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WhatSupp? [Part 2]

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By Beau:

This is part two of my supplement post series. If you haven't read the first one yet you can find it here.

BCAA

  • Branch Chain Amino Acids are the support mechanisms for keeping hard lean muscle mass, with out BCAAs your body will start eating away at your hard work spent in the squat rack and leave you looking like a pregnant giraffe.
  • You spend hours and hours on the treadmill, or you have gone for that 10k run and think “EFF YEAH, GO ME! IM DOING SAAAAAA WELL!” Correct , you have burnt through so many calories burning all that fat and carbs that was sitting on your arse, but you don’t realize that now your energy source has turned to your protein, and protein is your muscle. This is where BCAAs play their part, they will help your body stop catabolising muscle in to glycogen as fuel.
  • As a general rule of thumb, I keep most work outs 45 mins or less to help the metabolic window use the right fuels at the right time, otherwise the food you eat depletes as an energy source, unless you are going to have a bite to eat mid session I would recommend having your BCAA as a intra-work out supplement to prevent your body producing cortisol and storing fat on your belly!
  • My two favorite BCAAs are: Scivation – Xtend, or Nubreed – Helix. Both come in a range of amazing flavours!

Creatine

  • Creatine is a natural occurring molecule found in the body which helps with the delivery of energy to the body and the brain. When broken down on a cellular level creatine can aid the production and delivery of energy (ATP) to the muscle to help fight off lactic acid and increase strength.
  • When preforming short bursts of energy such as lifting weights creatine is most effective, especially when you get in to the end of a set and pushing out the last rep!

L-Carnitine

  • This supplement is a natural existing amino acid that helps with the break down of food in to energy, this is great for a lot of people such as vegetarians and mothers breastfeeding who would most likely be deficient in L-Carnitine (mainly because its found in dairy, red meats and avocado).
  • The major benefits of L-Carnitine is the oxidation of food into energy to help stimulate muscle growth and endurance, which makes it the perfect supplement for endomorphs doing cardio and burning through the fat. It also helps with fat by heating up your core temperature.
  • Another great benefit of L-Carnitine is that it helps with so many little processes that help the body function normally. For instance, I have found that it is a great supplement to help manage my fibromyalgia. Other disease and disorders can also get beneficially supplementation from L-Carnitine aswell.
  • It can increase energy and and imrpove resistance to muscle fatigue. As a speculated fighter of muscle disease, liver disease, and kidney disease, L-Carnitine has also been shown to help build muscle and even treat some forms of cardiovascular disease. It is great in dieting, as it reduces feelings of hunger and weakness.

Other Supplements you should check out are: CLA, Test-Boosters, E-Blockers, L-Glutamine, Beta-Alanine, ZMA

Check out the supplements we have available HERE.

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fitnessinfo

WhatSupp? [Part 1]

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By Beau:

So you just read the heading and you’re thinking, “God damn it Beau, not another pun!!” Yes, I know….. and there are more to come so get used to it! This blog post is pretty much a run down of the supplements I use my self and that are essential for balancing out your body and helping it get the energy and boost it needs. Lets start:

Protein

  • Protein is one of the macronutrients in the body that provides us with energy along with carbohydrates and fats.
  • Protein is essential for helping the muscles recover and grow so you can gain lean muscle mass and repair tissue to become stronger. The average recommended dietary allowance for adults is 0.8 grams of protein per kilogram of body weight.
  • Before we get in to the supplementation side of things protein can be found in many food sources such as: lean meats (chicken breast, lean beef, kangaroo), eggs, dairy (cheese, milk, yoghurt), fish, lentils, and spirulina to name a few. These guys are important in a balanced diet, but when it comes to training and a busy lifestyle taking a protein powder can be a reliable and easy way to get your protein fix.
  • There are 2 types of proteins that you need to consume through out a training program: isolates and casein.
  • Isolates are a faster synthesising protein that absorbs better directly after a work out. Isolate whey protein is 90% protein and is separated from its base component, water and is lactose free and low in carbs and fat.
  • Casein is your slower releasing protein which is commonly found in cows milk and makes up 80% of its content. Best used through out the day as a meal replacement and also when you want to make protein treats. Casein is better used for throughout the day and before bed. There are many blends of protein that have both isolate and casein, plus other amino acids for ultimate recovery and best efficiency, For people who are scared of getting fat or to big stay away from the “bulking” proteins. Extra carbs have been added and best used for ectomorphs who need the extra energy.
  • Check out the Evolve range of proteins from our friends at ASN.

Pre Work-Out

  • The market for pre works outs have exploded and with many different natural and synthetic products on the shelves it makes it hard to choose what’s the best for you and what is going to get the job done.
  • Pre work out supplements help you achieve a higher focus, boost of energy and maintain strength and power during a training session. Imagine that these are a cocktail of vitamins, extracts and amino acids. Usually a lot of products will get banned because they are deemed illegal and taken of the shelves, mainly because its legal speed. I don’t recommend taking a pre work out when starting off a training program, healthy nutrition timing (having the right healthy foods at the right time) and a thermo supplement can boost results with out making you feel like you have just stepped in to a nightclub ;).
  • With the high you get from taking a “pre” you can also experience a “crash”, I know some nights after training I have just sat in the corner of a shower because I feel absolutely terrible. Sleep is disrupted, and energy levels can still be pretty high, so take at your own risk.
  • Some Pre Work Outs I have used in the past are: BPM Labs – The One 2., Lecheek Nutrition CRANK! Prototype II, USP Labs USP Labs Jack3d Micro.

Thermogens

  • I love these, they are a staple in my life, most people use coffee to get them up in the morning, I use “thermos”.
  • The effects from thermos are energy boost, focus, appetite suppressing and fat burning. They acts as a diuretic and help with bowel functionality aswell. Fat Burners (or Thermogenic Fat Burners) can increase the body's temperature enabling the body's ability to burn calories as heat; to be used as energy, thereby preventing them from being stored a fat.
  • Effective thermogenic supplements are those that contain key ingredients that create or support a fat burning 'thermogenic' environment by working together & in synergy. Some of these ingredients also aid in reducing appetite & spiking an increase in short-term energy. Such common ingredients are: garcinia cambogia, green tea extract, guarana extract, cayenne.
  • Thermogenic Fat burner supplements are the most commonly used fat loss products in the sports, bodybuilding & fitness arena today & stack well with other fat loss supplements including CLA or L-Carnitine. Fat loss supplements are highly effective and are best cycled for optimal benefit.

So these are the 3 most common types of supplements used in the fitness industry at the moment. I will be doing a part 2 which will include: BCAA, creatine, CLA, and more.

Check out the supplements we have available HERE.

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