Supplement Smartly

Supplement plans have most definitely evolved from the traditional post-workout whey protein shake. And with all the different products out there, it can be confusing about what to take and when.

Here’s how to structure a smart supplement plan that will ensure the best results!

Prime yourself for performance with the pre-workout 

Pre-workouts are commonly associated with a strong energy burst, either from caffeine or other stimulants, to give you that little bit extra throughout your workout. They also contain quite a few beneficial ingredients such as carbohydrates, amino acids, or partially-digested protein. Taking a pre-workout can provide a steady supply of amino acids in your blood before you even start exercising, which could help preserve muscle and kickstart the muscle-building process sooner, before you workout is even finished.

Ideal pre-workout products are those that contain any combination of the following ingredients:

• Caffeine or other stimulants 
• L-glutamine
• L-carnitine 
• NO boosters
• Branched Chain Amino Acids (BCAA) and/or Essential Amino Acids (EAA).                                                                                                               

Fuel your workout with an intra-workout 

Research has shown that sipping on a flavourful intra-workout drink during your training session could further enhance recovery and boost your gains! Intra workouts aim to fuel your working muscles so that you can sustain your intensity by restocking glycogen stores. When you use both a pre-workout and an intra-workout, it’s vital that you check the labels and make sure you’re not double dosing on stimulants and NO boosters. 

An ideal intra-workout product contains a combination of the following ingredients:

• BCAAs and/or EAAs
• HMB
• Beta-alanine
• Electrolytes 
• L-glutamine
• Caffeine or other stimulants 
• Vitargo, waxy maize, or other high molecular weight carbs  (HMC) 
• Creatine 
• L-Carnitine 
• Taurine 
• Citrulline malate 

Boost your recovery with the post-workout shake

The good old post-workout whey protein shake remains a mainstay in every comprehensive plan. Whey remains the ideal choice because it is rapidly digested to provide tired, damaged muscles with the nutrients needed to help them rebuild and get stronger. 

Ideal post-workout products:

• Whey protein powders
• Plant protein powders
• Protein blends 
• Protein-carb blends 
• Creatine 

Author: Logan Leigh Rix

Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.