The right pre-workout supplement can help you make gains faster. Some include caffeine, others green tea extract, L-arginine or Beta-alanine, all of
which enable you to work for longer or pump harder. Scitec’s Superhero pre-workout formula (£30.24 uk.scitecnutrition.com) is a good starting point, as it supports focus and energy.
Typically brought as a flavoured powder and mixed with water, creatine increases the body’s ability to produce energy rapidly, which means you can train harder and more often. Neat Nutrition’s Creatine Monohydrate (£10, www.neat-nutrition.com) supports muscle growth and definition.
Whey (concentrate and isolate)
Whey is considered by many to be the most popular form of protein. This can be split into concentrate, a liquid solution warmed and spray dried, or isolate, which sees the water removed, along with any lactose and cholesterol. Neat Nutrition’s whey protein (£34, www.neat-nutrition.com) is packed with amino acids and is best suited for post-gym recovery. Scitec’s 100% Whey Protein Professional (£26.39, uk.scitecnutrition.com) is specifically developed to aid recovery and enhance muscle growth, and comes in 11 flavours, including lemon cheesecake. Multipower (www.multipower.com) offer Pure Whey Protein (£27), which supports lean muscle growth, and 100% Whey Isolate Protein (£25) for lean definition and muscle growth.
The three BCAAs – isoleucine, leucine and valine – are all essential amino acids and BCAA supplements contain one or all three. Scitec’s Amino Charge (£29.99) is formulated to be taken as an all-day energy option. It can be used as a pre-workout, intra-workout or as a great replacement for coffee throughout the day.
Protein bars are another handy way of getting your protein fix, and they can come with other essential vitamins and minerals to ensure well-balanced nutrition. Beware their sugar content, though. Multipower’s Power Layer (£36 for 18 bars) is low in sugar and contains 30% protein.