There is a whole host of supplements available on the market and when it comes to choosing the right ones for your goals, it can be a challenge. There are three supplements which I take regularly, these are:
- Soy protein isolate
I take these three products to supplement my diet – this does not mean that you have to have these products but they help to ensure that you are consuming the right nutrients and may enhance training. You will see no results unless you have a consistent and nutrient dense diet coupled with a consistent workout regime.
So firstly, protein. There is a large misconception that as soon as you start consuming protein you are going to bulk, or put on weight, or gain too much muscle – TRUST ME if that was the case I would have built the most amazing glutes by now!! Protein powders allow you to increase your protein intake without vastly increasing your intake of other macronutrients, which can help to boost athletic performance, build lean muscle and increase overall health. Soy protein contains all of the essential amino acids and is great alternative for people with lactose intolerances, vegetarians and vegans. There are a whole host of different brands and formulas available which will differ in price, however I always opt for, and encourage my clients to use, a high quality, isolate protein. An isolate has a longer filtration and a higher protein, lower fat and carb content.
Secondly, L-glutamine. L-glutamine is an abundant amino acid in our bodies and studies show that this amino acid can help improve athletic performance, improve recovery, reduce the breakdown of muscle and boost metabolism. L-glutamine will aid protein synthesis which will not only support muscle growth but will also contribute to healthy skin, nails and hair.
Thirdly, BCCA (Branched Chain Amino Acids). Similar to L-glutamine, BCCA will aid protein synthesis and help to maintain lean muscle mass when in a caloric deficit. Studies have shown that BCAA can decrease fatigue and enhance endurance during exercise making them a great for intra-workout. BCCAs can also aid the reduction of muscle soreness which will allow for greater training frequency.
And thats it! I personally do not encourage the excessive consumption of supplements, as not only can you obtain all of your nutrients through a well balanced diet, it is also very expensive!