Without doubt, the most common product in the supplement world is protein. As there is now so much choice available, the topic is knowing which variant is the right one for you. Of course this depends on numerous of instances consisting of when you will be consuming (morning, post workout), end goals (improved strength, weight loss), and whether any other nutrients are needed through supplementation in your every day diet (more fats, vitamins and minerals).
By taking end goals into account to start with, if you are setting out to achieve extra mass then a weight gainer is probably the best option, due to the fact they more often than not consist of an abundance of protein, carbs, healthy fats, and are packed full with calories. You are therefore getting everything you require to compliment your regular food intake in one convenient supplement. On the other hand, if you are aiming to lose fat, then you will be more suited to a protein supplement that is both low in carbs and fat. This is usually the case for the majority of protein supplements; therefore, foremost they are perfect for their basic objective, which is helping generate, or maintain lean muscle. However, over the past few years more diet protein supplements have joined the market which not only contain generous amounts of protein per serving and low levels of carbs and fat, they also have a high amount of fat burning ingredients such as green tea extract and CLA. You are therefore getting a protein and fat burning supplement at the same time. Alternatively, if you are worried about neglecting certain other nutrients from your diet through either consuming the wrong foods or just not finding enough time (or desire) to prepare, you could consider one of the popular advanced protein supplement or all in one shakes. Advanced protein shakes normally contain a combined blend of protein to meet different needs (quick, slow absorption) as well as several of other ingredients including various amino acids and creatine. All in one supplements are very similar to advanced protein, they normally contain similar nutrients alongside the ideal proportion of protein, carbs and fats per serving.
The important detail to take into account during any length of intense training is to make sure you are consuming sufficient protein into your diet. Whilst participating in any training routine, you need to be trying for 1.5 to 2 grams of protein per kg of body weight. This can be hard work through achieving from whole foods, which is why protein supplements are so popular. Similar to training though, more is not always best. The important detail is timing; get that correct before anything else.
Pre Workout
Drinking a pre-workout supplement can play a pivotal role in your training levels and your end objectives. Try to intake it around thirty minutes to three quarters of an hour prior to your workout to enable the nutrients time to get into your system and be at their most effective. Consume it too early and you are potentially going to miss the benefits, on the other hand consume too late and you might end up exercising on a full stomach and feeling bloated. You should try for a combination of high protein and high carbs to supply you with the energy to blast through you workouts, do not just rely only for protein.
Post Workout
Similar to the pre-workout shake, you want a combination of carbs and protein. Aim for high GI carbs to set of an insulin spike in your body, hence increasing protein synthesis quickening the supply of nutrients to your deprived muscles. Whey protein is considered after your training as it is digested more rapidly into your body and hence begins repair on your muscles a lot quicker.
Pre-Bed
Taking a protein supplement prior to sleeping is extremely important to help your muscle repair and support new muscle growth. The body repairs itself best whilst you are at rest, and when are you resting more efficiently apart from whilst you are asleep. Choose a casein protein supplement and consume it thirty minutes or so prior to going to bed. Casein protein is the opposite of whey because it is absorbed into the body over a prolonged period of time; therefore, it provides an optimum steady flow of nutrients to your muscles whilst they repair during the night time.
There are several before, after and night time supplements on the market, all containing ideal ingredients for the time and purpose they are designed for. All in one supplements are also practical, as they include an abundance of sports nutrition ingredients and are perfect for intaking additional calories.
Of course, you do not have to buy supplements if you do not wish to. You can easily prepare your own by chucking a selection of ingredients into the blender. Plenty of milk and some oats are great for before a workout, as milk contains high levels of protein and amino acids whereas oats are low GI carbohydrates which mean they supply prolonged energy to aid you through your training. Change the oats for a banana after a workout, bananas are high in glucose hence supply instant energy to aid your recovery in time for your next workout. As milk mainly consists of casein protein (as does cottage cheese), it is also a good option for night time. If you are feeling slightly more adventurous, mix in some peanut butter or flaked almonds to get your healthy fats.
Author Resource:
Visit MyTrainingSupplements.co.uk, a UK affordable sports supplement store to read more quality diet and training articles including tips and advice on achieving your training objectives or to browse a huge choice of cheap supplements.
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