SUPPLEMENT INFORMATION

Keep in mind, supplements DO NOT work magic on their own — you have to do the work. It’s also important to note that you can certainly see changes without using them! You shouldn’t feel the need to rely on supplements, after all, FOOD is FUEL. The examples below are solely to educate you.

Please note, I do not recommend use of supplements for women currently breastfeeding.

BCAA

BCAA’s are a must have supplement. When you choose to add supplements into your diet, you should choose branched-chain amino acids (BCAA’s) that will support your immune system. Whenever you are weight training, lifting heavy or doing a high intensity workout, your body is under a large amount of stress. Sometimes the body is unable to tolerate these stress levels, which will result in illnesses and lack of muscle recovery. This essential amino acid cannot be produced by our bodies, meaning we have to consume it directly. BCAAs are not only necessary as building blocks of protein for muscle growth and repair. They also have multiple properties that enhance these growth processes well above and beyond normal amino acids. 

BCAA’s should be consumed during your workout. I recommend use of BCAA’s in powdered form. Want to give it a try? Try out our brand! It is the only one I trust: ZOISUPPLEMENTS.COM

L-GLUTAMINE 

L-Glutamine is the most common amino acid found in our muscles (60%). Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. During an intense workout, Glutamine levels are weakened in your body, which decreases strength and recovery. It could take up to 5-6 days for Glutamine levels to return to normal levels. Glutamine helps maintain hydration, healing process and cell volume. Additionally, studies have shown that Glutamine is linked to protein synthesis, which prevents your muscles from being “eaten up”. It can also help the production of growth hormones and serve as a boost to your immune system. 

Glutamine can be consumed at any point of the day. I recommend use of this supplement in powdered form. 

PROTEIN POWDERS

Protein powders can aid in muscle recovery and muscle cell synthesis. It is recommended that protein powders are consumed 30 minutes to 1 hour after your workout (unless otherwise stated on the product label). Although many people enjoy whey protein, I recommend plant based ones. Studies have shown that whey protein is closely affiliated with acne and bloating, an issue commonly experienced amongst women. Thus if you’re having a hard time meeting your protein intake daily, I recommend a plant based (vegan) protein powder!