At Absolute Body Solutions our view on supplements is somewhat mixed. They can definitely help with results, but we often see them used incorrectly. So here is ABS take on some basics.
Who should use them
Before you consider adding supplements to your programme, your diet and training should be consistent and at a good level.
We also recommend certain supplements to clients for specific goals including improving sleep, help with menopausal symptoms including hot flushes and leaning up legs.
Who shouldn’t take them
If you are struggling to stick your nutrition plan or finding it difficult to get your workouts in, it could be too early into your programme for supplements. Your focus should be on sorting these out first. The key point to remember is that they are a supplement to add to your plan, not a replacement or an easy fix.
Where people go wrong
At ABS we aren’t a fan of the shake meal replacement movement. When calories are dropped too low using shakes as meal replacements, it is unsustainable long term resulting in a rapid rebound.
We also advise against the use of extreme fat burners, generally used as an easy way out hard work and cause high amounts of stress to your adrenal glands.
What you should take
Post workout: Whey protein
We recommend this to all personal training clients during their six-week transformation. It assists in recovery and helps to decreases muscle soreness. Our favourite product is PHD Diet Whey chocolate orange flavour and we recommend 2 scoops/50g post workout.
Muscle gain: BCAA
BCAA helps prevent the breakdown of muscle tissue and increases post-workout muscle recovery, decreasing muscle soreness. They can increase testosterone and improve energy and strength during workouts, making it a great supplement for muscle building.
Dose: 10g from capsules or a drink taken during your workout
Fat loss: Spirulina powder
From our experience trailing this supplement over years, it has very positive effects on fat loss results for something so simple. But be warned, it doesn’t taste the best! So get ready to take on your own bush tucker trial
Dose: 5g/1 teaspoon mixed with 200ml water of a morning before breakfast.
Sleep: Magnesium
Magnesium can often improve sleep straight away. If you have a large deficiency, the magnesium might actually give you energy initially. This will go after a few days and then help with relaxation and sleep. If this is the case, take the magnesium of a morning for 2 days then follow the normal dose.
Dose: 2 caps before bed.
If you are interested in finding out more about our personal training, nutrition and supplementation programmes email [email protected]
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