Supplementation

Creatine

Creatine is the most used muscle building and recovery supplement. It has lasted the course and been around for over 15 years now. And for good reason- it works!

I have tried all varieties, most work to some extent. For creatine to be really effective then it needs a good loading

system to shuttle it into the muscles. You really don't want to be only absorbing a small percentage of what you are taking. This is a shame as these products often don't come cheap and you don't want to waste your hard earned money!

The best creatine supplements will create an insulin spike, which will act as a carrier for the creatine molecules;

dextrose will work, but to really get the most out of it you need to be using dextrose monohydrate and have supporting agents such as glutamine and taurine.

There are many companies out there selling supplements but stick with one that sources good ingredients such as Sci-MX. Click on one of the Sci-MX banners on this page and try some yourself!

Mark

Glutamine

Glutamine is another tried and tested supplement that can be bought fairly cheaply now, in the high quantities necessary. When this first came out I was a little sceptical; can a supplement that promises so much really live up to the hype? Once I tried it and saw the results for myself I have taken it ever since. I can honestly say I don't think I have been sick once since taking this, due to

its immune system boosting properties, so no time off from the gym-more size and strength! It

really works try it.

About glutamine:

• It is a semi essential amino acid which means the body can make it in small amounts. Most must come from the diet. It is needed for the growth of cells in muscles, and also plays an important role in repairing damaged tissues and healing; such as injuries or workouts.
• It may help boost the immune system.
• It is all useful to anyone performing training for endurance sports such as long distance running or cycling; it may reduce the incidence of muscle cramps.
• It helps to replace glycogen in the muscles and liver, which restores energy reserves, as well as helping to repair and build muscle tissue.

Again choose a good quality brand. I made my best gains with Sci-MX, click on a banner on this page and give it a try!
Mark

Vitamins and Minerals

The best way to get your vitamins and minerals is through a wide variety of fruit and veg, just like your mother told you, even if she didn't know why. The truth is no-one is sure why but it seems they are absorbed better from dietary sources and scientists are convinced they contain as yet to be discovered health promoting benefits

Forget the high dose multi-vit tablets they can damage your health; eat at least five different fruits and vegetable of differing colours each day.

Do take a quality multi vitamin tablet daily, just for insurance purposes- this will make sure you aren't deficient in any area and can exercise optimally!

One other useful vitamin supplement is vitamin D. This is partly due to the lack of sunlight in the Uk which helps the body manufacture its own. A lack of vitamin D can cause diseases such as osteoporosis and can inhibit your gains in the gym.

Aim to spend more time outside or try taking up too 1000ug a day.

Mark