Supplements
1. PROTEIN POWDER
This is great as a quick, easy protein source. Typical protein powder is made from cows milk; when the milk is processed, its split into curds and whey. The curds become cheese and the whey becomes protein powder. There are other non dairy types of protein powder too such as pea or rice protein, obviously made from peas or rice. You should be trying to have protein with each meal throughout the day (protein promotes recovery and feeling fuller for longer), and protein powder can make it easier to hit your protein needs. Protein powder is great in smoothies, added to yoghurt or oats, as a protein shake, in cooking etc. Protein powder can be taken anytime throughout the day but studies have shown it to be most effective immediately post exercise when the nutrients can be delivered quickly straight to the muscles to start the recovery process. When buying a protein powder, always look for ones that contain very little (under 5g per serve) of carbs and fats, and roughly 20-25g protein per serve.
2. BCAAs: Branched Chain Amino Acids
Your muscles (and protein) are made up of amino acids. You have 20 different amino acids in your body, with 9 of them considered essential, meaning the cannot be made in the body but have to be obtained through foods such as eggs, meat and dairy (typical protein sources). Adequate protein intake intake helps repair muscles and promote recovery in the body.
BCAAs are a supplement that contain these 9 essentials amino acids. Basically supplementing with BCAAs can help with recovery and muscle fatigue, but are definitely not a necessity in a standard persons daily nutrition. Typically speaking BCAAs should be drunk intra or post workout, but can be drunk throughout the day too. When buying BCAAs, you want to look for ones that are low carb and fat (0-2g per serve) and very little calories over all (4-5 calories per serve from amino acids ie. protein).
3. PRE WORKOUTS
These are a supplement that claims to boost workout performance. They, generally speaking, contain some sort of stimulant such as caffeine and/or other ingredients that are said to increase your heart rate, blood flow, dilate blood vessels or increase oxygen consumption rate etc - all the things that happen during a workout. Most people tend to take them as a “boost” before a workout, although I don’t think they are necessary. In my opinion, you need to be able to use your bodies natural energy to workout and if you take pre workouts before every workout, then you’re not allowing your body to learn to drum up its on own energy. Sure, using a pre workout every now and then when you’ve had a hugely busy day, are exhausted and need something to get you through a workout, but you might as well just have a coffee; cheaper and less added ingredients.