When exercising nutrition is key to success and results, so Nutrition should matter most. Food should be the primary go to source of all energy and nutrient requirements not supplements.
However, as your body trains hard it will need nutritious food to replace what has been used (energy) to help your bodies cells recover and grow. The button below will link you to Bill Phillips Body Transformation program which i think is simple and easy to follow.
Here are a rundown on key supplements that may boost your exercise if you are highly active outside of the Bighill sessions. Whilst some brands are better than others at the end of the day all brands will do the job and meet your needs. Don't be suckered into marketing and brand names when purchasing your supplements. Buy what you can afford. Below are the K.I.S.S guide to supplementation:
Protein is essential for muscle growth and repair. Whey is a fast-digesting milk protein that can help you build muscle and increase strength.* Whey protein enhances recovery, boosts performance, and even supports fat loss.*
One of the things that makes whey protein such an important part of your supplement stack is its fast rate of digestion. It gets to your muscles faster than any other protein you can ingest.
Whey is also loaded with essential branched-chain amino acids (BCAAs), including leucine, considered one of the most critical muscle-making amino acids.*
Creatine monohydrate is one of my favorite supplements. It occurs naturally and is an essential component of your body's energy systems. Creatine can help improve your recovery rate, muscular strength, and endurance, and make your muscles appear fuller.*
Whether you're male or female, if you'd like to build more muscle and increase your performance in the gym, then try a creatine supplement.*
Research shows that athletes, and those who train intensely, tend to be low in critical vitamins and minerals. Being short on micronutrients can actually inhibit your ability to make muscle and strength gains, so it's important to supplement.*
By taking a multivitamin, you ensure that you get adequate levels of any vitamins and minerals you may not be getting through food.* Being properly nourished will help support your ability to gain muscle and increase strength.*
OMEGA-3 FATTY ACIDS
Fish oil is an important source of the critical omega-3 fatty acids. Research on omega-3 fatty acids has suggested that they may help support fat loss and muscle growth.*
Omega-3s have also been suggested to provide benefits for your hair, eyes, skin, joints, and heart health.*
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Run variants - 8 rounds of TABATA doing squats, push ups, burpees, skipping. Repeat each exercise two times equating to 8 rounds.
Bench Press 5 x 5
Pull Ups 5 x 5
Front Squats 5 x 5
Complete 3 Rounds (17mins):
(each exercise goes for 1 minute)