During the last few years, a lot of new science has shown that supplementation can help your training. Even though there is still a lot of conflicting studies the fact remains that anyone who trains at the right intensity for hypertrophy (muscle size) will need to use supplements to complete their dietary cycle when they are trying to put on size. The reason for this is purely that we do not have enough time in between managing a job, a lifestyle, a relationship and general living to cook and eat all the nutrients we need for an intense training regime.

If you’ve reached a point in your training where you feel like you’ve hit a wall, the best place to start is with a good Creatine and a good Protein supplement. Protein supplements are necessary purely to add to the protein you might be taking in on a daily basis already. Since protein is the building blocks of muscle, you’ll be leaving yourself short if you don’t take enough in.

A simple equation is:
For normal training (moderate training, 2 – 3 days per week)- take 1g of protein for every pound of bodyweight daily
For intense training (4 – 7 days per week, bodybuilding, strength training) for size - take 1.5g of protein for every pound of bodyweight daily

There are quite a number of different types of protein supplements so either get one specifically designed for what you want to do e.g. a fast acting whey protein for use throughout the day, a slow releasing casein protein or get one with a good mix of a few different types of protein. There is a 40 minute window after training where your body is most receptive to taking up and using protein. Remember that consistency is the key and that the quality of your lifts today depend on the quality of your diet and use of supplements yesterday.

Recommended Protein Supplements:

(Optimum Nutrition 100% Whey Protein 10lb)

As for Creatine, there are a many different types of creatine supplements on the market now all geared for specific goals. One thing to keep in mind about creatine supplements is to get a really good quality creatine, even if you have to spend a little more, it’s always worth it. As with all creatine supplements, remember to drink loads of water (2-3 litres per day) and keep the intensity high when lifting. I’ve found that using the right creatine can increase your strength and shorten your Delayed Onset Muscle Soreness DOMS therefore getting you in the gym, stronger, and more often.

(MuscleTech Cell-Tech Hardcore)

In conclusion, it only makes sense to do some research on what is best for your goals and your bodytype. If you can get the equation right for your training, along with the right use of supplements your results will not only be faster but a lot greater than you expected.

Cheers guys,

Riaan Bornman

We aim to be the number one sellers of supplements in Ireland and are always available to take your call and give you information about the supplements we sell. If you have any questions call us on 01-5213184 now.

Did you see we are now selling muscle milk at just €28.99?????

(Cytosport Musclemilk)

Tags: 100% Whey Protein Gold Standard, Bodybuilding, Bodybuilding Supplements, Build Muscle, Creatine, Creatine Ethyl Ester, Creatine Monohydrate, General Health, Improve Recovery, Improve Stamina, Increase Strength, Muscletech, Newsletter, Nutrition, Optimum Nutrition, Protein, Riaan Bornman, Supplements, Training

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