Where Do I Start?
Whether you're just starting your fitness journey or looking to up your game, it can be a challenge to work out which supps will be most effective in giving you that extra push towards your goals. We've put together this short guide which we'll update over time to help you build a regimen suited to optimising your health and fitness outcomes.
If you're looking to build mass or maintain a leaner physique, protein is always a great place to start. Protein powders can be mixed with water or milk and provide the amino acids your body needs to build and maintain functional proteins in new muscle, while also helping to keep you feeling fuller for longer!
Whey protein (from milk) is a great all-purpose protein to take after training, and pea protein is an excellent alternative which works just as well with a similar amino acid profile while being completely plant-based.
If you're using protein to replace meals for dieting purposes, a meal replacement protein would be your go-to, being fortified with vitamins and minerals to replace much of the nutrition you'd otherwise miss out on and ward off the fatigue dieting may otherwise induce.
If your training regimen is more intense, pushing you to exhaustion, you'll probably want to consider a mass gainer protein after working out which has added carbs to refuel your muscle and avoid catabolism of muscle protein for energy.
If you work your muscles across the day without a dedicated training time (i.e. your daily routine involves physical exercise) then casein protein is a great option, similar to whey but more slowly absorbed so your body has access to aminos all throughout the day. Also try a blend of casein and whey!
While the protein powders discussed above have amino acid profiles which favour the strengthening of muscle, collagen's amino profile instead favours the repair of connective tissue. Collagen is one of the most ubiquitous proteins in our bodies, serving as molecular ropes to hold structures together, and it follows that consuming collagen is one of the most efficient ways to replace the aminos your body requires to produce its own collagen, improving the strength of bone, joints, skin, hair and particularly muscle fascia.
Using collagen to develop stronger fascia surrounding your muscle fibres, you can create muscle which is more resistant to injury while reducing delayed-onset muscle soreness as collagen speeds up the repair process. Matching the amino profile of collagen using 'vegan collagen' made from fermentation-derived amino acids is a great way to help encourage collagen production in your body if you're vegan.
Check out our article about the science of collagen!
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