I’m feeling horrendous today, so no work out post as I’m stuck in bed feeling nauseous. However, I promised a post on supplements!

I bought vitamin B complex, calcium, amino acids and creatine supplements yesterday to complement my diet and muscle growth/recovery. I’ll go a little into what they’re about and why they’re important below.

Vitamin B complex

What it does: The suite of B vitamins is crucial for helping your body derive energy from the nutrients you eat and helping deliver oxygen to muscle tissue. If you’re lacking energy, it’s likely you’re deficient in B vitamins, a common trait of hard-training individuals. Certain B vitamins have additional benefits – riboflavin can help the body digest and use the protein you’re eating to make sure you’re building muscle properly.

What it contains: Vitamins – Thiamin (B1), Pyridoxine (B6), Riboflavin (B2), ParaAminobenzoic Acid (B5), Folid Acid (B9), Niacin (B3), Biotin (B7) and Cobalamin (B12)


What it does: Everyone knows calcium is linked to bone health, but it is also important for the contraction of muscles. It also can help spur fat loss!

Amino acids

What it does: Amino acids contain a balanced blend of free form and peptide bond amino acids and have been formulated to offer optimum utiltisation. Amino acids are the main constituents of protein and a ‘balance’ is essential to achieve maximum benefit from food.

If one or more amino acids are missing, the system has to wait for its availability before it can convert food into high quality protein. By supplementing with an amino acid complex this delay may be avoided. Athletes and bodybuilders find this especially valuable when training hard.

What it contains: Alanine, Arginine, Aspartic acid, Glutamic acid, Glycine, Histidine*, Hydroxylysine, Hydroxyproline, Isoleucine*, Leucine*, Lysine*, Methionine*, Ornithine HCI, Phenylalanine*, Proline, Serine, Threonine*, Tyrosine and Valine*.

* marks essentially Amino acids


What it does: Creatine is possibly the most researched sports nutrition ingredient. It occurs naturally within the body but can also be found in foods such as red meat and fish. Creatine has been shown to support the exerciser’s ability to perform high-intensity exercise such as weight training, repeated sprints and speed training for endurance sports. The body adapts more quickly due to the added training stimulus, bringing quicker results when combined with the correct exercise regimes.

What it contains: Creatine Monohydrate.

My initial thoughts on the Gold Standard 100% Whey

I’ve had this shake twice now in the cookies and cream flavour with semi-skimmed milk, which I’ll be swapping to almond milk in the future as I’m not a fan of cow’s milk. It tastes good, doesn’t clump and, along with its positive Amazon reviews, I’m sure it’ll help me bounce back from my work outs quicker.

I’ll let you know in a month’s time if I’d recommend it or whether I’ll be trying a different brand.


2 thoughts on “Supplements

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