BCAAS & Pre-Workouts – If you’re new to the gym, supplements may seem like a daunting aspect of fitness and can be confusing as to what supplements you should take, what it’s for, and when to take them.
It is absolutely not necessary to take supplements to achieve fitness goals, but you can utilize them to support your goals and workouts if you would like.
The recommended daily intake for your bodyweight is usually 0.36 grams of protein per pound, or 0.8 grams per kg a day. Although the recommended intake can vary depending on a person’s activity level, overall health, muscle mass, age, and other factors.
Protein
Protein plays a huge role in muscle gain and overall progress at the gym, which we discussed in our article here. Protein supplements are a great way to supplement your protein intake so that you can reach your intake target, and are also easy and available on-the-go! Most people prefer to drink a protein shake after they workout, but you can also drink it throughout the day when you feel like your protein intake is lacking for certain meals.
There are 3 different types of protein supplements:
- Whey Protein
- Casein
- Plant-based protein (soy, pea, or rice)
Whey protein is probably the most common, derived from cow’s milk and is considered the highest-quality of protein because of its amino acid content and absorption. There are also different types of whey protein, such as whey isolates, whey concentrates, and whey hydrolysate. Whey isolates are lower in carbohydrates, calories, and lactose, which makes it favorable for those who are cutting or are lactose intolerant. Whey hydrolysate, although more expensive, is treated to be “pre-digested,” which allows it to be digested more rapidly.
Casein has slow digestive properties, and many people take casein before they sleep since it slowly releases amino acids throughout the night.
Plant-based proteins, of course, are great for people who are lactose intolerant or consuming a plant-based diet.
Creatine
Creatine is a naturally produced molecule in your body and provides energy for muscles and other tissues in your body. Creatine is a great way to promote muscle gain and increase the muscle creatine content in your body. Creatine is a bit trickier than other supplements, since it is recommend to start with a “loading phase” which means you start with higher dosages for the first 5-7 days to saturate your muscles rapidly, and then taper off to lower dosages daily to maintain those higher levels of creatine content in your muscles.
BCAAs
BCAAs, or Branched-Chain Amino Acids, are a great way to supplement your amino acid intake, especially if you’re lacking in protein consumption. BCAAs can support muscle gain or reduce muscle loss, and can be taken before, during, or after your workouts.
Pre-Workouts and Beta-Alanine
Beta-Alanine is an amino acid that helps to reduce fatigue, improve exercise performance, and assist with muscle gain. It is best to take it before workouts, and is often consumed on its own or within a pre-workout supplement. Studies have shown that taking beta-alanine everyday, combined with consistent exercise can lead to increased lean body mass.
Pre-workout supplements on the other hand, can contain beta-alanine, amongst other things like caffeine, and can help to improve focus, boost your energy, and improve overall performance when consumed before a workout. Since they are often high in caffeine and other stimulants, not everyone opts to take pre-workout, or only take it for high-intensity or high-volume workouts.