If you read my blog posts you will know that one of my biggest passion’s is fitness! I love going to the gym and keeping fit, usually I go about 3-5 times a week. As well as going to the gym I enjoy cooking healthy food as you may of seen from some of my recent Lean in 15 posts where I am sharing one meal a week for the Body Coach’s book “Lean in 15”.
Anyway, I have been going to the gym for about a year and a half now and for ages I wasn’t seeing any changes but it wasn’t until a few months later I realised why. Firstly I wasn’t eating the right foods and my workouts weren’t long at all, on a good day I would be in there for about half an hour switching between the different pieces of equipment and not focusing on one part of my body.
After about 6 months I started to take things more seriously and I was now starting to read articles online about what you should be eating to gain muscle and weight. When I think back to the foods I used to eat when I started going to the gym makes me wonder what a waste of time it was! I started to eat more high protein foods such as chicken and fish and less of the rubbish such as fast food and chocolate which I didn’t think I used to eat a lot of but when I think back, I did!
When I was reading articles online I realised that as well as eating the right food and training properly, most people also consume different supplements such as Whey Protein which I had never had before, but now I have two protein shakes a day and recently I have started to take BCAA powder and creatine. When I buy protein powder I find that there are so many other supplements you can buy and if I’m completely honest I don’t have a clue what the majority of them are or what they do.
Recently I was reading an article about different supplements you can take to help gain muscle and weight and it was really informative and narrowed down some of the best supplements to take, so I thought I would share in my opinion the top 3.
Whey Protein – The most obvious and well know. It is recommended to take Whey Protein before or after your workout as it helps aid the muscle growth. As well as helping with muscle gain Whey Protein also plays a part in the post workout recovery.
I have 2 protein shakes a day, one in the morning and one after I have been to the gym.
BCAA – Similar to Why Protein, BCAA’s help aid the recovery after a workout as they send nutrients to muscle tissue. BCAA’s are also recommended to be taken before a workout as they can provide your body with energy, meaning a better, more intense workout.
I use BCAA powder before a workout and after. I buy the lemon & lime flavour from MyProtein and it’s really good!
Creatine – Similar to BCAA’s, Creatine provides you with a boost of energy ready for your workout and helps with the recovery process after a workout. I used to think that Creatine only help boost your energy levels but it also helps you gain lean body mass.
I usually add Creatine powder to water twice a day. You don’t need to add a lot, most packs come with a 5 gram scoop so it’s really easy to consume.
These are the supplements that I have most effective but as I mentioned before there are so many to pick from so I would like to know if anyone else recommends anything I haven’t mentioned, so if you have any advice please do let me know!