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Beginners Guide
to Supplements
Contents
Beginners Guide to Supplements
What are supplements?
Protein
Creatine
11
13
Glutamine
16
Recovery Supplements
18
Pre-Workout Supplements
20
22
24
Disclaimer
26
Introduction
Find out if supplements are right for you. If so, which ones?
New to training? Looking to bulk up
but not sure if supplements are the way
forward? Coming back from injury and
want to boost your recovery?
Supplements are no substitute for a balanced diet
and strict workout regime. But they can cover the
nutritional gaps in your diet, providing that extra
nutrition you need to reach your workout goals.
If youre perplexed by the staggering array of
products on the market, and the multiple claims they
make - relax.
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A free guide from Supplement Centre
supplementcentre.com
What are supplements, what are they for and what are the different types available?
Looking to boost training performance
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in the health angle? Or simply curious to
know more about the plethora of dietary
supplements on the market today? This is
the guide for you.
Protein
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Protein is one of the three
macronutrients your body needs for
energy. The other two are carbohydrates
and fats.
Protein is a series of amino acids. Amino acids
are the bodys key source of nitrogen. A positive
nitrogen balance allows the body to grow and repair
muscles, so your body needs protein to promote
muscle growth and maintain lean muscle mass.
Protein supplements can help athletes and
bodybuilders achieve the necessary daily
intake of protein.
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Protein (continued)
maintaining weight rather than bulking or cutting,
and who want a quality supplement thats also
cost effective.
2) Micellar casein protein
3) Protein blends
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Protein (continued)
How to use protein supplements
How much protein to take
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Creatine
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Creatine helps the body function better in several
ways, including:
y Boosting energy and extending training capacity.
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10
Creatine (continued)
3) Kre-alkalyn. This is pH buffered creatine. Its
1) Loading
2) Maintenance
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Monohydrate 250 g
9.99
supplementcentre.com
11
Branch chain amino acids (BCAAs) are the building blocks of muscle
Your body uses around 20 different amino
acids to grow muscle.
Some can be produced by your body, others cannot.
Ones that cant are known as essential amino acids,
essential because they must be put into your
system via diet.
Three of these essential amino acids are the
branched chain amino acids (BCAAs), branched
because of their molecular structure, which
resembles a tree branch. These three essential
amino acids account for a third of skeletal muscle.
Once ingested, BCAAs bypass the liver and go
straight to the muscle tissue, quickly transforming
into an available energy source - exactly what you
need when working out.
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The three BCAAs are leucine, isoleucine and valine.
They work together to prevent fatigue and to
maintain muscle mass and strength during times of
physical stress, including intense workouts.
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supplement
If you work out at the gym, run, cycle or swim
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12
BCAAs (continued)
on a regular basis you could potentially use more
BCAAs than you get from your food. Thats where a
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of BCAAs is essential for bodybuilders, weightlifters
and endurance athletes.
Without adequate BCAAs, molecular growth and
development cant take place. If you aim to build
muscle you should ensure you ingest enough of
these three very important amino acids.
Because they are metabolised in the muscles,
BCAAs are quickly absorbed and provide a rapid,
available source of energy just when you need
it most.
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When combined, these three powerful amino
acids can:
y
y
y
y
y
y
y
y
y
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Because BCAAs offer a quick energy source, and aid
in the repair and building of muscle, the best time
to take them is on your training days. Every product
will list recommended dosages so do read the
instructions carefully. For example, something like
Matrix BCAA RAW drink should be taken in the
following way:
y Mix one scoop (approximately 10 g) into 200-250
ml of water.
y Drink post-workout.
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muscle preservation can be derived from taking
BCAAs at other times of day, but this should be in
addition to the above, not instead of.
BCAAs are best taken on an empty stomach.
supplementcentre.com
13
Vitamins and minerals keep your body working well - whatever your goals
Vitamins and minerals are essential
nutrients your body needs to
work properly.
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foods, vegetables, fruit and nuts.
Vitamins
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Minerals
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RDA
800 mg
5 mg
12 mg
75 mg
1.1 mg
1.4 mg
16 mg
6 mg
1.4 mg
50 mg
200 mg
2.5 mg
80 mg
Mineral
Calcium
Magnesium
Iron
Copper
Iodine
Zinc
Manganese
Potassium
Selenium
Chromium
Molybdenum
Fluoride
Chloride
Phosphorus
RDA
800 mg
375 mg
14 mg
1 mg
150 mg
10 mg
2 mg
2000 mg
55 mg
40 mg
50 mg
3.5 mg
800 mg
700 mg
Eat a healthy and varied diet and discuss your supplementary needs with a medical practitioner before
commencing a programme of supplements.
supplementcentre.com
16
Glutamine
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y Helps prevent muscle tissue from breaking down
(it is anti-catabolic)
y Accelerates protein synthesis and muscle growth
y Aids muscle recovery
y Boosts the immune system
y Increases the production and release of
growth hormones
y Promotes nitrogen retention
y Increases endurance by replenishing glycogen
Boosting glutamine
When somebody is injured, undergoes surgery, has
an infection or is dealing with a prolonged period of
stress, their glutamine levels can fall and a glutamine
supplement could help. People who undertake
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glutamine supplement.
supplementcentre.com
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Glutamine (continued)
Which glutamine supplement?
Glutamine can be added to your diet in one
of two ways:
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Designed to provide a potent dose of pure
glutamine directly into your muscle cells, glutamine
supplements come in tablet, pill, capsule or
powder form.
supplementcentre.com
18
Recovery Supplements
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glutamine levels
Creatine - acts as an antioxidant to assist with
muscle repair
y
y
y
y
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Boosting recovery
supplementcentre.com
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Pre-Workout Supplements
Get the most from your workout with the right pre-workout supplements
Pre-workout supplements are designed
to give your body an extra boost of
energy to prepare it for intense exercise.
They usually contain a mixture of nitric
oxide, amino acids, and stimulants such
as caffeine.
Nitric oxide opens up the blood vessels and gets the
blood pumping. Amino acids are the building blocks
of muscle building. Caffeine gives your body a wakeup call.
The aim is to get you working longer and harder
and with an increased level of focus. A pre-workout
supplement could give you the boost you need to
get going.
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Pre-workout supplements can help you get the most
out of every session by:
y
y
y
y
Increasing energy
Increasing endurance
Improving performance
Increasing muscle growth
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22
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Used properly as part of an overall health and
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y
y
y
y
y
23
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Weight gain and muscle growth supplements can help build leaner muscle mass
Your body needs energy to perform
its day to day functions, it needs extra
energy to carry it through your exercise
regime, and it needs additional energy to
build muscle mass.
If you dont consume enough calories, you will
burn away those muscles youve worked so hard to
develop. Weight gain supplements are designed to
work alongside a healthy balanced diet to ensure
that your body has all the nutrition it needs to grow.
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Weight gain supplements are formulated to:
y Boost intake of high quality protein
y Increase intake of the right kinds of fats
y Top up calories, maintaining a positive
energy balance
y Fuel workouts
y Preserve muscle mass
y Help you gain lean muscle
y Repair muscle in the post-workout period
y Speed up the recovery process
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For example:
and Carbs
y How to take: Add 2 scoops to 500-600 ml of
water or milk (full fat = more calories). Blend.
y When to take: Consume 1 to 2 shakes per day.
Product: MET-Rx Mass Gainer
supplementcentre.com
26
Disclaimer
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