Once you have a sound nutrition and training programme in place, supplements can add a cutting edge to make the most of your physique, sporting potential and recovery. One does not replace the other, supplements are exactly that, they supplement the diet to give you that edge, you cannot make impressive gains from supplements alone.

We would advise when starting with supplements to start out basic and add in extra products as you progress toward your goals for optimum results. Introducing supplements in this manner will also allow you to ascertain which supplements work for you and which do not. Always give each supplement time to take effect and take into account the quality of your nutrition and training alongside the product.

All the following supplements have been rated to our personal opinion on their effectiveness. They are rated on the following scale:

***** 5 star - highly recommended often on a daily basis and should produce quality results

**** 4 star - very good products often added into your supplement regime later for additional results

*** 3 star - effective products, results may be personal as some may experience better results than others

** 2 star - for people with special dietary requirements, often supplements that many wouldn’t benefit from.

Protein

Whey Protein ***** 5 star product (muscle building, weight management)

Whey protein contains high levels of BCAA’s and has a high biological value. Usually comes as a mixture of whey concentrate and isolate in 80-20 % proportions respectively. Whey isolate is a more expensive protein fraction and has a higher biological value than concentrate. Tubs of pure whey isolate are also available but often slightly more expensive than the blended proteins. This is a must have supplement for anyone serious about increasing muscle mass or simply wanting to increase their protein consumption. For those seeking muscle mass gains this is a great post workout product supplying muscle tissue with the needed amino acids to start the recovery process. Directly after a workout you should replenish your glycogen stores first, this will create a rapid rise in insulin levels. Then around 15-20 minutes later would be the best time to administer a whey shake. At this point your body should have replenished its glycogen stores and the insulin surge created would pack the muscles full of much needed amino acids.

Affordable Supplements recommends:-

Blends: 1. Reflex Instant Whey 2. USN 100% Whey 3. Garnell High Performance Whey

Isolates: 1. Reflex Microwhey 2. Nutrabolics Isobolic 3. SAN Infusion

Micellar Casein Protein ***** 5 star product (muscle building)

Casein protein, a fraction of milk protein that provides a steady stream (slow release) of amino acids and is the only anticatabolic protein. When entering the stomach casein forms a gel in the stomach allowing it to be absorbed more slowly. A great time to administer this product is before bed time preventing any muscle catabolism whilst sleeping and supplying useful nutrients utilising the natural growth hormone release during sleep. It can also be used throughout the day in meal replacements and mass formulas which we will go into later.

Affordable Supplements recommends:

1. Reflex Micellar Casein 2. SAN Infusion 3. Nutrabolics Isobolic

Soy Protein *** 3 star product (muscle building health)

This is a good protein source for anyone who finds difficulties with dairy produce, as this is a totally dairy free form of protein. Soy is a vegetable source of protein that is known to have cancer preventing properties. Unfortunately soy protein does not have as comprehensive amino acid profile as other whey protein sources. Soy is a popular protein choice for women, as soy is known to increase estrogen. We would recommend the Prolab version of this product.

Aminos

Branched Chain Amino Acids (BCAA’s) **** 4 star Product (muscle building, energy production, fat loss)

This product is very useful providing a number of benefits. Has great pre-workout benefits creating an anticatabolic effect on muscle during training, alongside energy production to fuel your workouts. BCAA’s consist of leucine, isoleucine and valine all essential amino acids (can only be taken in through diet, the body cannot produce them). Aswell as anticatabolic effects BCAA’s have anabolic muscle building properties. For best absorption should be taken on an empty stomach and at any point throughout the day, pre-workout, post-workout, and at meal times is especially recommended. By taking BCAA’s at meal times you actually increase the bio availability of protein contained in the food.

Affordable Supplements recommends:-

1. SAN BCAA’s 2. Reflex BCAA’s 3. Nutrabolics Growth Factor

Glutamine ***** 5 star product (muscle building, fat loss, health)

This really is a quality product with a host of beneficial effects. It promotes immune function, aids recovery, aids neurotransmission, aids digestion processes and growth hormone release. Glutamine itself makes up a third of muscle tissue so as a pre workout choice creates both growth hormone release and an anti catabolic effect on the muscles. The immune system and digestion benefits alongside other effects makes this a highly anabolic supplement, and a must have for anyone serious about gaining quality muscle mass. There are different forms of glutamine. L-glutamine is the standard form of it which is best taken on an empty stomach, as when taken alongside other products the bio-availability of the L-glutamine decreases dramatically. To avoid this effect there are peptide bonded forms of glutamine available that can be taken alongside other products, for example, N-acetyl-glutamine (the most bio available form).

Affordable Supplements recommends:-

1. Nutrabolics Glutabolic 2. SAN NAG (N-acetyl-glutamine) 3. Reflex L-glutamine (organically grown)

Meal Replacements

(MRP’s) **** 4 star product (muscle building, fat loss, weight management)

Meal replacements are exactly that they can be used either in place of a meal or alongside one for additional calorie and nutritional intake. Often a good choice for people aiming to loose body fat whilst building or maintaining muscle mass or as a convenient source of nutrition when whole food is not available. Usually contains a blend of whey and micellar casein alongside a chosen source of carbohydrates, vitamins and minerals.

Affordable Supplements recommends:-

1. Reflex Progen 2. Chemical Nutrition Pro MR 3. USN Protein Plex

Protein Bars

*** 3 star product (muscle building)

Protein bars offer convenient source of nutrition for those in a rush, they do not offer the quality of nutrition of most MRP’s. There are many forms of bars, flapjacks and cookies all with different nutritional content for different intentions. The following recommendations are based on the quality of the contained ingredients, taste and value for money.

Affordable Supplements recommends:-

1. Chemical Nutrition Pro Bar XS 2. Chemical Nutrition Pro Flapjacks (good preworkout choice) 3. Reflex Pitstop

Creatine

***** 5 star product (muscle building, strength, health, energy production)

Creatine is one the most extensively researched effective legal supplements with great muscle building and strength effects. Creatine enters the muscle increasing energy release improving workout performance. It also volumises muscle cells drawing water into the muscles stretching the muscle cells stimulating growth and causing dramatic strength increases. There are many different creatine esters that work in different ways and effect people differently. Some real advanced products can contain other products enhancing the effects of the creatine, alongside other beneficial effects.

Affordable Supplements recommends:-

Creatine Monohydrates: 1. Reflex Creapure 2. USN Creapure 3. AST Micronised Creatine Monohydrate

Creatine Capsules: 1. Nutrabolics CEO 2. Chemical Nutrition Pro Creatine E2 3. USN Creatine X4

Advanced Creatines: 1. Nutrabolics NOZ Supercharged 2. Reflex Tri Matrix 3. SAN V12 Turbo

Vitamins & Health

Vitamins & Minerals ***** 5 star product (muscle building, health)

An essential product for everyday health and recovery. Many prospective bodybuilders often overlook the anabolic and antioxidant effects vitamin and mineral supplements can have. Antioxidants contained in these supplements remove free radicals brought about by the stresses of your workouts. The effect of high strength formulas on training individuals is much like the effect of sending your steady running car the garage for a tune up and being returned with a well oiled machine, of high performance. Almost every chemical reaction within the body become more efficient and affective. Do not underestimate the benefit’s a high strength vitamin and mineral supplement can do for you.

Affordable Supplements recommends:-

1. Chemical Nutrition Pro Vital 2. Reflex Nexgen 3. USN Multiplex

Glucosamine Chondroitin **** 4 star product (health)

This product helps speed up the recovery of joints from injury and the general wear and tear of heavy lifting. This is an effective product for injury prevention and people who suffer from arthritis. A dosage of 1200mg is advised in two or three divided doses.

Affordable Supplements recommends:-

1. Reflex Glucosamine Chondroitin

Omega 3,6,9 & Fish Oils **** 4 star product (health, muscle building, fat loss)

Known to reduce risk of heart disease, strokes and cholesterol levels. These products also prevent muscle breakdown, joint problems, brain function and fat loss. So this has both health and anabolic promoting effects.

Affordable Supplements recommends:-

1. Reflex Omega 3 2. Nutrabolics Super fats (combination of healthy fats) 3. SAN Lipidex (combination of healthy fats)

FatLoss

Sida Cordifolia ***** 5 star product (fat loss)

Sida Cordifolia is today the most effective legal fat burner. Sida is a herbal, natural form of the better known ephedrine. To enhance the effects of sida it should be combined with caffeine (herbal form, guarana) and aspirin (herbal form, white willow bark), some products actually contain these. This product works by stimulating the nervous system, creating thermogenesis and also suppressing the appetite. You should experience roughly an extra calorific output of 10% daily on a sufficient dosage. Alongside a good diet its very hard to fail to loose fat stores on this product. Its best to take this product on a morning and pre workout.

Affordable Supplements recommends:-

1. Nutrabolics Sida Xtreme (contains guarana, white willow bark, & Chromium picollinate aswell) 2. Reflex Sida Cordifolia

3. Chemical Nutrition Sida Cordifolia

L-carnitine ***** 4 star product (fat loss, muscle building)

L-carnitine is an amino acid that takes hold of mobilised fatty acids in the bloodstream and drives them into the muscle tissue to be burned for energy. It also increases thermogenesis, increases muscular endurance and utilises ketones as a form of energy. Ketones are by-products of the fat burning process, there use for energy helps lean you down and preserve muscle mass. As an amino acid L-carnitine creates an antiatabolic effect on muscle tissue increasing the bodies tendancy to burn fat as an energy source. Combined with a sida product this easily becomes a 5 star product as the fat burning effects of the two combined is highly recommended.

Green Tea Extract **** 4 star product (fat loss, health)

Comparative to sida products with green tea you should expect an extra calorific output of 4%. Although it is a less effective fat burner than the sida products, green tea has a whole hoast of health benefits. Known to aid joint recovery, cancer prevention, heart health and is also a powerful antioxidant. We only recommend the Reflex version of this product.

CLA (Conjugated Linoleic Acid) *** 3 star product (fat loss, health)

CLA hinders the bodies ability to store fat and reduces cholesterol levels. Fat loss on this product is mild and more effective when used over a long period of time. This product is best used alongside other products or for people who would prefer a steady approach to fat loss.

Affordable Supplements recommends:-

1. Reflex CLA 2. Nutrabolics Super Fats (combination of healthy fats) 3. SAN Lipidex (combination of healthy fats)

Testosterone Boosters

ZMA ***** 5 star product (muscle building, strength, health)

Is a combination of zinc, magnesium asparate, copper (in some ZMA formulas) and vitamin B6. ZMA creates a stable hormonal environment for optimal anabolic hormonal environment. It also improves sleeping patterns enhancing recovery, muscle gains, strength and power. This is often a very overlooked product with many beneficial effects and doesn’t break the bank. This product should be taken on an evening a couple of hours before bed.

Affordable Supplements recommends:

1. Reflex Zinc Matrix 2. Pro Vital (pm format contains ZMA) 3. USN ZMA

Tribulus Terrestris **** 4 star product (muscle building, strength)

This product stimulates the pituitary gland increases the release of luteinising hormone (LH). LH then stimulates the testicles to increase their testosterone output. The direct result of this is increases in strength and muscle gains. This is a great product for getting through plateaus in training for best results cycle it use strongly for 5-7 days followed by a couple of days off until you have used your tub. 750-2000mg daily should be sufficient for good results.

Affordable Supplements recommends:-

1. Reflex Bulgarian Tribulus 2. USN Tribulus Terrestris 3. SAN Bulgarian Tribulus Extract

Other Worthwhile Products

Arginine **** 4 star product (muscle building, strength)

This is the main ingredient in nitric oxide boosting products. Arginine enhances the bodies natural production of nitric oxide. This compound improves blood flow to the muscles, so you would feel greatly enhanced pumps in the gym, nutrient and hormone supply would be greatly enhanced resulting in strength and endurance increases. As a result of all this recovery and gym performance are greatly enhanced, this is a great product for more experienced individuals to stop gains from slowing.

Affordable Supplements recommends:-

1. Nutrabolics AE2 2. BSN Nitrix 3. USN Alpha Nitrox

Caffeine **** 4 star product (fat loss, mental attitude, energy production)

Caffeine effects the nervous system, cardiovascular system and fat stores. So it increases fat burning capabilities and metabolism. It also causes the release of hormones that can delay muscular fatigue and create a mental feeling of enhanced energy. Therefore very beneficial pre workout enhancing performance. We only recommend Prolab caffeine.

Flaxseed Oil **** 4 star product (fat loss, health, muscle building)

Flaxseed is the richest source of linoleic acid (an EFA), it is great for healthy liver function, and enhanced fat use for energy. Flaxseed also enhances cell function aiding in the anabolic process. This is a great product to add into low carbohydrate diets to keep skin and hair healthy. This really is an all rounder, great for those who just want to be healthy and great for those serious competition dieters. Look out for it on the labels many supplements contain this product or you can supplement it separately.

Affordable Supplements recommends:-

1. Nutrabolics Super Fats 2. SAN Lipidex 3. Contained in proteins also - Nutrabolics Islobolic & SAN Infusion

Rhodiola Rhosea **** 4 star product (mental attitude, energy production, fat loss, strength)

This is a root extract and popular natural medicine in Eastern Europe and Asia for decreasing depression, increasing labido, enhancing fat loss, immunity, increases strength and endurance. This product is believed to mobilise fatty acids increasing there use for energy. This is a great product. Brilliant for the stresses of competition dieting to elevate mood and keep fat burning. Also, a great product for anyone who works in a stressful environment. We would recommend the Reflex version of this product.

For information on any other products or a comprehensive view on the best supplements for your needs call one of our advisers on 01977 55 44 55.