WORKOUT SUPPLEMENTS

Supplements are confusing, what ones do you actually need ?

Find out below…

In this guide, we'll delve into what pre-workout supplements are, how they work, and how they contribute to increased performance in the gym.

I want to start off by saying that Pre-Workout is not essential.

It is a tool you can use to enhance your workouts.

PRE-WORKOUT⚡️

  • Pre workout is simply something you take before training to help perform at your best.

    They typically contain a combination of ingredients aimed at increasing energy, focus, and endurance during workouts.

    So you can lift more and for longer.

  • Energy Boosting Ingredients:

    - Caffeine: A stimulant that reduces tiredness and fatigue in the body making you feel more energised. This has been proven time and time again to increase performance.

    - Beta-Alanine: It buffers acid build-up in muscles, delaying fatigue and hence improves performance.

    Increased Blood Flow:

    - Nitric Oxide Boosters (e.g., Citrulline Malate): Stimulate the production of nitric oxide, a vasodilator that widens blood vessels. This enhances blood flow to muscles, delivering more oxygen and nutrients helping your muscles perform better.

    Focus and Concentration:

    - Nootropics (e.g., L-Tyrosine, Alpha-GPC): Support cognitive function, sharpening focus, and reducing mental fatigue during workouts.

    Muscle Fuel:

    - Creatine: Some pre-workouts include creatine which doesn’t work instantly however it helps to increase intro-muscular water retention, helping your muscles retain more water & be able to recover better and perform for longer.

    Electrolytes:

    - Sodium, potassium, magnesium: Help maintain proper fluid balance, support nerve function, and prevent dehydration, especially during intense or prolonged exercise.

  • Enhanced Energy Levels:

    - Caffeine and other energy-boosting ingredients increase alertness and combat fatigue, allowing for more sustained and intense workouts.

    Improved Blood Flow:

    - Increased blood flow to muscles delivers more oxygen and nutrients, optimising performance and increasing your pump.

    Reduced Fatigue:

    - Beta-alanine and other fatigue-delaying ingredients help buffer acid build-up, allowing for longer and more productive training sessions.

    Heightened Focus and Mind-Muscle Connection:

    - Nootropics contribute to improved focus, concentration, and a stronger mind-muscle connection, essential for effective and targeted training.

  • Timing:

    - Consume pre-workout 30–60 minutes before exercise for optimal effects.

    Dosage:

    - Follow recommended dosage guidelines on the product label.

    Stay Hydrated:

    - Pre-workouts may contain diuretic compounds, so ensure adequate hydration to prevent dehydration during exercise.

    Consider Individual Sensitivity:

    - Assess your tolerance to caffeine and other stimulants. Some individuals may be more sensitive and may need to adjust the dosage accordingly.

    Rotate and Cycle:

    - To prevent tolerance, consider cycling your pre-workout use.

    - This will ensure you feel the maximium effects from Pre-Workout when you need it.

  • Pre workout is known for giving a pretty big energy crash due to the type of caffeine you find in most of them.

    They will also contain a lot of sweetener and chemicals that taking everyday will not be the best for your health.

  • No, you don't. But the ingredients it has are beyond helpful.

    You can as we do, take things pre-workout to boost performance, just not the typically made pre workout supplements.

    We personally both have black coffee and electrolytes plus quick carbs before the gym which have the exact same if not very similar effect on performance.

    The energy crash is not worth it, nor are the sweeteners. We keep it plain and simple, better for us, health wise and productivity wise.

    Whilst still allowing our workouts to be fuelled and to perform the best we can.

    *Also, its cheaper to just have a black coffee.

Creatine is the most studied and highly effective supplement that has been popular among athletes and fitness enthusiasts for decades. Throughout this section, we will explore what creatine is, how it works, and how it contributes to increased muscle mass.

CREATINE 💧

  • Creatine is a naturally occurring compound found in small amounts in certain foods and produced by the body. The majority of creatine is stored in muscles.

    Creatine made simple :

    Creatine ABSORBS more water into your muscles + it helps replenish & recycle ENERGY cells more efficiently to allow for extra energy when working out.

    It is important to know how Creatine actually works so you can trust it, so here’s the science behind it.

    ATP Resynthesis:

    - Adenosine Triphosphate (ATP) is the primary energy currency of cells. During intense exercise, ATP is rapidly used, leading to fatigue.

    - Creatine helps replenish these ATP levels by turning ADP (Adenosine Diphosphate) back into ATP. This process enhances the availability of energy for short bursts of high-intensity activities like weightlifting or sprinting.

    Cell Hydration:

    - Creatine pulls water into muscle cells, increasing cell volume. This cell hydration is believed to play a role in stimulating muscle growth and improving exercise performance.

  • Improved Training Performance:

    - By replenishing ATP stores, creatine allows for more intense and prolonged workouts. It gives your muscles ‘longer lasting energy’.

    Cellular Hydration and Protein Synthesis:

    - Increased cell volume due to creatine's water-attracting properties may trigger cell signalling pathways related to muscle growth.

    - Enhanced cell hydration is thought to promote protein synthesis, the process by which the body builds new proteins, including muscle proteins.

    Also the increased water retention to your muscles will make them hold more water and ultimately more size.

    Increased Satellite Cell Activity:

    - Creatine may enhance the activity of satellite cells, which are crucial for muscle repair and growth. These cells help repair and regenerate damaged muscle fibres, contributing to overall muscle development.

    Creatine does improve performance in the gym and recover outside the gym.

  • Just mix it into water and drink. It isn’t soluble in water so it tends to sit at the bottom if you don’t stir before you drink.

    Loading Phase (Optional):

    - Some individuals choose to do a "loading phase" where they consume a higher dose (around 20 grams per day) for the first 5-7 days to saturate muscle creatine stores quickly.

    - Alternatively, a daily maintenance dose of 5 grams is the recommended amount, without the need for worrying about loading and just going straight into taking it.

    Timing and Consistency:

    - Creatine can be taken at any time of the day.

    - Consistency is key. TAKE IT EVERY DAY

    - If you forget a day, don’t worry. Just try and not forget for longer than that.

  • Hydration:

    - Ensure proper hydration, as creatine draws water into muscle cells. Staying well-hydrated helps creatine actually do its job and so you don’t get dehydrated.

    - Around 2-4 litres a day (depending on your activity and sweat levels)

    Quality Matters:

    - Choose a reputable creatine monohydrate supplement

    - Most of the big name brands are good. So go with one of those.

  • No, you don't. However it really does help alot. It's not a non negotiable, but you can definitely gain alot of benefits from it.

All this information about supplements is valuable,

But

Remember it is not 100% necessary to achieve your physical goals using all of these, but they will definitely give you an edge.

You have to understand the most important factor that you need to master is consistency.

Go to the gym at least 3x per week

Train hard every session

Hit your nutrition goals

In my opinion electrolytes are the most important supplement you can take.

Most people don’t even know what they are.

This guide will ensure you understand their role and how significant they can be to your training and everyday life.

ELECTROLYTES 🧂

  • Electrolytes are essential salts like sodium, potassium, and magnesium that support key bodily functions, including hydration, muscle contractions, and nerve signalling.

    your nerves cannot function without salts, the salts mentioned above. That means if you aren’t taking electrolytes, you’re probably dehydrated.

    Supplementing with electrolytes can help maintain these functions, especially during intense exercise or in hot conditions.

    On top of the physical benefits, I also notice huge mental benefits. Do you ever feel like you're not present, you feel a bit dizzy and overall not alert ?

    Well, I used to feel this regularly. Electrolytes fixed this issue for me, I feel awake and clear. This makes entering a state of focus easier and it gives me a sense of clarity in my thoughts and actions.

    Electrolytes are what most people don't understand about hydration. Hydration is not just water, its minerals and ions too.

    • Hydration Support: Sodium and potassium regulate fluid balance, helping to prevent dehydration and maintain optimal hydration during exercise.

    • Muscle Function: Magnesium and calcium support muscle contractions and prevent cramps, enhancing endurance and performance.

    • Nerve Signalling: Potassium and calcium are crucial for transmitting signals from nerves to muscles, ensuring coordinated movements, and a feeling of ‘bodily control’, ie eliminating this heaviness feeling you may have.

    • Optimal Hydration: By maintaining fluid balance, electrolytes prevent dehydration, support temperature regulation, and sustain energy levels. Again, your nerves cannot function without the correct amount and balance of salts. Your nerves run everything in your body, you need them to function like a human.

    • Improved Muscle Function: Proper electrolyte levels reduce the risk of cramps and muscle fatigue, allowing for longer, more effective workouts.

    • Enhanced Recovery: Post-exercise electrolyte replenishment aids rapid rehydration and reduces muscle soreness, speeding up recovery.

    • Timing: Consume electrolytes first thing in the morning, during, or after exercise to maintain hydration and support recovery.

    • Dosage: Follow product guidelines and adjust based on exercise intensity, climate, and personal sweat rate.

    • Cal's Opinion : I have electrolytes as soon as I wake up, before and sometimes after a workout.

    • Which Brand ?

      • Personally the best is SIS, as they are cheaper than the rest at £5 / 20 servings, and they have a high sodium content [345mg].

      • My other recommendation is Humantra, at £27 / 20 servings with a sodium content of 250mg. These ones do taste nicer and have a more balanced array of electrolytes but the price difference is not worth it for me.

    • Elliot's opinion. I take them as soon as I wake up. I'm very active so I'll often take 2-3 a day, depending on how much I sweat, but reflect on your activity and sweat levels, and take accordingly.

Now, there are so many health supplements on the market.

It is extremely hard to know what to take, and just get so overwhelmed.

My advice, stick to basics and cover the foundations.

Then you can research other ones.

Below are the foundational supplements we take & what everyone should be taking.

HEALTH SUPPS 💊

  • Don’t ask questions, just take one every day.

    It supports overall health by filling nutritional gaps, and enhancing immune function.

    Key vitamins like A, C, D, and E promote skin, bone, and heart health, while B-complex vitamins improve metabolism and cognitive function. Minerals such as magnesium, zinc, and iron support muscle health, immunity, and oxygen transport.

  • Omega-3s support joint health, making them essential for maintaining mobility during strength training or high-impact exercises.

    They won’t change your life, but they will help maximise your development.

  • Together, D3 and K2 create a balanced framework for optimal bone density, joint health, and cardiovascular function, making them essential supplements for gym-goers and anyone pursuing holistic self-development.

    • Vitamin D3: This is the most bioavailable form of Vitamin D, produced naturally by the body when exposed to sunlight. It supports calcium absorption, promoting bone strength and muscle function, which are essential for effective workouts and reducing injury risk. D3 also enhances energy levels, immunity, and mood, helping to sustain the mental and physical demands of self-improvement. Often in winter, or generally in places where the sun isn’t exposed, you NEED to be supplementing vitamin D.

    • Vitamin K2: Works synergistically with D3 by directing calcium to the bones and teeth while preventing its deposition in arteries and soft tissues. This not only supports stronger bones but helps vitamins like vitamin D be absorbed into the body more readily and effectively so they can work the best they can.

  • Magnesium is one of if not the most important vitamins that most people are deficient in.

    Magnesium glycinate helps sleep quality and duration majorly, I can promise you by supplementing this about an hour before bed you will wake up feeling loads better. And magnesium L-threonate again helps sleep but also improves cognitive function and brain health. Between the 2 it doesn’t matter hugely, just make sure you take one of them.