nutrition and performance book

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So, those are my choices of supplements I feel are worth taking to achieve sustainable and realistic results. However, there are just too many supplements to cover in this booklet. What I would advise is to make sure you are getting the right vitamins into your diet. These days with the influx of processed food this is the one area of most people diets that suffer. So, ensuring you are taking vitamins to help with things like joints and bones, gut health and cell health can be hugely beneficial. Also, vital nutrients like potassium and magnesium seem to go by the wayside these days. So, make sure they are kept at a healthy intake. You can get all your vital vitamins in wholefoods, but let’s face it sometimes we just need that extra helping hand. This is ok! Just make sure what you get is adequate for your needs and most importantly the right dosage. Remember that what you pay for generally is a what you get. If you buy cheap rubbish, then it’s not going to be that beneficial. There are plenty affordable supplements out there that will give you many health benefits. So, when choosing ANY training supplement what do we look out for? Make sure it is as healthy as possible with no artificial sweeteners and ideally non-GMO. Read the label and make sure it contains only the key ingredients you want to buy. Make sure it’s from an organisation that’s licensed to sell. Irradiation - The U.S. Food and Drug Administration (FDA) currently prohibits the use of irradiation as a sterilizing protocol for dietary supplements. But this does not mean that every raw ingredient used in dietary supplements is free of irradiation, as suppliers have been caught in the past illegally selling irradiated raw materials. A European Commission study from back in 2002, for instance, found that nearly half of all dietary supplements tested in Europe contained ingredients that had been illegally irradiated. Go natural where possible, for example raw vegan protein. Make sure you’re buying it to aid performance, not because someone told you it will help or you see it in a magazine etc. It needs to have its place, otherwise it’s a waste of money. Be aware of amino/nitrogen spiking So, if you decide to use supplements to aid your results then choose wisely. Don’t fall into the trap of buying products because of the shiny bottles and the muscle bound “athletes” selling them. I hope this section helped. Please feel free to get in touch for any more advice. I hope all that wasn’t too longwinded. But where money is concerned it’s good to know what’s best and what’s not. On the following page is a list of all the companies and supplements that I feel will complement training and general wellbeing. 36
Here are a few supplements that I feel could compliment your training, lifestyle and results, plus the companies and where to buy: Company Awesome supplements Company owner: Ben Coomber www.awesomesupplements.co.uk Legion supplements Company owner: Mike Matthews www.legionathletics.com Kaged supplements www.kagedmuscle.com www.amazon.co.uk Purium www.platinumuk.biz Sunwarrior www.sunwarrior.com www.amazon.co.uk NNN.sport www.nnnsport.com USANA vitamins www.buynutritionals.co.uk Together https://www.togetherhealth.co.uk/ Bulk powders http://www.bulkpowders.co.uk/ Product Whey protein Awesome daily dose multivitamins Electrolytes Creatine Magnesium spray Electrolytes and carbs Whey protein Pre-and post-workout Multivitamins Natural fat burners Male and female stacks Fish oil Greens superfoods Joint support Sleep aid Electrolytes Whey Pre-post and intra workout BCAA’s Electrolytes Powdered superfoods and supplements Raw vegan whey (combination of pea and rice) Nucleotides: cell repair and gut health products Mega antioxidants Body rox Chelated minerals USANA essentials All products Cyclic dextrin Egg white protein Note* some of these will be in US dollars but all are available to buy in the UK 37
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Page 3 and 4: Nutrition and performance guidance
Page 5 and 6: 16. How the muscle grows How to st
Page 7 and 8: Much of this will boil down to will
Page 9 and 10: elax, de-stress and get adequate sl
Page 11 and 12: A calorie is not just a calorie. Th
Page 13 and 14: Why are macros so important? If you
Page 15 and 16: 4. Calorie counting, calorie intake
Page 17 and 18: Use of a BMR calculator and the fol
Page 19 and 20: 5. Reverse dieting What is reverse
Page 21 and 22: Below I have bullet pointed how you
Page 23 and 24: 6. Be aware of restricted dieting G
Page 25 and 26: 8. Choosing your macros based on yo
Page 27 and 28: Overtraining Below I’ve listed so
Page 29 and 30: The mind - Alcohol can have negativ
Page 31 and 32: 12. Understanding energy balance Wh
Page 33 and 34: Whey protein - This is great if you
Page 35: Cyclic Dextrin - This is pure carbo
Page 39 and 40: Don’t stress however if one week
Page 41 and 42: 15. Form and the mind muscle connec
Page 43 and 44: THE BARBELL BENCH PRESS Despite bei
Page 45 and 46: THE DEADLIFT The deadlift is the
Page 47 and 48: The mind muscle connection *“As y
Page 49 and 50: So, if you want to gain muscle simp
Page 51 and 52: Gut health is determined by the lev
Page 53 and 54: and eating a healthy diet will also
Page 55 and 56: We must keep out leptin levels in c
Page 57 and 58: 20. Final thoughts So, you have com

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