Need a bit of a guide on supplements?

chrisssiex23x

Hey this is not gonna be a stupid question about which is the best to burn fat while i sit on my *kitten*. No, I workout 5 days a week. But i'm curious to know which protein powder would be the best to take along with supporting supplements. I follow few fitness people on youtube and i see them using a few.

I wanted to slim down and tone up. Some morning's i think i need that extra boost of energy feeling bit moe tired. But i also feel i need something to help repair my muscles aswell. Could anyone recommend some i can look at and check out?


Thanks in advance. Hope this is such a stupid question to ask.

Sued0nim

Eat at a defecit - follow a decent progressive programme

if you can't hit your minimum protein goals with your diet (try 0% greek yogurt - lean proteins) then I would be surprised

No fat burners no other supplements required

Protein supplements are by taste really - I'm sure others can recommend ones they like - I've heard a lot about quest bars but I can easily hit 100g protein through normal food so have never considered them

chrisssiex23x

Yeah i already use protein powder lol. Don't think i'd ever use bars arent they full of sugar? i may have to look into them bit more. I know green tea extracts are meant to be good.

Thanks though ill keep this in mind

StealthHealth

It's not a stupid question but you're mixing a few things up.

chrisssiex23x wrote: »

Some morning's i think i need that extra boost of energy feeling bit moe tired.

If it's lack of sleep a short term fix is a decent shot coffee and the promise to get better sleep tonight. If it's true lack of energy (food input), and assuming that your deficit is not too severe, you would be best shifting a few carbs from later in the day to your breakfast. Whether that is in the form of "food" or a "supplement shake" is a matter of taste and convenience.

chrisssiex23x wrote: »

But i also feel i need something to help repair my muscles aswell.

Again this depends on what you mean - Are you feeling the after effects of exercise (DOMS)? If so, some people report that protein helps reduce that but I suspect (someone correct me if I'm wrong) that this is placebo effect and that, assuming a diet of adequate protein and calories, DOMS just takes time. If this feeling is more like "I'm always tired and sore" then (as above - on the understanding that you are not chronically under-eating) to some degree that is just part of the weight loss game, but in severe cases you should consider either taking a break from cutting and live at maintenance for a couple of weeks and/or de-load (temporarily reduce your weights in the gym or the amount of cardio you perform) for a week.

If you still feel you need a protein shake/powder then check out the macros and cals of a few online to narrow the field down a little but it really comes down to taste, mix-ability/texture and price.

Beware of taking the recommendations of Instagram/YouTube/Twitter fitness personalities since they receive free products and/or fees for promoting brands during their posts and this will often mean that they are promoting products that they did not/do not use.

JoshuaMcAllister

Quick guide to supplements: Eat right, no need for supplements. That was easy.

StealthHealth

chrisssiex23x wrote: »

Yeah i already use protein powder lol. Don't think i'd ever use bars arent they full of sugar? i may have to look into them bit more. I know green tea extracts are meant to be good.

Thanks though ill keep this in mind

Green tea contains stimulants which provide a minute uplift in metabolism - minute is possibly overstating it - infinitesimal is possibly more accurate. I wouldn't recommend them at all (unless you happen to enjoy the taste) - you probably burn more cals filling the kettle with water than you do from drinking the tea.

sijomial

Not a stupid question at all - but it is focussing on a tiny part of the process TBH.

The far more major parts than supplementation are:
- Get your diet on point (including appropriate size of deficit, food choices to hit a reasonable protein goal).
- Sort out your training regime to give you a balance of challenging your muscles but also recovery.
- Adequate sleep/rest.

There isn't any best protein powder, depends on taste, cost etc. But it should be a supplement to your diet only if required - it is just liquid food that's rich in protein, nothing special about it apart from being convenient and cost/calorie efficient way to boost your protein intake (if required). When I'm cutting I use one from UK company The Protein Works to save some calories. Generally at maintenance calories I rarely need to supplement.

Always remember the big guys in the gym didn't get big because of protein powder or timing of when they glug shakes - it's the years of lifting big weights!

I'm not a fan of pre-workouts, to me it indicates something is wrong somewhere else (including motivation) if you need a boost to exercise.

chrisssiex23x

On the recovery i was meaning to help recover my muscles after workout. Ive started hammer and chisel and im a bit achy. Loads of sqauts and weight lifting lol.

Thanks for all the advance. Ill keep this in mind also.

Ive boost my protein intake. Carbs erm think i just need to get back on track with.

Not stayed on track well at dinner tome so i never logged it at moment.

Ive prepared dinner today though so hopefully all good.

Trying to follow joe wicks meals from his book (books)

StealthHealth

If you're looking into Joe Wicks lean 15 type stuff beware: Some of the recipes are very high cals. Pre-logging is advisable.

samhennings

chrisssiex23x wrote: »

On the recovery i was meaning to help recover my muscles after workout. Ive started hammer and chisel and im a bit achy. Loads of sqauts and weight lifting lol.

Generally this passes with time, as long as you stick to the program and exercise regularly.

When I first squatted at the gym I couldnt walk the next day, the day after I squatted again and my legs were achy but not too bad, after the 3rd time I was basically fine.

sappermuff

Guide to supplements... 99% *kitten*. The 1% that isn't is usually really cheap and doesn't come in sexy packaging. Think vitamins, creatine monohydrate and protein powder.

newport3158

Bpi protein powder-no bars
CLA 3 pills 3 times a day
L-carnitine 20ml 3 times a day
BCAAs
C-bolic 2 pills in the morning
Multivitamin
A fat burner with synephrine (like fighter diet burn)
A fat burner with caffine and green tea extract (I like Lipo 6 and stimerex-es)
Coffee

That's been my most effective stack. I have a high tolerance to stimulants as I'm a recovering addict so the last 2 are def optional.

newport3158

Oh I forgot halotropin, I take 2.