Choosing The Right SupplementsWith so many different types of fat burners, whey protein, creatine, BCAAs and protein bars on the market it can be hard to know where to start when choosing a supplement. Whey Protein Isolate (WPI) & Whey Protein Concentrate (WPC)The first thing we recommend for most people is a high quality whey protein or whey protein and casein blend (ie the Hybrid). Although our Whey Protein Isolate (WPI) is “the best” in that it is absorbed the fastest and contains almost zero fat and carbs, for most people, a decent whey protein concentrate (WPC) will be sufficient. The small amounts of fat and sugar in a good quality whey protein concentrate will not have a big impact in terms of your daily intake. Look for 75% protein or higher.
For those who really want to get lean and want a fast acting product then a pure WPI is the way to go. Just bear in mind that it costs a lot more to extract those small amounts of carbs and fats so if you mix it with milk or a high sugar drink you are probably adding more unwanted calories than were removed by the process of taking the WPC and turning it into WPI.
Whey protein isolate and whey protein concentrate are the best for muscle growth and general health but that doesn't mean they are the only protein powders you should consider. Musashi's Hybrid has a mix of WPI and Casein. Casein is great for preventing muscle catabolism, which can happen after heavy exercise. It is absorbed slowly so when the fast absorbing whey protein isolate has left your system the casein kicks in. It is also low in fat and carbs so an ideal option for those on a fat loss diet.
If you are looking to add weight or just need something a bit creamier or more satisfying that a high protein product, try Musashi's Bulk Protein Blend. It has about a 50/50 mix of protein and carbs and tastes fantastic. It has a mix of WPC, WPI plus extra vitamins and enzymes improve to mix. The lower price also makes it great value. In Thailand's hot climate a bit of sugar after exercise will be absorbed easily and the insulin spike created by a few carbohydrates will speed recovery and aid muscle growth.
BCAAsAll of these products, including the P40 High Protein Meal Replacement, contain high levels of BCAAs. BCAAs have been shown to be particularly effective at aiding muscle recovery and are preferred by some for their convenience. If you are lactose intolerant you could try whey protein isolate or BCAAs as both are lactose free. Serious sports people commonly combine additional BCAAs in capsule or powder form on top of their whey protein powder. Some also take their BCAAs before bed as they work while you sleep to repair damaged muscle tissue.
Creatine MonohydrateIf it is increases in power and strength you are after then creatine monohydrate is a great option. In the past creatine monohydrate was used only by body builders but in recent years it has increasingly been used by all sorts of sports people looking for an extra edge. Boxers, footballers and even tennis players have found it makes them move a bit quicker and hit that bit harder. Micronised creatine monohydrate is popular now although it is basically the same as normal creatine monohydrate but the particles are smaller. It costs more but there is no evidence it is more effective. Some people complain about stomach irritation from creatine monohydrate and anecdotal reports are that the micronised version is less of a problem for this small group.
Fat Burners - L CarnitineThe post common goal for anyone who exercises, whether they need to lose weight for a championship fight or just to fit into their clothes from last year, is for a good fat burner. The market in Thailand has been flooded with products claiming to be effective fat burners. Many of them contain ingredients that have been shown in some limited tests to act as fat burners but none of them has been consistently shown to be as safe and affective as L-Carnitine. Sometimes spelt as L Carnitine or just Carnitine, it works by acting as a transporting mechanism in your body so that the stored fat can be utilized as energy. Known as the Rolls-Royce of fat burners in Thailand L-Carnitine is now found in everything from water-based drinks to powdered coffees and capsulated products. None of these contain sufficient L-Carnitine to be effective and they often contain high levels for sugar. This will make you gain more fat not lose it! Other products use a weaker form known as L Carnitine Tartate. The best thing is to keep it simple and get straight Carnitine in either capsule or powder form. L Carnitine powder is better value than capsules but needs to be mixed with water first. Whichever you chose, take your Carnitine 20 minutes before exercise and make sure you consume at least 2 500mg capsules. If you take L Carnitine powder, best to take a small teaspoon mixed with water.
L-GlutamineOne often overlooked product is L-Glutamine. Our bodies can synthesize L-Glutamine ourselves but when we are under stress, both physical and mental, we often run low on this crucial amino. Whey protein isolate and whey protein concentrate both contain decent levels of L-Glutamine but if you are training extra hard then adding a bit more is recommended. It has no taste and comes in powder form so is best added to your protein shake or taken with straight water. L-Glutamine assists with muscle sparing and is used by the body in dozens of ways.
Protein BarsFinally, protein bars. 10 years ago protein bars with high levels of WPI or WPC and moderate levels of sugar and fats often tasted awful. Times have changed and it is now possible to eat proteins bars in reasonable quantities and both enjoy them and relax about their nutritional content. Despite this when choosing between protein bars, don't be fooled by simply looking at how much protein the bars contain. Many of the most popular protein bars are little different from a chocolate candy bar, except they cost a lot more. Make sure the protein levels are mostly from quality sources like whey protein isolate, whey protein concentrate and soy protein isolate. Carefully check the quantity of sugar fat. Many of the tastiest protein bars are delicious because they have so many low quality calories in them. Musashi's Bulk Protein Bars are carefully formulated to deliver a huge 27gms of protein without excess fats and sugars. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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