We all heard about those supplements but there still is a bit of a misunderstanding on how to best use them and what do they actually do.
One of our members (Michael Press) came up with a brilliant idea on composing an easy and no bs guide to supplementation. So here we go!
In this part we will focus on the very basic performance and recovery supplements.
It's a form of nootropic, performance enhancer and is probably the most researched supplement on the market. The best part is: it works! It goes really well with caffeine, ALA and a branch chain amino acid Leucine.
Using Creatine will cause a bit of water retention in your muscles that effect over a prolonged period of time will lead to enhanced muscle growth. Supplementing with creatine also has a realy nice effect of boosting your strength in the 1-3 rep range which will help with strength work.
The current research suggest a loading period of 5-7 days on 15-20 grams per day. After the loading stage a dose of 2-5grams should be sufficient. Best taken preworkout or in the morning (recovery days).
It's a protein supplement and quite literally a food product it can help with recovery due to having a high BCAA content. Whether or not you should take it completely depends on you daily diet. With a protein intake of 1-1.5 per lb of body weight I can see how certain people will struggle with reaching their daily needs. Enter the protein shake! I would also advise on having one within an hour after the workout. Because whey protein is so bioavailable (digests very fast and almost all of it reaches our system) it's a great way of kicking your body into recovery mode providing you also have some carbohydrates. It will help with reducing body fat and muscle growth!
Branched Chain Amino Acids, composed of leucine, isoleucine and valine the effects of Bcaa's are realy cool. They can be used as part of a preworkout stack of supplements which could potentially increase your performance. Could also be used during your workout helping with recovery or post for the same effects. Because BCAA's are basically building blocks of protein they will work great as a recovery and muscle growth supplement. The take away is that BCAA supplementation will help with recovery and the feeling of fatigue.