I do get many questions on what supplement(s) I use and what works best for recovery for pre, intra and post. So lets just start on that and these are the products I use daily on training and non-training days. Please do also note that I’m a sponsored athlete with Optimum Nutrition and the answer is pretty obvious what supplement brand I prefer. So how I’m going to break it down how I use it on training days with food (Food will be stated as a meal or will be noted as meal replacement – MRP)
1st Breakfast (MRP)
3 scoops ON Pro Complex Vanilla + 5g ON Glutamine + 5 g of Physillum Husk
2nd Breakfast Meal
1 scoop ON Pro BCAA + 5g Glutamine + 2.5g Physillum Husk
10.00am to 12.00pm
Pre-training – ON BCAA tabs, Amino 2222, Fish Oil, Tribulus, HMB
Intra-Training – ON Pro BCAA + ON Amino Energy + 5g Glutamine + 2.5g Physillum Husk
Post Training – 3 scoops ON Pro Complex Vanilla + 5g ON Glutamine + 5g of Physillum Husk (MRP)
ON BCAA, HMB
Supplementation – Pancakes made with ON Casein / Pro Complex Whey Ice Cream
Supplementation before bed
BCAA, HMB, ZMA, Vitamin C and Hyaluronic Acid
As above, my supplement of choice is Optimum Nutrition’s Pro Series products which are Pro Complex and Pro BCAA. ON Pro Series is just for athletes who “Demand More”. Thats what the slogan says anyway.
Let me start on Pro Complex first. Pro Complex is a blend of protein contains hydrolyzed whey and egg protein you know you are getting super high quality with minimal lactose or other impurities. Whey Protein Isolates, Hydrolysed Whey Protein Isolates, Egg Protein and Hydrolysed Egg Protein to be exact and is the highest serving of protein when you compare it to all the other protein powders on the Optimum Nutrition product range. Why have 25g of protein when you can have 60g of protein per serving? Even if you break it up into scoops it’s 30g protein per scoop.
I consume 3 scoops which is 90g of protein per serving for me. Optimum Nutrition has been amazing with the other types of whey protein products like the Platinum Series and Gold Standard, but the Pro Series is by far in my own opinion are the best tasting and works really well for me! It doesn’t hide the fact that its simple and it works, especially for athletes that demand more
ON Pro BCAA
The Branched Chain Amino Acids Leucine, Isoleucine and Valine are valued for their anabolic and anti-catabolic properties. Used in the 2:1:1 ratio before and/or after endurance exercise they may help spare muscle tissue. Used after strength training, BCAAs help kick-start protein synthesis which plays an important role in muscle growth. There is already 5g of glutamine in Pro BCAA but because of the demands of my training (there are heavy days and there are heavier days, some days they get really intense), I add an additional 5g of glutamine into mine just because I want to recovering fast is really important to me. If you have to pick a flavour, peach mango is the way to go. Trust me on this…
Glutamine is the most abundant amino acid in the body and plays an important role in muscle. During prolonged periods of intense exercise glutamine levels can be depleted which may limit protein synthesis. Glutamine Powder is a simple way to supplement your diet with this amino acid. Many studies have proven that glutamine to improve your immunity system. I abuse myself during training because it just how things are when it comes to prepping for a competition, that also means that my immunity system takes quite a beating. Glutamine really helps with improving a battered immune system from training especially during long and intense training days.
In my next post about supplementation I will cover on the supplements essentials like HMB, ZMA and Fish Oil
In the meantime train hard and injury free!