BCAAs/whey protein/creatine

neil4ad

I seek some advice about exercise supplements.

I've only been working out for about 7 months. I alternate cardio days (30 mins on "expresso" exercise bikes or minimum 3 mile jog) with lifting days (45-55 mins--circuit training if I'm up for it, or regular sets with 1 min breaks between). For the last three months, after my lifting workout, I have been consuming a protein shake (Trader Joe's whey protein formula) to which I have added creatine. I may be imagining this, but I feel that the gains have come a bit faster since I started using the creatine.

Recently, as I increase weights/increase cardio pace, I find that I am getting more tired than usual. I'll often need a nap after exercise -- which wasn't the case when I started. My diet is healthy, and pretty rounded, and I believe that I am getting enough calories. I'm wondering if I should add a supplement to the mix. I've read good anecdotal accounts of BCAA supplements (taken before workouts) helping with fatigue, and I'm wondering what others here also think.

Since I don't have time to devote more time to fitness -- I'm not working out for more than an hour/day -- I wonder if adding another supplement might be overdoing it. I'm open to revisiting my diet to look for gaps that might explain the fatigue. I'd appreciate any advice -- and thanks for reading!

AJ_G

Creatine is good, definitely helpful for the weight lifting, won't do anything for cardio, but you probably already know that. Whey is fine, but not necessary if you're getting enough protein from your diet without it. The only time BCAAs are cost effective, or necessary is if you are going to work out fasted, like first thing in the morning before eating. Otherwise, they're not worth the money. I might be able to give you more advice if your food diary was public.