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Supplements

supplements
  • Category: Diet
  • 30 May 2016

What types I recommend and what they are used for

I’m always asked what supplements I take or what ones I recommend.  Supplements can aid in the process of getting fit and help you achieve your fitness goals faster.  Of course they are not absolutely necessary and you can still achieve the results you desire without them but they can definitely help speed up the process.  It’s very important to get your nutrients from food.  Supplements should be used to enhance an already healthy diet.  You should always check with your doctor before taking any new supplements and make sure you read packaging.  Here are a few supplements I recommend and how/when to take them. Note that these are what I would be taking if I were not currently pregnant.  At the moment I am only using protein powder.

Protein Powder

Protein is essential for muscle growth and getting enough protein through food alone can be difficult for some women (it is for me).  When you workout your muscle fibers tear and need protein to rebuild and to grow.  Protein from a shake is absorbed into your blood stream a lot faster than food so it’s beneficial to drink a protein shake straight after you workout to begin the muscle repair process.  There are so many different types on the market but I recommend finding one with low carbs and low calories.

BCAAS

Branch-chain amino acids have a variety of benefits and are probably my favourite of all supplements.  BCAAs prevent muscle breakdown during exercise and help you have a speedier recovery with less muscle soreness.  Drinking BCAAs during your workout will help keep you hydrated as well as aid in energy and performance.  Not to mention most brands are super yummy!

L-Carnitine

L-cartinine basically helps the body produce energy.  It is a naturally occurring amino acid that boosts fat metabolism and helps keep your body from storing fat.  Intense exercise has been known to decrease l-carnitine and some studies have shown that it can improve performance and endurance.  Take it before you workout (I prefer tablet form).

L-Glutamine

Glutamine is a naturally occurring amino acid and does a number of things including fuel your immune system.  When you workout your body is put under stress and you may require more glutamine than you’re naturally able to produce so your muscles release glutamine to use as fuel.  So taking l-glutamine as a supplement will allow there to be enough glutamine for your muscles, which will help prevent deterioration and aid in recovery.  I prefer taking l-glutamine in powder form and having it mixed in with my post-workout protein shake.

Fish oil

Fish oil contains essential fatty acids and taking fish oil has so many benefits.   Although it might not aid in muscle growth directly, it enhances your overall health, which in turn will allow you to train better and see better results.  From aiding in fat loss, to managing stress and lowering cholesterol, fish oil is something everyone should have in their diet.  I take my fish oil tablets in the morning but you can take them at any time of the day.

Creatine

Creatine supplies energy for your muscles and boosts your performance.  It allows you to perform at a higher intensity than you usually would.  So you can push yourself harder and see results faster.  Some people think creatine makes you bloated but this is just a myth.  You can take creatine before your workout or with your post workout shake.

Vitamin C

Vitamin C has so many benefits to every part of your health.  From helping with colds, to stress, to skin problems, vitamin C is really a great vitamin to be taking.  It’s essential for growth and repair of body tissues.  I take it in the morning but you can take it at any time.

As you can see I haven’t included any specific brands in this post as there are so many great ones out there and it really is about trying them out and finding out what ones work best for you.  If you would like to know what specific brands I recommend I’m happy to do another post about that!

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12 Comments

  • Lynn

    May 30, 2016 at 7:27 pm

    I would love to know which Brands you are using! I have thought about getting the protein world shakes because you are using it and there are so many good reviews!

  • Ashleigh

    June 1, 2016 at 2:37 am

    Hi Tammy, I’m planning on buying your workout link next month (so excited!) just buying the supplements now, in terms of dosage is this stated in your ebook? Or is it to go off what is stated on the tubs they come in? (Tablets wise) , thanks ! X

    • Tammy Hembrow

      June 1, 2016 at 1:15 pm

      You should always take the dosage recommended on the packaging.

      Tammy x

  • Heather

    June 2, 2016 at 1:34 pm

    Hey Tammy,
    Congrats on your pregnancy! You look stunning! I too, am pregnant with my second child and I want to prevent becoming a blimp as I did during my first pregnancy. Seriously, I gained 80lbs!!! I’m only 5ft 2in and I currently weigh 140lbs. I’m curious what supplements you take (if any) during your pregnancy? Are you able to keep your diet clean for the most part? I NEED tips please! Lol

    • Tammy Hembrow

      June 3, 2016 at 1:26 pm

      While I’m pregnant I only use protein powder. And yes I do eat clean my entire pregnancy (although I allow myself a few treats on the weekends)

      Tammy x

  • Hallie

    June 2, 2016 at 2:43 pm

    Are you going to come out with a full body workout not just butt?

    • Tammy Hembrow

      June 3, 2016 at 1:24 pm

      Yes absolutely!

      Tammy x

  • Vivien

    June 3, 2016 at 12:06 am

    Hi Tammy!:) I Would love to Know how I can buy your program because I am from germany:) but I love it und Wanne Work with it.

    • Tammy Hembrow

      June 3, 2016 at 1:23 pm

      You can purchase it from anywhere in the world.

      Tammy x

  • shannon

    June 3, 2016 at 5:15 am

    Can you order it if your from the uk?

  • Vivien

    June 3, 2016 at 6:28 pm

    Hi tammy, ich have an another question. How can I pay because wenn in germany pays with Euro:)