Welcome to the
Supplement zone
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Whey Protein Shakes
Whey Protein Powder is made by taking the protein rich element of cows milk, then filtering and drying it. There are two main types of Whey Protein, Whey Concentrate & Whey Isolate.
Whey Protein is said to be one of the best natural muscle gaining supplements due to it containing all 9 essential amino acids in good amounts per serving.
Whey Protein comes in a multitude of types and flavours, I would recommend buying your protein powder from a reputable brand, not skimping on the price and buying one with little additives, cleaner the better.
Whey Concentrate
Whey Isolate
✅ Cheaper than Whey Isolate
✅ Best for bulking and gaining weight
❌ Contains higher levels of lactose
❌ Contains less protein per 100g compared to Whey Isolate
✅ Contains higher levels of protein
✅ Great for adding protein into your diet without adding fat
✅ Better for those who are lactose intolerant
❌ More Expensive
RCA Summary
➡️ Adding a protein shake into your diet is a great way of achieving your protein goals.
➡️ Do not replace a meal for a shake, its called a supplement for a reason. Find out if you our lacking in your protein consumption via natural food sources and if so think about adding a protein supplement.
➡️ From personal experience, a natural flavour like strawberry, chocolate or banana mixed with milk is the nicest way to enjoy a protein shake.
➡️ I would be on team 'Whey Isolate' over Whey Concentrate, but depending on your budget and goals this can vary, so pick the one thats right for you.
➡️ The less ingredients in a protein shake the better, I personally get mine from Bulk Powders, as their shakes have very little to zero unwanted added ingredients other powders have.
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Creatine Supplements
To find out more information about creatine please read our free eBook, titled - "The Benefits of Creatine"
Creatine is one of the most researched dietary supplements in history. This is largely down to the beneficial claims for it's impact on muscular growth and overall health benefits for the body.
Similarly to Whey Protein, Creatine can come in a few different forms, these being Creatine Monohydrate and Creatine Hydrochloride.
Creatine Monohydrate
Creatine HCL
✅ Cheaper than Creatine HCL
✅ Has other beneficial impacts on the body compared to creatine HCL
❌ May requiring a 'loading phase'
❌ Requires more water to absorb and may not be easily as absorbed
✅ Quicker and more readily absorbed
✅ Requires a lower dose than creatine monohydrate for the same results
❌ Very Expensive compared to Creatine Monohydrate
❌ May not work well if consumed with caffeinated drinks
RCA Summary
➡️ Have a look Creatine Pros v Cons for more reading around these types of creatine.
➡️ I currently use Creatine Monohydrate due to the fact I get creatine in my diet naturally and I am not looking to spend loads on a HCL Creatine supplement, when as I have mentioned previous it is only an added supplement and not a replacement.
➡️ I recommend mixing 5-10g daily of creatine in water daily and consume as a normal drink, 10g being if your a bit bigger.
➡️ I try to take my creatine both pre workout due to it increasing my ATP-PC stores and post workout for the muscle recovery benefits
➡️ I try to take my creatine the same time each day as there has been research to suggest this could be benefical.
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Pre Workouts
Pre Workouts have become some what of a social media sensation in recent years, as shown by your favourite gym influencer always seeming to be dry scooping them before they start to gym. But is there any need for them?
Most Pre Workouts have the same 5 ingredients - Caffeine, Beta-alanine, Citrulline Malate, Taurine and some sort of Vitamin B6 supplement.
Why these ingredients?
☕ Caffeine (RDA 400mg) - In simple terms temporarily block receptors in your brain that prepare you for sleep while simultaneously makes the body produce a hormone that increases heart rate and blood flow to the muscles. Increasing energy and the ability to train longer.
Beta-alanine (RDA 2-5g) - Is a natural non-essential amino acid produced by the body used to regulate acidity levels in the muscle. As we train we have a build up of acid in our muscles known as lactic acid and Beta-alanine can be used to help regulate this build up, allowing your muscles to train that extra bit longer with out fatuguing
Citrulline Malate (RDA 8g) - Citrulline Malate is the combination of L-citrulline + malic acid. Mixing L-citrulline with malic acid is said to increase its absorption rates and bioavailability. Once in the body L-Citrulline eventually is converted to Nitric Oxide which has a vasodilation effect on the blood vessels which increases blood flow and provides extra oxygen to the muscle tissues that need it most and reduce fatigue while you train
Vitamin B6 (RDA 1.3-1.7mg) - B vitamins help convert the food you eat into cellular energy and support the breakdown and transport of nutrients. B6 is highly involved in protein metabolism by aiding in the manufacturing of amino acids. In simple terms it helps you absorb and transport other elements in the Pre-Workout
Taurine (RDA 0.5-3g) - Taurine is said to have a calming effect on the brain and body and may be added to pre-workouts in order to counteract the 'jittering' effects of caffeine. Besides that there is not any real reason taurine would be required in a pre-workout.
➡️ Pre Workout Free eBook... Coming Soon
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Alternative Protein Shakes
If Whey Protein Sources aren't for you for one reason or another, take a look at other protein sources available on the market.
🍵 Pea Protein
✅ Contains all 9 essential amino acids
✅ High in Protein
✅ Easy to digest if you are prone to bloating
➡️ Takes longer to digest and absorb, making you fuller for longer
🌿 Hemp Protein
✅ Contains all 9 essential amino acids (However some in very low doses)
✅ Has other health benefits, such as a good source of fibre and contains good un-saturated fats
➡️ Very Expensive in comparison to other protein sources
➡️ Only 50% Protein content
🌿 Soy Protein
✅ Contains all 9 essential amino acids (However contains little of the amino-acid lysine)
✅ High in Protein
➡️ The majority of soy foods grown around the world are genetically modified meaning that they have been genetically altered to be resistant to certain herbicide. This may be a no go for health enthusiasts when considering soy protein.
🍚 Rice Protein
✅ Contains all 9 essential amino acids (However contains little of the amino-acid lysine)
✅ High in Protein
➡️ Rice may contain high levels of arsenic which is a toxin, so be sure to do research into the company you buy you rice protein powder from and is the rice filtered/cleaned properly before becoming powdered protein.
RCA Summary
➡️ There are many alternatives to Whey Protein sources, it is all about picking the right one for you. For a few of the protein sources mentioned above it would be best to take as part of a mixed and balanced diet as you may be lacking in the amino acid, lysine for example and you will be require to get this else where in your diet.