SUPPLEMENTS

Supplements can be a useful addition to a diet to do exactly what their name suggests - supplement!

Supplements should not form the core of your nutrition, just simply fill in any leftover gaps.

Here are the supplements I take, and feel a noticeable difference with.

Certainly! Here are the benefits associated with each of the mentioned supplements:

1. Protein Powder

- Muscle growth and repair: Protein is essential for muscle repair and growth, making it popular among athletes and individuals engaging in resistance training.

- Convenient source of protein: Protein powders offer a quick and convenient way to increase protein intake, especially for those with busy lifestyles.

I have two scoops of Vegan Protein powder from Bulk first thing in the morning. I used to have Whey, but I am mildly lactose intolerant, so the vegan protein powders digest better for me.

2. Creatine

- Improved performance: Creatine supplementation has been shown to enhance high-intensity exercise performance, such as weightlifting and sprinting, by increasing the availability of ATP, the primary energy currency of cells.

- Increased muscle mass: Creatine can promote gains in muscle mass and strength, particularly when combined with resistance training.

- Enhanced recovery: Some studies suggest that creatine supplementation may aid in post-exercise recovery by reducing muscle damage and inflammation.

I have a scoop in with my protein shake.

3. Caffeine

- Enhanced alertness and focus: Caffeine is a central nervous system stimulant that can improve mental alertness, concentration, and cognitive function.

- Increased energy and endurance: Caffeine can boost energy levels and delay fatigue, making it popular among athletes for improving endurance performance.

I have this in the form of coffee, or in tablet form if I don’t want to spend £3.70 in Deptford!

4. Fish Oils

- Heart health: Omega-3 fatty acids found in fish oil, such as EPA and DHA, are associated with various cardiovascular benefits, including reducing triglyceride levels, improving blood vessel function, and lowering blood pressure.

- Brain function: Omega-3 fatty acids are crucial for brain health and cognitive function, potentially reducing the risk of age-related cognitive decline and supporting overall mental well-being.

- Anti-inflammatory effects: Fish oil supplements have anti-inflammatory properties and may help alleviate symptoms of inflammatory conditions such as arthritis.

Again, from Bulk.com

5. ZMA (Zinc, Magnesium, and Vitamin B6):

- Improved sleep quality: ZMA supplementation is often promoted for its potential to enhance sleep quality and promote deeper, more restful sleep, attributed to the roles of magnesium and zinc in regulating neurotransmitters involved in sleep.

- Muscle recovery: Magnesium and zinc are involved in various physiological processes related to muscle function and recovery, potentially aiding in post-exercise muscle repair and recovery.

- Hormonal balance: Zinc and magnesium are essential minerals involved in the regulation of hormone levels, including testosterone, which may influence muscle growth and recovery in athletes.

Again, Bulk.com - 3 tablets before bed. I have some vivid dreams and wake up feeling like the hours sleep I got, were more restful.