These are a list of supplements I take & why - this is personal to me & just for information, not to be taken as to what you SHOULD or NEED to do. It varies from person to person & will not supplement a good, nutritious diet!
Whey Protein Powder - I personally use Bulk Powders Pure Whey Protein (they have a pretty large range of flavours for competitive prices) due to value & also due to the macro breakdown - 122 calories, 24g protein, 2g fat & 1.5g carbs per 30g scoop. I use roughly 1.25 scoop post workout to yield roughly 30g of protein per serving - protein is the building block of muscle building & helps to repair the muscle torn whilst training & therefore help the muscle grow. I also use another 1.25 scoop during the day as a meal/snack.
BCAAs - I'm currently using a combination of Muscle Pharm BCAAs & MyProtein BCAAs just as they need to be used! They are powdered BCAAs which I mix into my pre & post workout shakes, although the Muscle Pharm ones are SUPER strong in flavour so I wouldn't suggest mixing with a flavoured post workout shake. BCAAs or Branch Chain Amino Acids is a combination of the three main amino acids - Leucine, Isoleucine & Valine - they are used to aid recovery & reduce muscle soreness. A lot of people also use them intra workout as opposed to just pre & post.
Vitargo - I use Vitargo post workout - in my protein shake - to rapidly refuel glycogen stores that have been depleted during training. Now Vitargo from Bulk Powders again, so a glucose/carb supplement can also come under different names!
Creatine - Again, my Creatine is from Bulk Powders & I use it pre & post workout within my shakes. Creatine increases ATP production, which is supposed to aid in increased power, strength & endurance. Although you should take into consideration how much Creatine is in your pre-workout if using one & also Creatine is generally cycled with two weeks on/two weeks off due to stress it can put on your liver.
Pre-Workout - Now the use of Pre-Workout is a completely personal choice, some people believe that the effects are purely in the mind with a placebo type effect, some people think that pre-workouts have a genuine effect on their performance & training. I personally do not care which one of these it is - as long as I have a damn good session! I'm currently using Mutant Mayhem, though my go to pre-workout was Gaspari Nutrition Super Pump Max - you can build a tolerance to some formulas if used for a long periods of time. Pre-workouts generally contain a stimulant, normally caffeine, which gives you the energy boost - along with products like guarana. Vasodilators, such as L-Carnitine or Arginine, are used to increase the blood flow to the muscles & therefore the pump. They can also contain Beta-Alanine which is used for similar effects of Creatine & can create that tingly feeling some people get using a pre-workout. Other ingredients can include Citrulline (used to fight muscle fatigue), Creatine & BCAAs. Pre-workouts tend to have a relatively high stimulant level so if not used before test your tolerance with a smaller than recommended dose. I generally like to use pre-workout the majority of the time I train - the most noticeable thing in my experience is increased energy & an increased pump due to the increased blood flow.
Glucosamine - Glucosamine Sulphate is generally used to aid joint pain & therefore have a positive impact on training through pain reduction & joint issues.
I am not a nutritionist & again these are just products are use, so my word is not gospel & if there is any information you feel is incorrect feel free to say! But I hope this helps anyone who is interested in the basics of supplements!
