Essential Supplement Guide
The long-awaited re-opening of gyms is soon approaching on the 12th of April! You still have some time to ensure you have everything ready and prepared in order to make the most progress possible upon your return!
Below are the supplements that I would recommend for getting back in the gym!
1. Essential Amino Acids (EAA’s)
In basic terms, EAA’s are the building blocks of Protein. We cannot synthesise EAA’s in the body, and therefore we must ingest them through our diet and supplementation. CNP Loaded EAA’s contain a full spectrum of the 9 essential amino acids and are a great supplement to increase your total Complete Protein intake.
I recommend utilising 10g of CNP Loaded EAA’s to provide you with 3g of Leucine which will adequately spike Muscle Protein Synthesis (MPS). Taking this 10g of EAA’s alongside water as an intra-workout drink is recommended, especially if the time between your pre and post workout meal is significant (~4 hours +). Not only will this give you a great tasting drink throughout your workout, it will also help increase MPS and reduce Muscle Protein Breakdown (MPB) between the pre and post workout meal.
All of the flavours are very very good, but I would say Cherry Cola Bottles is my favourite!
If you’re looking for a boost prior to training, to ‘flick the switch’ as such, then pre-workout supplementation is your solution to that! Dependent on the time that you train, I would recommend either Ignition and/or Expansion.
Ignition is the stimulant pre-workout which contains Caffeine. If you train prior to 3pm, I recommend using this to get the cognitive and performance benefit from Caffeine as well as other stimulants like Beta-Alanine and L-Theanine. Caffeine has a 4-6 hour half life, meaning that half of the caffeine you ingest will still be in your system up to 6 hours later, so giving yourself that ‘Caffeine curfew’ can help improve sleep quality.
Expansion is the non-stim or ‘pump’ pre-workout. If you train after 3pm, then I would recommend using Expansion over Ignition. You will still get the psychological benefit of taking the pre-workout to ‘flick the switch’ and also experience increased blood flow via compounds like Citrulline Malate and Glycersize which aid in getting more of a pump during training.
You could pair the both together if you’re training earlier too! I recommend starting at a lower dose and assessing your sensitivity to each before you increase. Take them 5-30 minutes prior to training.
3. Whey Protein
If you’re struggling to hit your total Protein intake, then supplementation of Protein can be very helpful with that! In order to maximise muscle growth and repair, I recommend that you aim for ~1g of Protein per lb. of lean body mass per day (this will obviously vary dependent on the individual but is a good rule of thumb and number to aim for).
CNP Whey is a great tasting Whey Protein formula, which is a fantastic supplement for anytime throughout the day. The tri-blend of whey protein concentrate, whey protein isolate and hydrolysed whey is rich in branched-chain amino acids (BCAA’s) and provides a full spectrum of EAA’s too. The 2kg tubs are great value for money and come in numerous flavours!
CNP Whey Isolate is just as great tasting, has all the benefits stated above, and also comes with lower levels of carbs and fats too. Whey isolate is micro-filtered to 96% purity and is therefore extremely easy to digest and absorb. The 900g pouches are extremely convenient to keep with you either in your gym bag or in your car for a readily available source of Protein whenever you need it!
I recommend using Whey whenever necessary to aid in hitting your total Protein intake!
4. Protein Bars
If you’re looking for a snack, but wanting to stay conscious of your total calorie intake as well as aiming to consume more Protein, then the CNP Protein Bars are perfect!
Each bar contains 14g of Protein, are under 200kcals and they taste insanely good! I would definitely recommend keeping some on you as a go to snack when needed. If you’re looking to spike MPS and class them as a meal / Protein serving, then I would look to have them alongside a meal or Protein shake!
5. Creatine Monohydrate
Creatine is among the most well-researched and effective supplements on the market.
It can help with exercise performance by rapidly producing energy during intense activity and is therefore a great supplement for anyone looking to improve their performance and results in the gym.
Take 5g per day, anytime. I recommend taking it with your intra or post-workout drink/shake!
I hope this blog was useful, and I’m looking forward to seeing everyone back in the gym!!
If you have any questions at all, please feel free to contact me:
Author: Finn Kelly