast acting carb, ideal post workout to replenish depleted muscle glycogen levels
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Milk protein
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40g serving pre-bed
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Milk protein contains high levels of casein protein (very slow digesting) making it ideal to keep you fuelled over night whilst you sleep
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Omega 3
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2 capsules with a meal, 4 times a day
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Helps with brain function, joint and muscle health. Taking with meals will help control insulin levels
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Vitamin D3
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2500iu with breakfast
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Bone health, muscle power and strength, blood sugar regulation, brain health, reproductive health. The list could go on…
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BCAA
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3000mg serving with various meals 1-2 times a day
(normally I take them with meals that are lacking protein. For example the other day I had a peanut butter sandwich, so the BCAA caps made a great addition to the snack) |
Great for increasing the branch chain amino acid content of a meal. BCAA’s are vital for muscle growth and development
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L-glutamine
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5g post workout (or during the day), 5 g pre bed
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Great for its ability to prevent muscle catabolism, assist with growth and recovery, boost your immune levels and could help increase HGH levels
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5-HTP
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1 serving pre-bed
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Promotes a deeper, restful sleep. In turn this could help with increasing HGH levels, lowering cortisol, and help with recovery
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