Better Body Group’s Danae van den Berg takes a look at supplements and how they can help your training.
With so many choices and products on the market today, it can be difficult to know what is right for you and your goals. Tired of feeling overwhelmed? Let me walk you through it!
Protein powder: The most widely-known product on the market, protein powder is a supplement that aids in the growth and maintenance of your muscle mass while also being a great way to ensure you’re getting your daily recommended dose of protein. Not sure what the daily recommendation is? Experts advise that you need 0.8g of protein per pound of bodyweight every day. In other words, 0.8 x your Lean Body Mass in lbs = your daily maintenance target.
Protein has the added bonus of filling you up so you’re less likely to crave snacks later on in the day. Don’t get me wrong, your main source of protein should ideally come from a balanced and nutrient-rich diet, but if you need the extra help then protein powders are a sure way to hit your target.
Just be aware that you can get protein powders which will set you back 100 calories, whereas most protein bars and snacks may sit more around the 200-300 calorie mark due to the carbohydrates and sugar added.
Lastly, vegetarians rejoice! Protein powder not only comes from animal sources, but also have plant-based options, made from soy, quinoa, hemp and brown rice.
My recommendation: MyProtein’s Whey Protein powder. (The flavours are endless!)
Pre-workout: A helpful little supplement that you take 30-40 minutes before you exercise in the aim that you remain stimulated through your workout. More specifically, pre-workout provides you with carbohydrates and sugar which gives you that extra boost, and it can come in the form of powder, drinks or snacks.
Its positives? It enhances your performance in the gym, pool or track while delaying fatigue.
That said, a well-balanced diet should provide everything you need to get through that HIIT class. To be blunt, a terrible diet cannot be out-trained or supplemented away. Pre-workout is for individuals who are confident in their nutrition and simply need an extra boost.
My recommendation: Rice Krispies Squares Bar, Nocco, or even some Haribos!
Creatine: For the more advanced supplement fanatics, creatine boosts your body’s ability to rapidly produce energy. It already exists in your cells in small amounts, but it can be taken externally to enhance your performance in training. Sounds unfamiliar?
Fear not, creatine is one of the world’s most tested supplements and is available for anyone wanting to increase their training efficacy.
If you want to get scientific, creatine works by increasing your body’s capacity to produce ATP, an organic compound that provides energy and is essentially the body’s energy currency. Simply put, more ATP equals better performance.
My recommendation: Bulk’s Creatine Monohydrate powder.
To conclude, there are so many wonderful products on the market to help with a large variety of goals, and there’s no reason not to make full use of them. Protein for muscle maintenance and growth, pre-workout for that extra blast of energy through consuming carbs, and creatine to kickstart your cells into making more ATP and thus providing more energy.
My personal advice is to experiment and find what works for you. Just make sure to always check the label for ingredients used and be aware of how much caffeine you’re consuming (a common ingredient of pre-workout is caffeine!)
Still not sure? Contact us at Better Body Group Sevenoaks and speak to one of our friendly experts. Stay safe and smash those goals!
