Key Booty Building Supplements

 

My biggest recommendation when it comes to supplementation is keeping it NATURAL! So many things out there making false claims, that may have some effect but also very negative long term side effects, such as high blood pressure, etc. What I would like anyone reading this blog to take from this is, READ THE LABELS! Study the ingredients, KNOW what you are putting in your body.

 

 

 

Protein Powder

 

1.     What is it?

Protein powder should never be an replacement for regular food, however if you are ever in a time crunch it will certainly help. Protein powders are generally made from milk, eggs, pea, rice, or hemp. Protein powders are composed of amino acids, which are used for muscle repair.

 

2.    What does it do?

 

The muscular issues in our body are composed of proteins, we are required to have a decent amount of protein daily in order to maintain our build this tissue. The key for protein intake generally speaking but can alter based on your goals is 0.8 – 1.2 grams of protein per pound of body weight. Most cases 1 gram per pound is what I generally recommend, which is usually 90 – 150 grams of protein daily. Protein powders are great luxuries because they are simple & quick, however you can get this through food naturally. Chicken, Fish, Egg Whites, and Turkey are great sources of protein, you can also find other replacements in the better booty nutrition program.

 

3.    How to take?

 

The Best time to have a protein shake is after your workouts for recovery. If you are on the go, and using this as a meal replacement, adding greens or super foods to your protein shake will make it a healthier replacement. Personally I recommend taking a plant base protein (hemp, Pea, or Rice) rather than animal base ( milk, egg) powder. Also make sure the product you choose does not have any artificial sweeteners. Also be careful of amino spiking. This is where a company reduces the amount of protein but adds a cheaper amino acid. So for example. If you’re getting 20 grams of protein, but 15 grams are full protein (all amino) but they through in 5 grams of an inexpensive non-essential amino acid to make up 20 – those 5 grams are not going to assist with your muscle-building or recovery because your body can make the non-essential amino on its own. Aim to rotate between different types of protein powders. If you’re not a vegan, you can rotate between whey, vegan, and other types. This is to avoid developing a food sensitivity.  Don’t buy a protein that has ‘extra bcaa, beta alanine etc…have them separately as they are generally added at the expense of your protein grams.

 

 

Creatine

 

1.     What is it?

 

Creatine is an organic acid that our bodies naturally make, and that we get by eating certain foods , seafood and red meat, in particular. Our bodies store creatine in our muscles so that we have quick access to it for fast, high-intensity movements, like sprinting or power lifting.

 

2.    What does it do?

Creatine helps you push through tough workouts and can lead to muscle gains. It gives you a bit of extra muscle energy to push through those last few reps! For example, if you were lifting a weight and you would fail at around 8 reps, with creatine you might make it to 12 reps instead, or go up to the next weight.

 

3.    How to take?

         I recommend creatine monohydrate supplements as not only a safe form of the supplement, but also the most effective one available. Although you’ll hear a lot of people say that it doesn’t matter what you take creatine with, the studies seems to prove otherwise. Muscle creatine levels are elevated to a much greater extent when creatine is taken with carbohydrates or with carbohydrates and protein than when taken alone. There is not a huge difference between taking it pre or post workout, however studies show its slightly better after. Based on this and the fact that people tend to have a large post-workout shake or meal consisting of the adequate carbs and protein needed to enhance creatine uptake, I’d advise that you take it post-workout for the possible additional benefits.

 

BCAAs

 1.     What is it?

BCAAS are the essential amino acids leucine, isoleucine and valine, which comprise around 35% of your body's muscle protein. They're “essential” because your body doesn't make them on its own—you have to get them from food and workout supplements. EAAs are the plant based version of essential amino acids

2.    What does it do?

When you workout you burn calories. Most  of these calories come from sugar in the form of glycogen and fat, but some will also come from the break down of protein and muscle. By taking BCAAs prior to and during your workout, you can help spare your muscles! This means that on an on-going basis you will spare muscle but burn fat and sugar instead. The more muscle you maintain, the more fat

3.    How to take?

BCAA Suplements can be consumed before, during and after exercise. For optimal results, use them in conjunction with a healthy and balanced diet. If you’re looking for an extra leucine boost, make sure brown rice and whole-wheat foods are a part of your regular diet. Nuts like almonds and cashews are rich in iso-leucine, and for valine, go for dairy, grains, mushrooms and peanuts. Animal products like red meat, fish, eggs and chicken—and vegetarian alternatives like soy—are all also chock full of BCAAs.

 

L Glutamine

 1.     What is it?

L-glutamine is the most abundant amino acid in the bloodstream and makes up 30–35 percent of the amino acid nitrogen in your blood. There are two forms of L-glutamine. You can get regular L-glutamine in what’s called its free form, and it should be taken with food ideally for proper absorption by the body.  The other type of L-glutamine is called Alanyl-L-Glutamine, it’s an amino acid attached to another amino acid, which basically means you’re going to digest it much better. Unlike free-form glutamine powder, you can take it on an empty stomach.

2.    What does it do?

L-glutamine helps with muscle recovery. It can also assist with leaky gut syndrome…. take 5 grams twice daily take with food for better absorption! One of L-glutamine’s main roles in the body is to support detoxification by cleansing the body from high levels of ammonia. L-glutamine also burns fat and builds lean muscle mass by helping suppress insulin levels and stabilize blood glucose.

3.    How to take?

It is best to take about 5 to 10 grams of l-glutamine after a workout with food.  Many people will take it 1 to 2 times a day. You need to take it on an on-going basis to make the best impact!

 

Natural Multivitamins

 1.     What is it?

multivitamins are used to provide vitamins that are not taken in through the diet. Multivitamins are also used to treat vitamin deficiencies (lack of vitamins) caused by illness, pregnancy, poor nutrition, digestive disorders, and many other conditions. Multivitamins are a combination of many different vitamins that are normally found in foods and other natural sources.

 

2.    What does it do?

Plenty of adults simply aren’t getting enough vital nutrients. Even those of us committed to a healthy lifestyle can struggle to ingest the many cups of veggies, fruits, fiber, and protein necessary to provide our bodies with maximum nutrition. If you decide to take a multi vitamin I would strongly recommend going with a natural Multi Vitamin.

 

3.    How to take?

The best time of day is usually the morning, with your first meal. That’s because vitamins are a synthetic substance and are best absorbed in your body when they are taken with food and its naturally occurring vitamins. Taking them in the morning allows for the best chance that they’ll be absorbed into your system with the food that you eat all throughout the day.