Here are the different categories for easy navigation of the recommendations:
Caffeine is a useful pre-workout supplement that can increase muscle endurance and strength.
It’s probably the simplest, cheapest way to get more out of your training.
Most people assume using a protein post-workout is sufficient. However, adding in a carbohydrate is equally important because it replenishes depleted glycogen stores after intense resistance training sessions to fast track muscle repair and growth.
The insulin spike dexanhydrous or dextrorotary glucose gives you is only for a short amount of time and with a rapid assimilation protein the insulin spike will help you utilize all the amino acids from the protein. This is what will help jump start the recovery process.
Protein is the nutrient most responsible for muscle growth and repair. It is broken down into amino acids during digestion, and these are the “building blocks” of all tissues in the body. Unless you are in the lucky position of being able to have whole food meals ready 4–6 times per day, you’re going to need to use protein supplements.
Whey protein isolate has an amino acid profile that has more essential amino acids creating a more of an anabolic effect. Meaning more lean muscle!
A good pre-sleep protein because it takes longer to digest than it's whey protein counterpart, providing your muscles with a steady stream of amino acids throughout the night.
Muscle Growth & Recovery
Assuming you’re training properly, most of your strength and muscle gains and your body’s ability to recover properly are going to hinge on your diet and sleep habits.
Building muscle requires that you eat enough protein, and enough calories every day. It also requires that you get enough sleep every night.
The reality is the vast majority of “muscle building” supplements out there are completely bogus. They will not help you get bigger or stronger.
There are, however, a few supplements that have been scientifically proven to help you build muscle, get stronger, and recover faster.
Creatine monohydrate will help draw water and nutrients into the muscle cell, which will increase the uptake of nutrients, expel waste product and volumize the muscle cell. In many cases, supplementation of creatine can Help build muscle and improve strength, improve anaerobic endurance, and reduce muscle damage and soreness from exercise.
While general supplementation with BCAAs is unnecessary when you’re eating properly, they do have a good use: pre-workout supplementation when you’re training in a fasted state. BCAA’s are made up from the 3 main amino acids; leucine, isoleucine, and valine. They make up about 35% of your muscle mass and must be present in the body for muscle growth and repair to occur.
In this section, we’ll discuss a few supplements that are not only great for staying healthy, but help keep your body primed for optimum performance levels as well as efficient muscle growth and fat loss.
A balanced healthy diet is a great start... and you are steps ahead of many people already. Even with a very well balanced diet, the variety of foods you would have to eat to obtain even the RDA for vitamins and minerals is a pretty diverse amount and not to mention the longer food sits on the shelf it loses nutrient value.
Fish are a natural source of Omega-3 Essential Fatty Acids (EFAs). Omega-3 is an important nutrient for maintaining a healthy brain and nervous system. The reason fish is so beneficial to the human diet is the fact that it is so high in Omega-3‚ in particular EPAs and DHAs. EPAs and DHAs are essential fats that your body cannot make on it own, so it must get them from a food source.
Glutamine is the most abundant amino acid in the body, and is heavily depleted by intense, prolonged exercise. So with this you might think that is good to supplement with glutamine, right? Yes and no...Currently, there are no studies to indicate that supplementation with glutamine improves protein synthesis in healthy, well–fed adults. However, glutamine does provide some anti–stress and anti–fatigue benefits if you are exercising regularly, intensely, and for prolonged periods.
Shakeology is a whole food, high protein and high fiber meal replacement shake. It is loaded with vitamins, minerals, pre and pro-biotics, adaptogen herbs, and so much more. It aids in digestion and has helped me curb my sweet tooth. It is certified Low Glycemic and tastes great! Click the title above for more information on Shakeology.