5 supplements that will boost your training!

Image by Bec Peterson

There are literally hundreds of supplements out there. How do you know what will work for you?

There isn’t really a simple answer for this, unfortunately. It took me a few years to find the supplements that worked best for me and I found the right ones through trial and error.

Within the last year I have gotten myself onto a decent, daily routine of supplementation and it really does boost my training as well as the results I’ve been getting. So, this blog post will talk about the 5 supplements I take on a day to day basis and why I find them useful.

"So, which supplements do I take and why?"

Number 1: Protein

Protein supplements come in a huge range of products, including: protein shakes, protein powders, protein bars, protein gels and protein capsules. When used along with exercise, protein supplements are promoted as enhancing muscle mass, metabolic rate and physical performance. Protein supplements vary in composition, they can contain 100% protein, or be made up of mainly carbohydrate with some protein and fat added.

Pros:

I always recommend that you attempt to achieve your daily protein requirements through whole foods, but sometimes protein supplements can be a much more practical way to meet your increased protein requirements quickly after a workout.
It has been found that some people experience exercise-induced poor appetite after high intensity exercise (1), in these cases protein shakes may be better tolerated than whole food.
Protein supplements are quick and easy to use, and may be useful if time, cooking facilities or cooking skills are limited.
Protein isolate supplements can be useful if you are specifically trying to increase the protein content of meals without raising the fat or calorie content too much.

Cons:

When energy requirements are met, a balanced diet will usually provide enough protein to meet the increase in requirements associated with exercise. If unnecessarily consuming extra protein, via supplementation, you may begin consuming protein excessively.
It has been shown that consuming too much protein over a long time can worsen existing kidney problems and can increase the risk of developing osteoporosis18. Side effects of over the counter protein supplements include: dehydration, constipation, increased bowel movements, nausea, cramps, bloating, reduced appetite, fatigue and interaction with medication (6).
You’re not always 100% aware of what is in your protein powders, an investigation into sports nutrition products which were being sold found that some contained dangerous ingredients including steroids, stimulants and hormones which can result in: kidney failure, seizures or heart problems. For this reason, I prefer Body Science as they batch test their products and are sports science approved, as well as White Wolf as they are certified vegan.
Extra protein consumption may cause unwanted weight gain as some protein supplements also contain carbohydrate and fat, they can have a high calorie content, which can lead to weight gain if exercise levels aren’t high enough.

If opting to use protein supplements, the ‘best’ option is a protein powder that contains both whey and casein because of the high protein digestibility, corrected amino acid score and ability to increase muscle protein (2).

I found that Body Science “Nitrovol Lean Muscle Recovery Protein” worked really well for me! (Until I had to switch for dietary reasons). The formula of BSC Nitrovol is a 40% protein and 60% carbohydrate blend, with 3000mg of Creatine, 6000mg of essential amino acids and 2800mg of branched chain amino acids per serve, plus added glutamine. This powder contains a blend of fast and slow proteins – fast protein to stimulate protein synthesis, and slow proteins to promote an anti-catabolic environment in the hours after exercise (3).

Currently, I use a pea protein isolate because I’m lactose intolerant and both whey and casein protein products contain lactose, which makes me bloated and gives me an irritable stomach.

Pea protein is a complete protein, which means it contains all nine of the essential amino acids that you need to consume to effectively build muscle (4). I am using “White Wolf Vegan Protein Blend”, this protein contains a very unique formula, it consists of superfoods (flaxseed, coconut, poppy seeds, chia seeds, sunflower kernels, pumpkin seeds, buckwheat, psyllium husk, quinoa, amaranth), Medium-Chain-Triglycerides (MCT) and a pre-biotic which can assist in digestion. This means that it is an easily digested, quick releasing formula that is absorbed faster than other proteins (5). I have the Salted Caramel flavour and it is amazing!

I have heard of some pea proteins having a “slightly dirt-like” after taste, but I find white wolf quite pleasant. Pea protein is a little thicker and “gluggier” in consistency to other proteins, especially if you add it to oats, but I found that I got used to it relatively quickly.

If you’re trying to avoid both dairy and gluten, there’s no real downside to giving pea protein a try.

Number 2: Carnitine

What is it?

Carnitine is a derivative of an amino acid, is found in nearly all cells of the body. Carnitine is the generic term for a number of compounds that include L-carnitine, acetyl-L-carnitine, and propionyl-L-carnitine (7). Generally, it is referred to as a “fat burner”, in reality it is more like a “fatty tissue metaboliser”.

Pros:

Carnitine plays a critical role in energy production. It transports long-chain fatty acids into the mitochondria so they can be oxidized (“burned”) to produce energy. It also transports the toxic compounds generated out of the mitochondria to prevent their accumulation. Given these key functions, carnitine is concentrated in tissues like skeletal and cardiac muscle that utilize fatty acids as a dietary fuel.

Cons:

At doses of approximately 3 g/day, carnitine supplements can cause nausea, vomiting, abdominal cramps, diarrhea, and a “fishy” body odour (7).
Rare side effects can include muscle weakness in uremic patients and seizures in those with seizure disorders.

I am currently using “EVOLVE Carnitine RX” in Red Frog Raspberry flavour, it’s delicious and I don’t find that I experience negative side effects from this brand.

Number 3: Alpha Prime

I only started taking this product a few weeks ago but I now honestly swear by it and tell everyone about it!

“ATP Science Alpha Prime” is formulated to improve your androgen to estrogen ratio. Increasing androgen: estrogen enhances fat loss whilst increasing lean muscle mass.

I found that my hormones were all over the place and it was affecting my training, I was getting symptoms of over excessive estrogen. I spoke to Faye at ASN Hamilton and she suggested that I try Alpha Prime and I honestly feel fantastic, I feel ‘lighter’ (if that makes any sense) and a lot less hormonal.

There are quite a few symptoms linked with excessive estrogen and these can affect both men and women. I was experiencing: an exaggerated stress response, craving sugar, aggravated mood swings, broken sleeping pattern, a bloated abdomen and cellulite where I never had cellulite before.

Pros:

Detoxification of estrogen.
Blocks excess estrogen at receptor sites.
Boosts anabolic androgens – Free testosterone, DHEA and progesterone.
Reduces catabolic cortisol levels (caused by stress).
Ingredients are all natural (Maca Root, Hyaluronic Acid, Muira Puama, Tong Kat Ali and Ginseng Blend).

Cons:

Some of the ingredients in Alpha Prime may interact with certain medication, such as medication that is used to lower blood pressure levels. It is suggested consulting a doctor before taking this supplement.
You cannot take Alpha Prime if you suffer from endometriosis or polycystic ovarian syndrome (PCOS), you can however take Alpha Venus.

Alpha Venus and Alpha Prime both contain exactly the same estrogen detoxification ability. They vary in regards to building androgens to offset estrogen.

Alpha Venus is designed to build up the androgen progesterone while clearing away the estrogen excess. The only change is that the Tong Kat Ali has been replaced with Vitex Agnus Castus.

Tong Kat Ali can lower SHBG; thereby liberating the bound testosterone. This makes more “free testosterone” that is not ideal for the insulin resistant metabolic syndromes including PCOS (8).

Number 4: Beta-Alanine

Beta-alanine is a non-essential amino acid. Non-essential amino acids can be made by the body, so they don’t have to be provided by food.

Beta-alanine is used for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly. Some research shows that taking beta-alanine modestly improves some measures of physical performance, especially during high-intensity exercise and strength training (9). Therefore, it is generally a major ingredient in most pre-workouts.

Pros:

Helps delay muscle fatigue by blunting the effects of acid build-up in the muscles. It decreases fatigue and increases the total work output of muscles - that translates into lifting more weights and running or riding a bike farther before you hit a wall of fatigue.
Boosts carnosine levels. Carnosine is a very important buffer, meaning it helps to maintain a normal balance of acidity in muscles. Fatigue during high-intensity exercise such as sprinting and weightlifting is linked to acid (hydrogen ion) build-up in the muscles and blood. Carnosine is made from two amino acids: L-histidine and beta-alanine. The reason beta-alanine is important is that it’s rate-limiting in the synthesis of carnosine levels in muscles. So, why not just supplement with carnosine? Muscle is not able to take up carnosine directly because it’s largely destroyed in the gastrointestinal tract. That’s why researchers have focused on the precursor beta-alanine, which is directly taken up by muscle and then converted to carnosine (9).
Speeds up recovery time

Cons:

There is not enough reliable information about the safety of taking beta-alanine if you are pregnant or breast-feeding so stay on the safe side and avoid use.
When you take more than 750-800mg (9) of beta-alanine at a time, you’ll be at the threshold of noticing a tingling, pricking or numbness sensation on the skin (paresthesia), this is harmless though.

I take “My Protein MyPre 2.0”, it’s a pre-workout with a relatively large dose of Beta-Alanine so I do get a bit tingly but I don’t mind it, it gets me excited for a workout! I use the Blue Raspberry flavour, definitely a bit sour but I love it. Wouldn’t recommend this flavour if you’re not a fan of sour lollies though.

Number 5: Branched Chain Amino Acids (BCAAs)

BCAAs are made up of three essential amino acids (leucine, isoleucine and valine). These amino acids are essential because our bodies can’t synthesize them, so we must ingest them through our diet. BCAA supplementation can be useful when training hard because free form BCAAs (meaning not bound in food) bypass the liver and gut tissue and go directly into our blood stream (10).

The more BCAAs that we have present in our muscle tissue, the more readily they will be used for energy, slowing down the breakdown of muscle tissue and preventing muscle loss.

Pros:

Enhance muscle protein synthesis
Increase fat oxidisation and can support fat loss
May improve strength development during training
Enhance endurance performance
Decrease fatigue
Decrease DOMS (delayed onset muscle soreness)

Cons:

Since BCAAs compete with tryptophan in your brain, it also decreases the amount of serotonin produced in the body. This means you may have a harder time sleeping when taking BCAAs (11).
For your body to metabolize BCAAs, it uses vitamin B. This means that supplementing BCAAs could cause a depletion in Vitamin B levels, however, this can be easily managed with a diet full of leavy greens and Vitamin B supplementation if necessary.

I currently use “My Protein Active Women BCAA”, I definitely feel that it aids in my recovery as I’m not as sore post workout. To be completely honest there is no difference between the other BCAA’s and the Active Women BCAA, other than the packaging and the flavours. I’m a sucker for anything peach flavoured so I opted for the Women’s one so I could get the Peach Iced Tea flavour and I absolute love it! It comes in so many delicious sounding flavours.

These supplements are what I have found work well for me, but we are all different so it is a very subjective area of health and fitness that will be dependent upon what works for you. My advice is to try a few things until you find what is right for you.

- Ash

Peak

Physique Personal Training

5 supplements that will boost your training!