Beginners Guide to Supplements

7/24/2019 Beginners Guide to Supplements

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ContentsBeginners Guide to Supplements

What are supplements? 4

Protein 6

Creatine 9

Branched Chain Amino Acids (BCAAs) 11

Vitamins and Minerals 13

Glutamine 16

Recovery Supplements 18

Pre-Workout Supplements 20

Fat Loss Supplements 22

Weight Gain and Muscle Growth Supplements 24

Disclaimer 26

Supplement Centres Beginners Guide to Supplements

A free guidefrom Supplement Centre supplementcentre.com

Matrix Creatine Ethyl Ester Tablets

CEE Hardcore x 500

14.99

Grenade Fat Burner Thermo

Detonator x 100

28.99

Maximuscle Cyclone Whey Protein+ Creatine - 1.2 kg

31.90

Matrix Whey Protein Powder 5 kg

39.99
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Introduction


3

CNP Professional Pro-Flapjack Bars x 24

23.99

Optimum Nutrition 100% Whey 2.27 kg

46.95

Find out if supplements are right for you. If so, which ones?

New to training? Looking to bulk up

but not sure if supplements are the way

forward? Coming back from injury and

want to boost your recovery?

Supplements are no substitute for a balanced diet

and strict workout regime. But they can cover the

nutritional gaps in your diet, providing that extra

nutrition you need to reach your workout goals.

If youre perplexed by the staggering array of

products on the market, and the multiple claims they

make - relax.

Here we bring you the basics on supplements; a

of supplements.

We talk about whats in different types of

supplements, and how the ingredients work with

your body.

make informed choices about what supplements to

take and how.
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4

What are supplements, what are they for and what are the different types available?

Looking to boost training performance

in the health angle? Or simply curious to

know more about the plethora of dietarysupplements on the market today? This is

the guide for you.

Sportsmen and women take supplements to supply

the body with additional nutrients needed during

training. Others might take them to aid recovery

from illness or injury. Some take a supplement to

make up for nutrients lacking in their diets.

Knowing what to take, why youre taking it and how

it works is key to making the most of your healthy

training regime.

What types of supplements are

there?

Dietary supplements can be bought as capsules,

powders, drinks, and snack bars. But its the

ingredients that count, not the form. Different

ingredients are absorbed by the body at different

rates and some products are better taken in one

form than in another.

What are supplements?

Atlas Superweight Gainer Protein &

Carbohydrate Blend - 5 kg

37.14

PhD Nutrition Catalyst-Multi Nutrient

Matrix Multivitamins x 60

19.95
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5

Matrix Hardcore Bulgarian TribulusTerrestris x 120

10.99

BSN NO Xplode Nitric Oxide Powder -645 g

39.99

Do your research, and choose what works best with

your body and your daily schedule.

Supplements can be split into two categories:

1. Foods regulated by the Foods Standards Agency

2. Medicines regulated by the Medicine and

Healthcare Regulatory Agency

Its important to ensure that any supplement you

take is properly approved. Take medical advice

before implementing major dietary changes

and, when taking supplements always follow the

manufacturers directions.

Elite athletes should consult the UK Anti Doping

selecting a product.

Why use supplements?

Intense physical activity places greater demands on

your bodys physical resources. Raising your intake

vital nutrients helps supply your bodys increaseddemands - as part of a healthy diet.

Used correctly, supplements are designed to help

you train harder, recover quicker and maximise your

physical potential.

Different supplements are used for different types

of activity:

Pre-workout supplements- build energy

levels to maximise workout performance. Recovery supplements- help your body to

recover faster from a hard workout.

Fat loss supplements- boost your metabolism,

build lean muscle and suppress appetite.

Weight gain supplements- protein for lean

muscle mass.

Muscle growth supplements-promote

power, strength and lean muscle.

As well as specialised supplements targeted at

some great all round products available. These

achieve a good balance of nutritional support for the

How should you use supplements?

Supplements can work alongside a healthy diet

to ensure that your body gets all the nutrients it

needs. You should never take any supplement unless

you have a clear understanding of the ingredientsinvolved and how they might affect you.

It is always advisable to seek medical advice before

taking supplements.

What are supplements? (continued)
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6

Protein is one of the three

macronutrients your body needs for

energy. The other two are carbohydrates

and fats.

Protein is a series of amino acids. Amino acids

are the bodys key source of nitrogen. A positive

nitrogen balance allows the body to grow and repair

muscles, so your body needs protein to promote

muscle growth and maintain lean muscle mass.

Protein supplements can help athletes and

bodybuilders achieve the necessary daily

intake of protein.

Types of protein supplements

There are three key types of protein supplement:

1) Whey Protein

Whey proteincontains those amino acids essential

for muscle building leucine, isoleucine and valine

which it rapidly delivers to the body. Weight gainedthrough the ingestion of whey protein comes in the

form of muscle mass, not body fat.

There are four main types of whey protein

supplements to consider:

Whey protein isolate At around 90-98%pure protein, this is the purest form of whey

protein. It contains less fat or lactose than whey

protein concentrate, and also has a lower amino

are watching their weight.

Whey protein concentrate Composed

of around 70-85% protein content, whey

concentrate contains more fat and lactose, but is

packed full of amino acids and whey peptides. Itsalso cheaper than whey isolate and a good option

for those trying to bulk or gain weight.

Hydrolysed whey protein This form is pre-

digested in a laboratory setting, which gives it the

advantage of being ready for immediate delivery

to the muscles. With such a fast absorption rate,

it is used during workout and post-workout.

Whey protein blends a blend will contain amix of whey concentrates and whey isolates. This

is a middle of the road option for those who are

Protein
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7

Dymatize Iso 100 Whey Protein 2.2 kg

65.99

Matrix Anabolic Protein Powder - 5 kg

44.99

Protein (continued)

maintaining weight rather than bulking or cutting,

and who want a quality supplement thats also

cost effective.

2) Micellar casein protein

Micellar casein proteinis isolated from milk, and

is around 70% protein. It takes much longer to

digest than whey protein. Its slow absorption

prolongs the period for which the body receives a

supply of amino acids. It encourages the burning of

carbohydrates for energy, making it a popular choice

for those wishing to gain weight.

3) Protein blends

Protein blends are a combination of the above

protein sources. If you are looking for a supplement

that offers both fast digesting (for immediate energy

use) and slow digesting properties (for prolonged

positive nitrogen balance), then a blend can be a

cost effective choice.

Reasons to take a protein

supplement

The average body requires a proper nitrogen

balance to carry out muscle maintenance, but it will

need additional nitrogen when muscle growth and

repair is required. Adding protein via food can be

costly and time consuming. Supplements are easy

and relatively cheap.

For weight cuttersprotein speeds up the

metabolism and aids dieting by encouraging the

body to burn fat for fuel.

For weight gainersthere are special weightgainer protein supplements, a mixture of protein and

carbohydrates.

For bodybuildersprotein is vital if you want to

build muscle.

For athletesprotein provides extra energy, and

repairs muscle.

Ten effects of protein:

1. Acts as a source of energy when carbs are not

available

2. Helps the body burn fat for fuel

3. Preserves muscle tissue during dieting or cutting

4. Builds and maintains hormone levels

5. Keeps pH levels balanced

6.

7. Keeps the bodys immune system functioningproperly

8. Boosts metabolism

9. Regulates growth hormone levels

10. Helps lower insulin levels in the blood
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8

Optimum Nutrition Platinum Hydro Whey

1.6 kg

52.74

Matrix Nutrition Micellar Casein Protein

2.25 kg

34.95

CNP Professional Pro Whey Protein - 4.25

kg

82.95

How to use protein supplements

How much protein to take

The recommended daily allowance for adult proteinintake is 55 g. For bodybuilders and endurance

athletes this can rise to between 80 g and 160 g

depending on body weight and level of training.

Check your individual protein requirements to

gauge how much supplementation your

diet requires.

When to take protein supplements

On waking- the body has fasted overnight so a

fast digesting protein will quickly restore a positivenitrogen balance. An additional slow acting protein

will keep you topped up until your next

protein meal.

Pre-workout - a slow digesting protein powder

maintains a positive nitrogen balance throughout

a workout.

Post-workout - a fast acting protein helps speed

recovery, a slow acting protein will see you throughto your next meal.

Overnight- your body is starving, so slow digesting

micellar casein will maximise your nitrogen balance

during this period.

Anybody considering hard training needs to make

sure they get enough protein to enable their body

to cope with the repair, maintenance and growth of

muscle cells. Correct protein consumption is key to

Protein (continued)

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9

Creatine can help you to work out harder, for longer

Creatine is a natural compound the

body produces in the pancreas, kidneys

and liver. The bloodstream carries

the creatine to your muscles, where itconverts into phosphocreatine.

This substance helps to increase the amount of

Adenosine TriPhosphate (ATP) available in your

system. ATP is an energy source for muscles. The

goal when adding a creatine supplementto your diet

is primarily to prevent premature muscle fatigue, so

you can work out harder for longer.

Creatine helps the body function better in several

ways, including:

Boosting energy and extending training capacity.

Increasing muscle mass.

Working as an antioxidant to assist with muscle

repair.

Regulating calcium levels.

Improving sporting performance.

Because creatine helps boost strength, build muscle

mass, and increase endurance, it is of particular

use to bodybuilders, powerlifters, and endurance

who is physically active and looking to improve their

performance.

Types of creatine supplements

There are different types of creatinesupplements available.

1) Creatine Monohydrate. The oldest and most

tried and tested form of creatine supplement, its

also the cheapest. It is composed of 88% creatine

and 12% water.

2) Creatine Ethyl Ester.Designed to be more

easily absorbed and gentler on the stomach,

this supplement combines ester with creatinemonohydrate.

Creatine
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10

Monohydrate 250 g

9.99

Matrix Creatine Ethyl Ester Tablets CEE

Hardcore x 500

14.99

3) Kre-alkalyn. This is pH buffered creatine. Its

formulated to resist breakdown during digestion and

reduce the need for front loading.

Other creatine supplements mix creatine with

carbohydrates, vitamins, minerals, and amino acids.

For the sake of convenience, creatine supplements

come in powder form (fast acting), pills and capsules

(convenient and easy to take), as a sports drink

Reasons to take Creatine

Eating normally allows you to store around 120 g of

creatine, but our bodies actually have the capacity to

store 160 g.

Taking a supplement is one way to help your

muscles to top up their store, maximising their

potential for exercise.

To assimilate 5 g of creatine via a food source, you

would need to eat the equivalent of 4 x 10 oz steaks

- thats on top of your usual diet.

During the loading phase, where you build up your

creatine levels, you would need to eat 16 x 10 oz

steaks per day.

Supplements are also a great source of creatine

for vegetarians and vegans, who might not get a

How to use creatine

Always check the quality of the creatine you buy -

and be sure to follow the manufacturers guidelines.A typical creatine supplement like Matrix Hardcore

Creatine Powderis taken in two phases:

1) Loading

20 g per day for 5 days (at 4 x 5 g

throughout day) or,

25gms per day for 4 days (at 5 x 5 g

throughout day).

2) Maintenance

5 g per day (one slightly heaped 5 ml teaspoon

approximately) for 7- 10 weeks with two - three

weeks off before re-loading and maintaining.

A creatine supplement provides an easy way to

supply the extra energy your muscles need.

Creatine (continued)

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11

Branch chain amino acids (BCAAs) are the building blocks of muscle

Your body uses around 20 different amino

acids to grow muscle.

Some can be produced by your body, others cannot.Ones that cant are known as essential amino acids,

essential because they must be put into your

system via diet.

Three of these essential amino acids are the

branched chain amino acids (BCAAs), branched

because of their molecular structure, which

resembles a tree branch. These three essential

amino acids account for a third of skeletal muscle.

Once ingested, BCAAs bypass the liver and go

straight to the muscle tissue, quickly transforming

into an available energy source - exactly what you

need when working out.

The three BCAAs are leucine, isoleucine and valine.

They work together to prevent fatigue and to

maintain muscle mass and strength during times ofphysical stress, including intense workouts.

Leucine: has anti-catabolic properties and is

possibly the most important of the three BCAAs

because of its capacity to stimulate muscle

protein synthesis.

is both glucogenic and ketogenic.

It helps prevent muscle wastage and promotes

tissue repair - important for anyone on a training

programme. Its also important as it helps maintain

blood glucose levels.

Valine: promotes nitrogen equilibrium, repairs

tissue, and can stimulate the central nervous system

- essential for optimal cognitive functioning.

BCAA supplementscome in various forms. You

can buy powder in packs of 500 g or 1 kg, or there

are tablets, capsules and pills. The optimal ratio of

leucine, isoleucine and valine is 2:1:1. Most BCAA

supplements adhere to this.

supplement

If you work out at the gym, run, cycle or swim

Branched Chain Amino Acids (BCAAs)
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12

Matrix Leucine Tablets x 120

14.99

Optimum Nutrition BCAA 5000 Powder

324 g

27.99

BCAAs (continued)

on a regular basis you could potentially use more

BCAAs than you get from your food. Thats where a

of BCAAs is essential for bodybuilders, weightlifters

and endurance athletes.

Without adequate BCAAs, molecular growth and

development cant take place. If you aim to build

muscle you should ensure you ingest enough of

these three very important amino acids.

Because they are metabolised in the muscles,

BCAAs are quickly absorbed and provide a rapid,

available source of energy just when you need

it most.

When combined, these three powerful amino

acids can:

Support the action of insulin

Trigger protein synthesis

Regulate blood sugar levels

Allow you to train harder for longer

Enhance mental functioning during periods ofstress

Act as a readily available energy source

Aid rapid recovery

Increase testosterone levels post-workout

Assist with fat loss

Because BCAAs offer a quick energy source, and aid

in the repair and building of muscle, the best time

to take them is on your training days. Every productwill list recommended dosages so do read the

instructions carefully. For example, something like

Matrix BCAA RAW drinkshould be taken in the

following way:

Mix one scoop (approximately 10 g) into 200-250

ml of water.

Drink post-workout.

muscle preservation can be derived from taking

BCAAs at other times of day, but this should be in

addition to the above, not instead of.

BCAAs are best taken on an empty stomach.

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Vitamins and minerals keep your body working well - whatever your goals

Vitamins and Minerals

Vitamins and minerals are essential

nutrients your body needs to

work properly.

The sheer range of nutrients we require is vast, and

is best supplied by a healthy, balanced diet.

When thats not possible or during periods

of particular need, supplements can assist in

maintaining health and vitality.

Vitamins can be divided into two types:

Fat-soluble your body stores fat-soluble vitamins

in your liver and tissue for later use.Water-soluble water-soluble vitamins are not

stored in your body, so they need to be regularly

topped up.

A multivitamin supplementcould help you to

support your body during training, when there is a

risk of becoming depleted of essential nutrients.

Which vitamins and minerals?

Minerals

The essential minerals your body needs are: calcium,

magnesium, iron, copper, iodine, zinc, manganese,

potassium, selenium, chromium, molybdenum,

foods, vegetables, fruit and nuts.

Vitamins

The 13 vitamins your body needs to maintain health

are: A, C, D, E, K and the 8 B vitamins.

The fat soluble vitamins (A, D, E, and K) are found in

fatty foods like animal fats, vegetable oils, dairy foods,

The water soluble vitamins (vitamin C and the B

vitamins) are found in fruit, vegetables and grains.

As you can see, its quite an array, but its vital to

have an adequate supply of nutrients in your diet.

The importance of keeping your body topped up

with vital vitamins and minerals becomes clear when
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Animal Pak Multivitamins x 44

30.99

Vitamins and Minerals (continued)

Minerals

Minerals perform a range of tasks, including:

Building strong bones and teeth.

cells.

Turning the food you eat into energy.

Vitamins

Vitamin A good for your skin and eyesight.

Vitamin C keeps cells healthy.

Vitamin D regulates calcium and is essential for

strong bones and teeth.

Vitamin E helps maintain cell structure. Vitamin K aids with blood coagulation and

cell growth.

The eight B Vitamins:

Thiamin (B1) - helps convert glucose into energy.

healthy eyes and skin.

Niacin (B3) converts energy and supports the

nervous and digestive system. Pantothenic Acid (B5) produces red blood cells

and steroid hormones.

and development, immune function and steroid

hormone activity.

Biotin (B7) - for metabolism, fat synthesis, amino

acid metabolism and glycogen synthesis.

Folate (Folic Acid) (B9) - needed to form red

blood cells, and helps DNA synthesis and

cell growth.

Cyanocobalamin (B12) helps break down fatty

acids to produce energy, and helps produce andmaintain the myelin found around nerve cells.

Boosting vitamin and mineral

intake

For your body to perform at its maximum potential

you need to consume a wide variety of essential

nutrients and vitamins.

This is especially important for those who work out- because training can put additional stress on

the body.

Multivitamin supplements can offer a simple and

easily measurable method to ensure that your

nutrients it needs.

PVL Essentials Multi Maxx Multivitamins x 60

6.89

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Matrix Nutrition Multi-Vits x 120

9.99

MusclePharm Armor-V Multivitamins x 180

33.94

How to use vitamin and mineral supplements

Always follow the manufacturers directions. For additional information - these are the recommended daily

allowances (RDAs)for vitamins and minerals as stated by the European Union.

Vitamin RDA Mineral RDA

Vitamin A 800 mg Calcium 800 mg

Vitamin D 5 mg Magnesium 375 mg

Vitamin E 12 mg Iron 14 mg

Vitamin K 75 mg Copper 1 mg

Vitamin B1 (Thiamin) 1.1 mg Iodine 150 mg

1.4 mg Zinc 10 mg

Vitamin B3 (Niacin) 16 mg Manganese 2 mg

Vitamin B5 (Pantothenic Acid) 6 mg Potassium 2000 mgVitamin B6 (Pyridoxine) 1.4 mg Selenium 55 mg

Vitamin B7 (Biotin) 50 mg Chromium 40 mg

Vitamin B9 (Folate) 200 mg Molybdenum 50 mg

Vitamin B12 (Cyanocobalmin) 2.5 mg Fluoride 3.5 mg

Vitamin C 80 mg Chloride 800 mg

Phosphorus 700 mg

Eat a healthy and varied diet and discuss your supplementary needs with a medical practitioner beforecommencing a programme of supplements.

Vitamins and Minerals (continued)

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Glutamine helps your muscles grow

Glutamine is important to athletes and

bodybuilders because it drives muscle

building nitrogen into muscle cells, where

it is synthesised for muscle growth.

Glutamine is an amino acid produced naturally

in the human body. It is mostly found in skeletal

muscle, but also resides in the lungs, liver and

stomach. The substance is the primary fuel for the

immune system, and a secondary fuel source for the

digestive system.

Helps prevent muscle tissue from breaking down

(it is anti-catabolic)

Accelerates protein synthesis and muscle growth

Aids muscle recovery

Boosts the immune system

Increases the production and release of

growth hormones Promotes nitrogen retention

Increases endurance by replenishing glycogen

Boosting glutamine

When somebody is injured, undergoes surgery, hasan infection or is dealing with a prolonged period of

stress, their glutamine levels can fall and a glutamine

supplement could help. People who undertake

glutamine supplement.

How does glutamine help the

bodybuilder or endurance athlete?

Maintaining a positive nitrogen balance and highglutamine levels is crucial to building muscle. Your

body will try to keep a constant level of glutamine

in the bloodstream. But when you work out, your

muscles release glutamine into your system.

your workout needs, it will take its supply from

the glutamine stored in your muscles, pushing your

body into a catabolic - muscle consuming - state.

Glutamine supplements are designed to prevent thisfrom happening - providing the body with all the

glutamine it needs during periods of physical stress.

Glutamine
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MET-Rx Pure L Glutamine 500mg x 200

7.95

Matrix Nutrition Pure L-Glutamine 240 x

500 mg

13.99

Glutamine (continued)

Which glutamine supplement?

Glutamine can be added to your diet in one

of two ways:

Designed to provide a potent dose of pure

glutamine directly into your muscle cells, glutamine

supplements come in tablet, pill, capsule or

powder form.

If you prefer tablet form, try something like Matrix

Pure L Glutamineor if you prefer powder

Nutrition L-Glutamine

If you go for powder, be sure to take it with a cold

liquid, not hot, as heat destroys glutamine.

Look for added glutamine in the list of ingredients.

Protein supplements come in powder, capsule, tablet

or liquid form.

A good example of a protein powder containingglutamine is Matrix Anabolic Protein Powder.

How to use glutamine supplements

Glutamine supplements are needed most during

the recovery period, when your body has depleted

its levels and is in danger of falling into a catabolic

enable your body to recover faster and

more effectively.

It could also be appropriate to top up your

glutamine level before training, ensuring that yourbody doesnt run short during your workout.

How much glutamine you need will depend on the

level of activity you undertake. Always check the

label for the recommended dose, and consult a

medical professional before use, particularly if you

are diabetic.

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Recovery supplements help your body to repair muscle after exercise

recover and repair. The 30 60 minute

period following a training session is

referred to as the anabolic window.

construct muscle tissue.

In order to take advantage of the anabolic state, you

building nutrients. If you dont, your body will switch

to the catabolic state and instead burn muscle for

fuel. Recovery supplements are designed to help

you refuel at this critical time.

Recovery supplements can help to:

Repair muscle tissue and avoid muscle wastage

Speed up the recovery process

Build new muscle tissue

are resting

Replenish nutrients quickly and easily in onetablet or scoop

Get your body ready for the next session sooner

Which recovery supplement?

Recovery supplementscontain fast acting creatine,

proteins and carbohydrates, to help your bodylaunch the repair and recovery process immediately

after workout.

Whey protein- stimulates muscle

protein synthesis

Casein- prolongs muscle protein synthesis

Carbs - release energy to help muscles restore

glutamine levels

Creatine - acts as an antioxidant to assist with

muscle repair

- the three most critical amino acids

needed for muscle growth

Vitamins/Minerals- to replace essential nutrients

lost during exercise

Recovery supplements come in tablet, capsule,

pill or powder form and are blends of a range of

Recovery Supplements
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nutrients designed to give your body a much needed

boost, post workout.

An example of a recovery supplement is Matrix

Recovery. This blends protein, carbohydrates, andvitamins in a ratio believed optimal for muscle

tissue recovery.

Boosting recovery

If you dont get the right amount of nutrients

into your body post-workout, you run the risk

of suffering muscle wastage. Without adequate

nutrition, the body burns muscle tissue for fuel.

For the athlete or weightlifter, recovery supplements

are formulated to enhance recovery, making sure

Check out the ingredients of any recovery

supplement before taking it. Look for a formula that

combines whey protein, fast digesting carbohydrates,

added BCAAs, and some or all of the following:

casein, creatine, l-glutamine, vitamin/mineral

complex, and an antioxidant complex.

How to use recovery supplements

The time to take a recovery supplement is

immediately after working out, when the body is

storing more glycogen in the muscles. This helps

the body to optimise its ability to repair and build

muscle while in the anabolic state.

You could stack your own range of products, or

you could use a specially formulated recoverysupplement blend that has done the measuring and

balancing for you.

Pick a formula that meets your needs and stick with

it for at least 6 weeks, giving it plenty of time to see

if it works for your individual body type, metabolism

and programme of activity.

Optimum After Max Recovery Supplement -

1.94 kg

44.89

Matrix Recover-XT Recovery Supplement

5 kg

42.99

PhD Nutrition Recovery 2:1 Recovery

Supplement - 1.28 kg

21.32

Recovery Supplements (continued)

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Get the most from your workout with the right pre-workout supplements

Pre-workout supplements are designed

to give your body an extra boost of

energy to prepare it for intense exercise.

They usually contain a mixture of nitricoxide, amino acids, and stimulants such

as caffeine.

Nitric oxide opens up the blood vessels and gets the

blood pumping. Amino acids are the building blocks

of muscle building. Caffeine gives your body a wake-

up call.

The aim is to get you working longer and harder

and with an increased level of focus. A pre-workoutsupplement could give you the boost you need to

get going.

Pre-workout supplements can help you get the most

out of every session by:

Increasing energy

Increasing endurance Improving performance

Increasing muscle growth

Burning off body fat

Reducing muscle breakdown

Improving focus

Boosting pre-workout energy

Pre-workout supplementsare just the thing forthose days when you can hardly crawl out of bed,

never mind face the gym. Perhaps youve had a long

hard day at work and would really rather not bother

with training? A good pre-workout supplement

can make you feel stronger, work longer, and

concentrate on the job in hand.

If you work out, youll want to ensure you get

the most out of every session. Pre-workout

supplements are designed to help you do that.

Which pre-workout supplement?

Which pre-workout supplement you opt for

depends upon your individual goals and budget.

The combination of ingredients in your chosen

supplement has been formulated to improvedifferent aspects of your training session.

Pre-Workout Supplements
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Muscle Pharm Assault Pre Workout

Supplement 735 g

25.99

Here are some guidelines on the various functions

of the individual ingredients:

For muscle growth focus on BCAAs and

whey protein.

For strength and power creatine

monohydrate and taurine.

For energy and focus caffeine or tyrosine.

For endurance check for ingredients such as

beta-alanine and citrulline malate.

For muscle protection look for vitamin E,

alpha lipoic acid and N-acetyl-cysteine (NAC).

Pre-workout supplements come ready blended

and balanced, and in a variety of forms including

powder, capsules, pills and tablets. An example of an

excellent pre-workout supplement is Animal Rage,

available in powder or capsule form.

How to use pre-workout

supplements

The purpose of pre-workout supplements is to

improve performance during the training session,

and to keep your body in an anabolic state

throughout. A product like Animal Rageshould betaken as follows:

1 scoop in 120 ml of liquid

Consume 20 - 30 minutes before workout

Only 1 serving in a 24 hour period

Do not take within 6-8 hours of bedtime.

Most pre-workout supplements should be taken on

an empty stomach, but always refer to the guidelines

Matrix Nutrition Rage 2.0 High Strength Pre

Workout Formula 250 g

19.99

PharmaFreak Ripped Freak Pre-Workout

Supplement - 200 g

25.99

Gaspari SuperPump Max Pre-Workout

Supplement - 640 g

27.74

Pre-Workout Supplements (continued)
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Do you want to lose a few pounds or sculpt a six pack?

Only about a third of adults in England

18.5 - 25 (1). Being overweight or obese,

increases the risk of serious healthproblems like type 2 diabetes, heart

disease, and some cancers.

Whether youre looking to lose a few pounds, shed

serious weight or sculpt an impressive six-pack, fat

loss supplementsare designed to help fast trackyou towards your weight loss goal.

Used properly as part of an overall health and

Optimise your metabolism

Fight food cravings

Burn fat

Increase your energy levels

Maintain lean muscle mass

Which fat loss supplement?

Fat loss supplements are designed to work by

speeding up metabolism, suppressing appetite and/or

blocking fat absorption.

Thermogenics- Thermogenic fat loss supplements,such as Matrix Acai Berry Green Tea Weigh Loss

Tabletsare formulated to

boost metabolism.

T5 Fat Burners, such as Matrix T5-XT Extreme,

are stack supplements designed to both speed up

metabolism and suppress appetite.

Lipolysis Enhancers - Lipolysis fat loss

supplements, such as Matrix CLA Weight LossSoftgels, help release fat cells so they can be burned

for energy.

Antioxidant

fat loss supplements contain natural super food

extracts devised to help control

insulin production.

Boosting fat loss

When taking any weight loss supplement it is

important to understand how it works and how it

might affect you.

Fat Loss Supplements
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MusclePharm CLA Core Fat Loss

Supplement x 90

23.99

Matrix Nutrition T5-XT Extreme Fat Burners

x 60

19.95

Fat Loss Supplements (continued)

Thermogenics - The role of fat burners is to

increase your core temperature. This increases the

bodys demand for energy, resulting in more calories

being burned.

T5 fat burnerscan also enable the body to work

harder for longer, which will result in even more

calories burned.

Some thermogenic supplements can also help you

to control calorie intake by reducing appetite.

Caution: because thermogenics speed up your

metabolism, it is important to consult a medical

practitioner before using them.

Lipolysis Enhancerswork by breaking down fat

cells and producing ketones, which can then be used

for energy.

Combined with aerobic exercise, they can be a

powerful weight loss tool.

can help with

lean muscle building. It supports the body in the

recovery and repair process and contributes to ahealthy immune system.

are designed

to help control your bodys insulin production,

important because excess insulin production can

not only lead to type 2 diabetes but will result in

forcing your body to store excess fat.

How to use fat loss supplements

The key to successful and healthy weight loss is to

make sure you burn fat, not muscle. Used correctly,

weight loss supplements can help you to lose weightwhile preserving muscle tissue.

You could combine an effective fat burner with

Matrix Diet Whey. Or consider using a T5 fat burner

in conjunction with BCAAs, which not only help

prevent muscle deterioration but also increase fatty

acid utilisation for energy.

Do your homework, set realistic goals, and make

sure that a healthy eating plan and regular exercise

are at the heart of your weight loss programme.

(1) http://www.nhs.uk/news/2013/02February/Pages/

Latest-obesity-stats-for-England-are-alarming-

reading.aspx

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24

Weight gain and muscle growth supplements can help build leaner muscle mass

Your body needs energy to perform

its day to day functions, it needs extra

energy to carry it through your exercise

regime, and it needs additional energy tobuild muscle mass.

If you dont consume enough calories, you will

burn away those muscles youve worked so hard to

develop. Weight gain supplements are designed to

work alongside a healthy balanced diet to ensure

that your body has all the nutrition it needs to grow.

Weight gain supplementsare formulated to:

Boost intake of high quality protein

Increase intake of the right kinds of fats

Top up calories, maintaining a positive

energy balance

Fuel workouts

Preserve muscle mass

Help you gain lean muscle

Repair muscle in the post-workout period Speed up the recovery process

For weight/mass gainers, it is essential your body

receives all the fuel it needs to build bulk.

Which weight gain supplement?

It is crucial that any weight gain is composed

of strong, lean muscle, not fat. To achieve this,

your body needs a plentiful supply of the three

macronutrients it uses for energy.

Protein

Provides amino acids, which are the building blocks

of muscle. To ensure these amino acids are usedfor muscle building, and not burned for energy you

can top up your protein levels with Matrix

Platinum Mass.

These offer the body a source of sustained energy,

so it doesnt need to tap into your supply of amino

acids. Nutrisport Energy Boostis a good source of

complex carbohydrates, formulated to help you rack

up calories and maintain energy levels.

Weight Gain and Muscle Growth Supplements
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Supplement Centres Beginners Guide to Supplements 26

Follow the three golden rules before taking supplements

Taking supplements can represent a

the case, its vital to consider the effect

supplements have on your health. Beforetaking any supplement, keep in mind

these three golden rules:

1. Sport supplements can have a powerful

physiological effect. Always consult with your

General Practitioner (GP) before taking any

supplement. If you have concerns about your

underlying health, your GP is best placed to

advise on what supplements are safe for you

to take.2. Supplements are designed to be taken in

conjunction with a healthy diet and exercise. No

supplement is a magic bullet. You wont achieve

your training aims unless you work hard in the

gym and eat sensibly.

3. Always follow the manufacturers directions and

recommended dosages. Never use supplements

irresponsibly.

allergy sufferers should avoid e.g. egg, gluten, etc.

Always read the list of ingredients and be sure to

follow the rules listed above. Your health is

your responsibility.

Our products are not intended to prevent, or treatany medical condition. Any claims made on product

labels and website product descriptions are the sole

responsibility of the manufacturer.

Liability for adverse reactions to supplements, or

perceived under performance of supplements, lies

solely with the product manufacturer.

For the avoidance of doubt, Supplement Centre

does not limit its liability for death or personalinjury to the extent only that it arises as a result of

directors, employees or other representatives.

For more information please refer to the disclaimer

page and terms and conditionson the Supplement

Centre website.

Disclaimer

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