Supplement Centre's Beginner's Guide to Supplements

Supplement Centre’s Beginner’s Guide to Supplements

A free guide from


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Contents Beginner’s 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

Matrix Whey Protein Powder 5 kg £39.99

A free guide from Supplement Centre

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 supplementcentre.com


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Introduction

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 you’re perplexed by the staggering array of products on the market, and the multiple claims they make - relax.

Optimum Nutrition 100% Whey 2.27 kg £46.95

Here we bring you the basics on supplements; a GPIEVGSRGMWIKYMHIEMQIHXSKMZI]SYGSR½HIRGI [LIRXEOMRK]SYV½VWXWXITWMRXSXLI[SVPH of supplements. We talk about what’s in different types of supplements, and how the ingredients work with your body. ,IVI]SY´PP½RHEPPXLIMRJSVQEXMSR]SYRIIHXS make informed choices about what supplements to take and how.

CNP Professional Pro-Flapjack Bars x 24

£23.99 A free guide from Supplement Centre

supplementcentre.com


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What are supplements?

What are supplements, what are they for and what are the different types available? Looking to boost training performance XSEGLMIZI]SYV½XRIWWKSEPW#-RXIVIWXIH in the health angle? Or simply curious to know more about the plethora of dietary supplements on the market today? This is the guide for you.

Knowing what to take, why you’re taking it and how it works is key to making the most of your healthy training regime.

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.

Dietary supplements can be bought as capsules, powders, drinks, and snack bars. But it’s 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.

Atlas Superweight Gainer Protein & Carbohydrate Blend - 5 kg £37.14 A free guide from Supplement Centre

What types of supplements are there?

PhD Nutrition Catalyst-Multi Nutrient Matrix Multivitamins x 60 £19.95 supplementcentre.com


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What are supplements? (continued) Do your research, and choose what works best with your body and your daily schedule.

Different supplements are used for different types of activity:

Supplements can be split into two categories:

y Pre-workout supplements - build energy levels to maximise workout performance. y Recovery supplements - help your body to recover faster from a hard workout. y Fat loss supplements - boost your metabolism, build lean muscle and suppress appetite. y Weight gain supplements - protein for lean muscle mass. y Muscle growth supplements - promote power, strength and lean muscle.

1. Foods regulated by the Foods Standards Agency 2. Medicines regulated by the Medicine and Healthcare Regulatory Agency It’s 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 manufacturer’s directions. Elite athletes should consult the UK Anti Doping %KIRG]´WSJ½GMEPPMWXSJFERRIHWYFWXERGIWFIJSVI selecting a product.

As well as specialised supplements targeted at WTIGM½GEWTIGXWSJ]SYVXVEMRMRKVIKMQIXLIVIEVI some great all round products available. These achieve a good balance of nutritional support for the [LSPISJ]SYV½XRIWWTPER

Why use supplements?

How should you use supplements?

Intense physical activity places greater demands on your body’s physical resources. Raising your intake SJWTIGM½GZMXEQMRWQMRIVEPWTVSXIMRWERHSXLIV vital nutrients helps supply your body’s increased demands - as part of a healthy diet.

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 ingredients involved and how they might affect you.

Used correctly, supplements are designed to help you train harder, recover quicker and maximise your physical potential.

It is always advisable to seek medical advice before taking supplements.

Matrix Hardcore Bulgarian Tribulus Terrestris x 120 £10.99 A free guide from Supplement Centre

BSN NO Xplode Nitric Oxide Powder 645 g £39.99 supplementcentre.com


6

Protein

4VSXIMRMWXLIOI]XSHIZIPSTMRK½XRIWW 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 body’s 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 protein contains those amino acids essential for muscle building – leucine, isoleucine and valine – which it rapidly delivers to the body. Weight gained through 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: y 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 EGMHWTVS½PI%KSSHGLSMGIJSV[IMKLXPMJXIVW[LS are watching their weight. y 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. It’s also cheaper than whey isolate and a good option for those trying to bulk or gain weight. y Hydrolysed whey protein – This form is predigested 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. y Whey protein blends – a blend will contain a mix of whey concentrates and whey isolates. This is a middle of the road option for those who are



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Protein (continued) maintaining weight rather than bulking or cutting, and who want a quality supplement that’s also cost effective. 2) Micellar casein protein

Micellar casein protein is 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.

For weight cutters protein speeds up the metabolism and aids dieting by encouraging the body to burn fat for fuel. For weight gainers there are special weight gainer protein supplements, a mixture of protein and carbohydrates. For bodybuilders protein is vital if you want to build muscle. For athletes protein provides extra energy, and repairs muscle.

3) Protein blends

8LIFIRI½XWSJTVSXIMR

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.

Ten effects of protein:

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.

Matrix Anabolic Protein Powder - 5 kg £44.99 A free guide from Supplement Centre

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. 6IKYPEXIWXLIFEPERGISJ¾YMHMRXLIFSH] 7. Keeps the body’s immune system functioning properly 8. Boosts metabolism 9. Regulates growth hormone levels 10. Helps lower insulin levels in the blood

Dymatize Iso 100 Whey Protein 2.2 kg £65.99 supplementcentre.com


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Protein (continued) How to use protein supplements How much protein to take

The recommended daily allowance for adult protein intake 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

Optimum Nutrition Platinum Hydro Whey 1.6 kg £52.74

fast digesting protein will quickly restore a positive nitrogen 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 through to your next meal. Overnight - your body is starving, so slow digesting

micellar casein will maximise your nitrogen balance during this period.

CNP Professional Pro Whey Protein - 4.25 kg £82.95

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 HIZIPSTMRK½XRIWW

Bodybuilding Supplements & Sports Nutrition... ±;I,EZI-X%PP²


Matrix Nutrition Micellar Casein Protein 2.25 kg £34.95



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Creatine

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 it converts 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 supplement to your diet is primarily to prevent premature muscle fatigue, so you can work out harder for longer.

8LIFIRI½XWSJGVIEXMRI Creatine helps the body function better in several ways, including: y Boosting energy and extending training capacity.

y Regulating calcium levels. y Improving sporting performance. Because creatine helps boost strength, build muscle mass, and increase endurance, it is of particular use to bodybuilders, powerlifters, and endurance EXLPIXIW&YXMXGEREPWSFIFIRI½GMEPXSER]FSH] who is physically active and looking to improve their performance.

Types of creatine supplements There are different types of creatine supplements available. 1) Creatine Monohydrate. The oldest and most

tried and tested form of creatine supplement, it’s also the cheapest. It is composed of 88% creatine and 12% water.

y Increasing muscle mass. 2) Creatine Ethyl Ester. Designed to be more

y Working as an antioxidant to assist with muscle repair.


easily absorbed and gentler on the stomach, this supplement combines ester with creatine monohydrate.



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Creatine (continued) 3) Kre-alkalyn. This is pH buffered creatine. It’s

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.

How to use creatine Always check the quality of the creatine you buy and be sure to follow the manufacturer’s guidelines. A typical creatine supplement like Matrix Hardcore Creatine Powder is taken in two phases:

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 SJXIR¾EZSYVIH ERHIZIREWEGLI[EFPIKYQ

1) Loading

Reasons to take Creatine

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

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 - that’s on top of your usual diet.

20 g per day for 5 days (at 4 x 5 g throughout day) or,

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.

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 WYJ½GMIRXWYTTP]XLVSYKLHMIXEPSRI

6I¾I\2YXVMXMSR'VIETYVI'VIEXMRI Monohydrate 250 g £9.99

Matrix Creatine Ethyl Ester Tablets CEE Hardcore x 500 £14.99 A free guide from Supplement Centre




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Branched Chain Amino Acids (BCAAs)

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 can’t 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.

8]TIWSJ&'%%W The three BCAAs are leucine, isoleucine and valine. They work together to prevent fatigue and to maintain muscle mass and strength during times of physical 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. -WSPIYGMRI is both glucogenic and ketogenic.

It helps prevent muscle wastage and promotes tissue repair - important for anyone on a training programme. It’s 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 supplements come 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.

6IEWSRWXSXEOIE&'%% supplement If you work out at the gym, run, cycle or swim



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BCAAs (continued) on a regular basis you could potentially use more BCAAs than you get from your food. That’s where a WYTTPIQIRXGERFIYWIJYP,EZMRKEWYJ½GMIRXWYTTP] of BCAAs is essential for bodybuilders, weightlifters and endurance athletes. Without adequate BCAAs, molecular growth and development can’t 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.

8LIFIRI½XWSJ&'%%W When combined, these three powerful amino acids can: y y y y y y y y y

,S[XSYWI&'%%WYTTPIQIRXW 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 product will list recommended dosages so do read the instructions carefully. For example, something like Matrix BCAA RAW drink should be taken in the following way: y Mix one scoop (approximately 10 g) into 200-250 ml of water. y Drink post-workout. )\XVEFIRI½XMRXIVQWSJTVSXIMRW]RXLIWMWERH 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.

Support the action of insulin Trigger protein synthesis Regulate blood sugar levels Allow you to train harder for longer Enhance mental functioning during periods of stress Act as a readily available energy source Aid rapid recovery Increase testosterone levels post-workout Assist with fat loss

Matrix Leucine Tablets x 120 £14.99

Optimum Nutrition BCAA 5000 Powder 324 g £27.99





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Vitamins and Minerals

Vitamins and minerals keep your body working well - whatever your goals Vitamins and minerals are essential nutrients your body needs to work properly.

magnesium, iron, copper, iodine, zinc, manganese, potassium, selenium, chromium, molybdenum, ¾YSVMHIGLPSVMHIERHTLSWTLSVYW

The sheer range of nutrients we require is vast, and is best supplied by a healthy, balanced diet.

8LIWIGERFIJSYRHMRQIEXFVIEH½WLGIVIEPHEMV] foods, vegetables, fruit and nuts.

When that’s not possible or during periods of particular need, supplements can assist in maintaining health and vitality.

Vitamins

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.

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, PMZIVERHSMP]½WL The water soluble vitamins (vitamin C and the B vitamins) are found in fruit, vegetables and grains.

A multivitamin supplement could help you to support your body during training, when there is a risk of becoming depleted of essential nutrients.

As you can see, it’s quite an array, but it’s vital to have an adequate supply of nutrients in your diet.

Which vitamins and minerals?

8LIFIRI½XW

Minerals

The importance of keeping your body topped up with vital vitamins and minerals becomes clear when ]SYPSSOEXXLIFIRI½XWXLI]FVMRK

The essential minerals your body needs are: calcium, A free guide from Supplement Centre



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Vitamins and Minerals (continued) Minerals

Minerals perform a range of tasks, including: y Building strong bones and teeth. y 'SRXVSPPMRKFSH]¾YMHWMRWMHIERHSYXWMHIXLI cells. y Turning the food you eat into energy. Vitamins

y Vitamin A – good for your skin and eyesight. y Vitamin C – keeps cells healthy. y Vitamin D – regulates calcium and is essential for strong bones and teeth. y Vitamin E – helps maintain cell structure. y Vitamin K – aids with blood coagulation and cell growth. The eight B Vitamins: y Thiamin (B1) - helps convert glucose into energy. y 6MFS¾EZMR & ¯JSVIRIVK]TVSHYGXMSRERH healthy eyes and skin. y Niacin (B3) – converts energy and supports the nervous and digestive system. y Pantothenic Acid (B5) – produces red blood cells and steroid hormones. y 4]VMHS\MRI & MR¾YIRGIWFVEMRTVSGIWWIW and development, immune function and steroid hormone activity. y Biotin (B7) - for metabolism, fat synthesis, amino acid metabolism and glycogen synthesis.

y Folate (Folic Acid) (B9) - needed to form red blood cells, and helps DNA synthesis and cell growth. y Cyanocobalamin (B12) – helps break down fatty acids to produce energy, and helps produce and maintain 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 FSH]KIXWEVIKYPEVERHWYJ½GMIRXWYTTP]SJEPPXLI nutrients it needs.

PVL Essentials Multi Maxx Multivitamins x 60 £6.89

Animal Pak Multivitamins x 44 £30.99 A free guide from Supplement Centre




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Vitamins and Minerals (continued) How to use vitamin and mineral supplements Always follow the manufacturer’s directions. For additional information - these are the recommended daily allowances (RDAs) for vitamins and minerals as stated by the European Union. Vitamin Vitamin A Vitamin D Vitamin E Vitamin K Vitamin B1 (Thiamin) :MXEQMR& 6MFS¾EZMR Vitamin B3 (Niacin) Vitamin B5 (Pantothenic Acid) Vitamin B6 (Pyridoxine) Vitamin B7 (Biotin) Vitamin B9 (Folate) Vitamin B12 (Cyanocobalmin) Vitamin C

RDA 800 mg 5 mg 12 mg 75 mg 1.1 mg 1.4 mg 16 mg 6 mg 1.4 mg 50 mg 200 mg 2.5 mg 80 mg

Mineral Calcium Magnesium Iron Copper Iodine Zinc Manganese Potassium Selenium Chromium Molybdenum Fluoride Chloride Phosphorus

RDA 800 mg 375 mg 14 mg 1 mg 150 mg 10 mg 2 mg 2000 mg 55 mg 40 mg 50 mg 3.5 mg 800 mg 700 mg

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

MusclePharm Armor-V Multivitamins x 180 £33.94

Matrix Nutrition Multi-Vits x 120 £9.99





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Glutamine

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.

8LIFIRI½XW 1EMRXEMRMRKWYJ½GMIRXKPYXEQMRIMRXEOILEW QYPXMTPIFIRI½XW y Helps prevent muscle tissue from breaking down (it is anti-catabolic) y Accelerates protein synthesis and muscle growth y Aids muscle recovery y Boosts the immune system y Increases the production and release of growth hormones y Promotes nitrogen retention y Increases endurance by replenishing glycogen


Boosting glutamine When somebody is injured, undergoes surgery, has an infection or is dealing with a prolonged period of stress, their glutamine levels can fall and a glutamine supplement could help. People who undertake MRXIRWITL]WMGEPEGXMZMX]QE]EPWSFIRI½XJVSQE glutamine supplement.

How does glutamine help the bodybuilder or endurance athlete? Maintaining a positive nitrogen balance and high glutamine 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. -J]SYVFSH]HSIWRSXLEZIEWYJ½GMIRXWXSVIJSV 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 this from happening - providing the body with all the glutamine it needs during periods of physical stress.



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Glutamine (continued) Which glutamine supplement? Glutamine can be added to your diet in one of two ways: %WEKPYXEQMRIWYTTPIQIRX Designed to provide a potent dose of pure glutamine directly into your muscle cells, glutamine supplements come in tablet, pill, capsule or powder form.

enable your body to recover faster and more effectively. It could also be appropriate to top up your glutamine level before training, ensuring that your body doesn’t 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.

If you prefer tablet form, try something like Matrix Pure L Glutamine or if you prefer powder 6I¾I\ Nutrition L-GlutamineQMKLX½XXLIFMPP If you go for powder, be sure to take it with a cold liquid, not hot, as heat destroys glutamine. %WTEVXSJETVSXIMRWYTTPIQIRX 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 containing glutamine is Matrix Anabolic Protein Powder.

How to use glutamine supplements

MET-Rx Pure L Glutamine 500mg x 200 £7.95

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 WXEXI,EZMRKWYJ½GMIRXKPYXEQMRIMR]SYVW]WXIQ[MPP

Matrix Nutrition Pure L-Glutamine 240 x 500 mg £13.99 A free guide from Supplement Centre




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Recovery Supplements

Recovery supplements help your body to repair muscle after exercise %JXIVE[SVOSYX]SYVQYWGPIWRIIHXS recover and repair. The 30 – 60 minute period following a training session is referred to as the ‘anabolic window’. %REFSPMGQIERWXLIFSH]MWTVMQIHXS construct muscle tissue.

Which recovery supplement?

In order to take advantage of the anabolic state, you RIIHXSXEOISRFSEVHEWYJ½GMIRXWYTTP]SJQYWGPI building nutrients. If you don’t, 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.

Whey protein - stimulates muscle

8LIFIRI½XW

Recovery supplements contain fast acting creatine, proteins and carbohydrates, to help your body launch the repair and recovery process immediately after workout. protein synthesis Casein - prolongs muscle protein synthesis Carbs - release energy to help muscles restore

glutamine levels Creatine - acts as an antioxidant to assist with

Recovery supplements can help to:

muscle repair

Repair muscle tissue and avoid muscle wastage Speed up the recovery process Build new muscle tissue 3TXMQMWIXLIFIRI½XWSJ]SYV[SVOSYX[LMPI]SY are resting y Replenish nutrients quickly and easily in one tablet or scoop y Get your body ready for the next session sooner

&'%%W- the three most critical amino acids

y y y y


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



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Recovery Supplements (continued) nutrients designed to give your body a much needed boost, post workout.

the body to optimise its ability to repair and build muscle while in the anabolic state.

An example of a recovery supplement is Matrix Recovery. This blends protein, carbohydrates, and vitamins in a ratio believed optimal for muscle tissue recovery.

You could stack your own range of products, or you could use a specially formulated recovery supplement blend that has done the measuring and balancing for you.

Boosting recovery

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.

If you don’t 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 XLIFSH]MW½KLXMRK½XJSVXLIRI\XWIWWMSR 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

PhD Nutrition Recovery 2:1 Recovery Supplement - 1.28 kg £21.32

The time to take a recovery supplement is immediately after working out, when the body is storing more glycogen in the muscles. This helps

Matrix Recover-XT Recovery Supplement 5 kg £42.99

Optimum After Max Recovery Supplement 1.94 kg £44.89 A free guide from Supplement Centre




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Pre-Workout Supplements

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 nitric oxide, 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 wakeup call. The aim is to get you working longer and harder and with an increased level of focus. A pre-workout supplement could give you the boost you need to get going.

8LIFIRI½XW Pre-workout supplements can help you get the most out of every session by: y y y y

Increasing energy Increasing endurance Improving performance Increasing muscle growth


y Burning off body fat y Reducing muscle breakdown y Improving focus

Boosting pre-workout energy Pre-workout supplements are just the thing for those days when you can hardly crawl out of bed, never mind face the gym. Perhaps you’ve 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, you’ll 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 improve different aspects of your training session.



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Pre-Workout Supplements (continued) Here are some guidelines on the various functions of the individual ingredients:

Only 1 serving in a 24 hour period Do not take within 6-8 hours of bedtime.

y For muscle growth – focus on BCAAs and whey protein.

Most pre-workout supplements should be taken on an empty stomach, but always refer to the guidelines ERHMRKVIHMIRXWPMWXJSVXLIWTIGM½GWYTTPIQIRX

y For strength and power – creatine monohydrate and taurine. y For energy and focus – caffeine or tyrosine. y For endurance – check for ingredients such as beta-alanine and citrulline malate. y 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.

Gaspari SuperPump Max Pre-Workout Supplement - 640 g £27.74

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 Rage should be taken as follows: 1 scoop in 120 ml of liquid Consume 20 - 30 minutes before workout

Muscle Pharm Assault Pre Workout Supplement 735 g £25.99 A free guide from Supplement Centre

PharmaFreak Ripped Freak Pre-Workout Supplement - 200 g £25.99

Matrix Nutrition Rage 2.0 High Strength Pre Workout Formula 250 g £19.99 supplementcentre.com


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Fat Loss Supplements

Do you want to lose a few pounds or sculpt a six pack? Only about a third of adults in England JEPP[MXLMRXLILIEPXL]&1-VERKISJ 18.5 - 25 (1). Being overweight or obese, increases the risk of serious health problems like type 2 diabetes, heart disease, and some cancers. Whether you’re looking to lose a few pounds, shed serious weight or sculpt an impressive six-pack, fat loss supplements are designed to help fast track you towards your weight loss goal.

8LIFIRI½XW Used properly as part of an overall health and ½XRIWWTVSKVEQQIJEXPSWWWYTTPIQIRXWEMQXSLIPT y y y y y

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 Tablets are 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 Loss Softgels, help release fat cells so they can be burned for energy. %RXMS\MHERX,SVQSRI6IKYPEXSVW – 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. supplementcentre.com


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Fat Loss Supplements (continued) Thermogenics - The role of fat burners is to

increase your core temperature. This increases the body’s demand for energy, resulting in more calories being burned. T5 fat burners can 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 Enhancers work 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.

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 weight while 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. http://www.nhs.uk/news/2013/02February/Pages/ Latest-obesity-stats-for-England-are-alarmingreading.aspx (1)

'0% 'SRNYKEXIH0MRSPIMG%GMH can help with

lean muscle building. It supports the body in the recovery and repair process and contributes to a healthy immune system. %RXMS\MHERX,SVQSRI6IKYPEXSVW are designed

to help control your body’s 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.

MusclePharm CLA Core Fat Loss Supplement x 90 £23.99

Matrix Nutrition T5-XT Extreme Fat Burners x 60 £19.95 A free guide from Supplement Centre




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Weight Gain and Muscle Growth Supplements

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 to build muscle mass. If you don’t consume enough calories, you will burn away those muscles you’ve 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.

8LIFIRI½XW Weight gain supplements are formulated to: y Boost intake of high quality protein y Increase intake of the right kinds of fats y Top up calories, maintaining a positive energy balance y Fuel workouts y Preserve muscle mass y Help you gain lean muscle y Repair muscle in the post-workout period y 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 used for muscle building, and not burned for energy you can top up your protein levels with Matrix Platinum Mass. 0S[+-'EVFSL]HVEXIW

These offer the body a source of sustained energy, so it doesn’t need to tap into your supply of amino acids. Nutrisport Energy Boost is a good source of complex carbohydrates, formulated to help you rack up calories and maintain energy levels.



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Weight Gain and Muscle Growth Supplements (continued) )*%W XLIKSSHJEXW

For example:

These also provide energy - acting to protect your body’s supply of amino acids. EFAs cannot be produced by your body, so they need to be ingested. They play a vital role in the rebuilding and production of new cells. Products such as USN TriOmega EFA are designed to top up your EFA intake.

Product: Atlas Super Weight Gainer

y How to take: Mix 6 scoops with 450 ml of low fat milk. Blend. y When to take: Take once after training, and again one hour before bed. Product: Matrix Mass Weight Gain Protein

Boosting weight gain Ingesting the right combination of protein, carbohydrates and EFAs, in a way that incorporates enough calories to meet your muscle building needs, requires careful attention to diet and supplementation. Weight gain supplements do the combining and counting for you. If you are serious about weight gain, you could try an all in one supplement, such as Atlas Super Weight Gainer.

How to use weight gain supplements

and Carbs y How to take: Add 2 scoops to 500-600 ml of water or milk (full fat = more calories). Blend. y When to take: Consume 1 to 2 shakes per day. Product: MET-Rx Mass Gainer

y How to take: Mix 3 scoops with 500 ml of water, juice or milk. Blend. Consume within 20 minutes. y When to take: Take 1 to 2 servings daily. Before taking any weight gain supplement be sure to consult a medical professional. Always combine weight gain supplements with a healthy and varied diet.

Each weight gain supplement comes with individual instructions and a recommended dosage. These vary so read the directions carefully and choose one that best meets your lifestyle needs.

PVL Mutant Mass Weight Gain Protein 6.8 kg £51.95

Matrix Platinum Mass Weight Gain Protein - 4 kg £31.99 A free guide from Supplement Centre




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Disclaimer

Follow the three golden rules before taking supplements Taking supplements can represent a WYFWXERXMEPGLERKIXS]SYVHMIX-JXLMWMW the case, it’s vital to consider the effect supplements have on your health. Before taking 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 won’t achieve your training aims unless you work hard in the gym and eat sensibly. 3. Always follow the manufacturer’s directions and recommended dosages. Never use supplements irresponsibly. 7SQIWYTTPIQIRXWGSRXEMRWTIGM½GMRKVIHMIRXWXLEX 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 treat any 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 personal injury to the extent only that it arises as a result of XLIRIKPMKIRGISJ7YTTPIQIRX'IRXVIMXWEJ½PMEXIW directors, employees or other representatives. For more information please refer to the disclaimer page and terms and conditions on the Supplement Centre website.

