Supplementing your fitness goals | Mini fitness supplement guide

This year, I've seen a huge increase of girls getting in the gym. 2015 seems to have been the year of the squat as more girls are stepping off the treadmill and heading for the weights section of the gym. It's amazing to see other girls in the weights section. We're slowly but surely debunking the ridiculous 'lifting weights makes you bulky' myth. Seriously, lifting weights does NOT make you bulky. It makes you strong and helps you tone up 10000x more than just pounding the treadmill day in, day out. Whilst working out will do your body, mind and spirit a whole world of good, if you really want to reap maximum benefits you need to team this with a healthy diet. It's important that your body gets the nutrients it needs. If you want to build muscle and achieve that toned look, you're probably going to need to up your protein intake, along with other nutrients. So, today's post will be a little breakdown of some of the fitness supplements I'm currently taking to help me to achieve my goals.

Fitness supplements aren't everyone's cup of tea. But for me they are somewhat a saviour. They make sourcing essential nutrients, vitamins and macros so much easier, ensuring that I'm hitting all my targets for the day. Kudos to all those insta-fitness-gurus who stick to their strict diet plans of 6 meals a day of turkey steak, eggs, spinach, peanut butter and superfruits. As amazing as it would be, that isn't always possible. But by combining a strong workout program and healthy-eating with fitness supplements, you can increase your chances of reaching your fitness goals.

1. Protein
Protein is the first obvious answer to "What supplements should I be taking?". Consuming protein alone isn't going to make you instantly gain muscle. If your work-out program includes weight-lifting then including protein in your diet will contribute to muscle growth, thus helping you achieve that toned look. Guidelines suggest that you should consume 0.8 grams or protein per kg of body weight. Though, the amount you need will vary dependant on your fitness goals. Do your research and you'll find out how much is necessary for your goals. A high protein diet can help build and preserve muscle mass whilst helping with fat loss. So, don't be afraid to pick up that protein shake.

One of the best ways to include protein in your diet is by eating protein-rich food such as: turkey, eggs, chicken, spinach and so much more. Personally, to ensure that I'm getting the amount of protein I need, I supplement my diet with protein powder. There's a confusing variety of protein powders out there. I tend to stick to whey protein. It's one of the most widely used protein powders (and with good reason too). It has a high protein content, as well as being low in fat and lactose. Myprotein offer a massive range of flavours too, which makes drinking your protein shakes 100x more enjoyable. Myprotein recently sent me some of their Salted Caramel flavour Impact Whey Protein to try. It's a super tasty addition to my ever-growing collection of protein powder. Seriously, my cupboard is already stocked up with vanilla, chocolate and toffee flavour protein. I blame my huge stash of protein powder on Myprotein for having too many tempting flavours to choose from!

Some of the ways I include protein powder in my diet is by adding it to my morning porridge, enjoying it in a shake, or by using it to whip up a healthy protein treat (banana protein pancakes or avocado cookies, anyone?). If baking isn't your style, you can always opt for ready to eat protein snacks. But, make sure you read the label first. A lot of ready to eat protein bars can still be high in sugars, so they may not necessarily be as healthy as they look.

2. BCAAs
BCAAs or branched chain amino acids are another supplement you may want to consider adding to your fitness program. BCAAs are essential amino acids that cannot be produced by the body and therefore have to be consumed as part of your diet. BCAAs are the building blocks of protein. Basically, these amino acids can help build and maintain muscle mass. If you have an intense work-out program, BCAA can be a useful supplement to include in your diet. Likewise, if you're dieting, BCAAs can be a great supplement because they help to maximise fat loss whilst making sure you don't burn muscle. All round, a pretty nifty supplement to be taking. Myprotein sell BCAAs powder in a variety of flavours. In the past I've been using raspberry lemonade, which tastes like a cross between jelly babies and tangfastics. Recently, I've been using the new blue raspberry flavour, which tastes just as sweet but doesn't have that sour kick to it. Oh and it definitely lives up to it's name with it's smurf blue colour.

I tend to take BCAAs before I work out by mixing 1-2 small scoops with water. BCAAs can actually increase work out intensity. I won't go into the nitty-gritty reasons as to how, so let's just say they control serotonin levels, meaning you can work out for longer and harder. Since adding BCAAs to my diet, I've definitely noticed increased benefits during my work-outs. Trust me, it's a total lifesaver for those early morning workouts!

3. Glucosamine Sulphate
Glucosamine is naturally found in the joints. It helps build cartilage, tendons, ligaments and synovial fluid which act as a cushion for your joints. If you exercise regularly, glucosamine can help protect you from joint-related injuries caused from repetitive moments and exercise.

I simply take 1 glucosamine tablet in the morning. I started taking glucosamine a couple of months ago and have definitely noticed a reduction in joint pain (especially my rotary cuff). So, it's definitely a supplement I'd recommend if you experience those 'niggling' joint pains.

4. Alpha-Lactalbumin Whey Isolate
This last one's a bit of a mouth full. Honestly, I hadn't heard of this supplement until recently, when My Protein let me in on the secret that they were bringing out this new supplement. After doing a spot of research, I soon realized it could be pretty beneficial.

Basically, Alpha-Lactalbumin is a component of whey protein which is naturally rich in amino acids, especially Cysteine and Tryptophan. Cysteine plays an important role in detoxification. So, this amino acid helps rid your body of any harmful toxins. Cysteine also helps keep hair, skin and nails healthy and improves skin elasticity. Major bonus points!

As for Tryptophan, this is a precursor to serotonin. By increasing serotonin levels, Tryptophan in turn, leaves you feeling relaxed and sleepy. Ever wondering why you feel so sleepy after consuming a huge Christmas dinner? It's because turkey is high in Tryptophan. (Side note: I am super excited for Christmas!). So, taking Alpha-Lactalbumin before bed should increase sleep quality. Then whilst you sleep Alpha-Lactalbumin can detoxify and aid muscle repair and growth.

I've only just started taking this supplement, so it'll be interesting to see if it lives up to the research conducted. It's still early days but who knows, it could become a new favourite supplement. Especially, if I start seeing effects from those skin, hair and nail benefits!

Whilst these supplements may work wonders for me,  they may not all be necessary for you. I'd also like to point out that I'm not a certified health professional so please do your research before deciding on which supplements are right for you. I always research supplements before I buy them, weighing up the benefits, deciding if they're a necessity, and seeing if there's a way of sourcing those nutrients naturally first. Personally, protein powder, BCAAs and Glucosamine are 3 supplements that I love to use alongside my workout program. I've seen huge benefits since taking them and they definitely help me to reach my fitness goals! So, if you've started hitting the gym and are wanting to reach your fitness goals, these may help.

I hope this mini insight into the world of fitness supplements has been helpful!

This post contains gifted products from Myprotein: impact whey protein, BCAAs and Alpha-lactalbumin whey isolate. However, all opinions and words remain that of my own and are by no way influenced by the company. If you have any questions, please let me know.