I`ll start this article by mentioning that neither am I a sponsored athlete for any supplement company nor do I own a supplement store. So please be assured that the things you are about to read are based purely on scientific evidence without any bias or tendency to push certain supplements. Note: supplements DO NOT turn you into a super human. Whey protein is one of the two proteins found in milk, the other being casein protein. When a coagulant (usually renin), is added to milk, the curd (casein) and whey separate. Whey protein is the water-soluble part of milk. In layman terms, whey protein is simply “protein” extracted from milk. Since milk contains carbohydrates, fats and proteins in different amounts, depending upon the type you choose, with carbohydrates generally higher than the protein content. Pro-Tip: Whether you want to mix whey protein with milk or with water is completely a personal choice. But, as long as you are meeting your protein intake from high quality protein sources (milk, chicken, eggs, cheese, fish etc), it doesn't matter if you ingest whey or not.
Branched Chain Amino Acids (BCAAs) refers to three amino acids: Leucine, Isoleucine, and Valine. However, you need to know these 3 amino acids are already present in any high quality protein source that you consume. For example- whey, milk, cheese, eggs, chicken and fish. Pro-Tip:-BCAA`s can be good for people who lack a high quality protein source in their diet or are pure vegetarians. Notice the word ‘CAN' here. Consuming BCAA`s, apart from your regular high quality protein intake, won't make much difference to your muscle size. Creatine is an organic acid that occurs naturally in vertebrates and helps to supply energy to cells in the body, primarily the muscle cells. Human blood is approximately 1% creatine and the highest concentration is found in the muscles (0.5%), the brain(0.14%) and testicles(0.18%). Creatine is also found in some foods — mostly meat, eggs, and fish. It is often used by athletes to increase both power output and lean mass. But the amount of creatine you can get from food sources is very low unless you consume a ton of meat on daily basis.
So it will be helpful if you consume it in the form of a supplement. Pro-Tip:- A must have supplement for vegetarians and even non-vegetarians trying to add muscle or gain strength, given its cheap price. Also, consume a lot of water when supplementing with creatine to avoid stomach cramps. Don't use creatine if you have had a history of stones or kidney malfunction. Glutamine is one of the 20 naturally occurring amino acids in dietary protein. Specifically, it is a conditionally essential amino acid, being elevated to essential during periods of disease and muscle wasting which is typical of physical trauma. Physical trauma here means someone suffering from muscle wasting conditions such as HIV, cancer and excessive burns. Weight training is also a type of trauma for the muscles. It is found in high levels in dietary meats and eggs. It is found in very high levels in both whey protein and casein protein. Pro-Tip- Other benefits such as glutamine being good for the Gut (hence overall health) is being exaggerated by supplement companies, but, as I said earlier you don't need to worry about it if you are already a healthy athlete OR on a tight budget.
Choose carefully, simple blends that contain pure whey protein, pure rice protein, hemp seed protein or pea protein are fantastic for giving your post workout shake a boost. Organic Burst Spirulina is another fantastic choice because it is 60-70% protein, which is four times more absorbable than the protein found beef, in fact IIMSAM states that "Spirulina is the most digestible protein food”. "Avoid protein powders full of scary ingredients. Spirulina is two thirds rapidly digested protein!" Iron is an essential part of our red blood cells, which transport oxygen around the body. This means it helps us produce energy in our muscles. Lots of exercise means you use up your stores more quickly, so active people can get depleted. Eat more meat, fish, dark green leafy vegetables, dried apricots, dates. If you're thinking about supplementing iron, be aware that the commonly used iron tablets are often hard to digest and can cause digestive side effects. Increasing your iron levels with superfoods is a clever way to get more but without the side effects or issues with absorption.
How to do it: For high energy levels, the traditional thinking of athletes has been that carbohydrates are the best providers. Current research now tells us that carbs are indeed the fastest source of energy, but this is really only relevant if you’re running a sprint. If your workout is going to last longer than a short burst, then fat is where it’s at for the highest amount of energy. Here’s how to do it: "Fats give better energy for endurance sports than carbs, try coconut oil before a workout!" As an additional boost before a big workout, try some Organic Burst Maca that morning. Maca root is also known as Peruvian Ginseng, and we’ve heard that the Inca warriors ate maca before going into battle to increase their strength and stamina! And if you prefer to be convinced by modern science, many studies have found that maca strengthens the body and helps maintain stamina and endurance. Add a spoonful to your smoothie, porridge or add to a pre-workout shake for a super start to the day.
Organic Burst Acai Berry contains high levels of polyphenols which give it a phenomenal ORAC score of 70,000 (3x higher than goji and 10x higher than blueberries). In sports nutrition, antioxidants are included to counteract the extra free radicals that are produced in strenuous exercise. Keep a bottle of acai in your gym bag and take 4-8 capsules with your post-workout snack. Or alternatively you can open the capsules and tip out the pure berry powder into your smoothie. Electrolytes are mineral salts, including sodium, calcium, magnesium and potassium that are dissolved in our blood and fluid. They affect muscle function and balance fluid levels. It is important to keep levels balanced when it comes to sport, because salts and fluid are lost when you’re sweating and panting! Ways to do it: You may be thinking ‘this is all great but what’s the best thing to eat before and after working out?’ Not to dodge the question, but everyone is different, and a lot depends on your own goals and the type of workout you’re doing.
Here are some pointers: Pre-cardio – a small green juice or a piece of fruit is all you need, and have this half an hour or an hour before you get going. If your aim is weight loss, and you are used to exercise (i.e. please don’t do this if you think you’ll keel over) then you can run on an empty stomach and force your body to metabolise your energy stores - this gets really fantastic results! Post-cardio – your body is looking to replace it's sugar stores, so this is the one time of the day when you will be able to process sugars much better (hurrah), so it's fine to eat or drink something sweet like fruit, dates, or a shake with a squeeze of rice malt syrup if you fancy! Have your shake or snack within 45 mins of finishing your workout if possible. For the rest of the day, follow some of the tips for replenishing electrolytes above, and a teaspoon of Organic Burst Spirulina powder will give you protein, needed for muscle recovery. Pre-strength workout – power through your strength workout with some easily digestible protein and fats.