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Workout Supplementation

Supplementation is an important component of any effective training plan.

 

Here's my top 5 supplements that can help compliment your training and nutrition plan.

 

1 - Branched Chain Amino Acids - BCAA's

As a pre workout supplement, BCAA's will help you burn more fat and protect your muscles from protein breakdown. 

 

The consumption of Amino Acids pre-workout triggers the release of anabolic hormones, the body senses this as an opportunity to grow. The body then takes these Amino Acids - building materials - and starts getting to work on building your lean muscle tissue.This allows the body to forget about targeting muscles for energy and chooses to use fat to fuel your workout instead.

 

2 - Glutamine

Glutamine is the most abundant amino acid in the body. It plays key roles in protein metabolism, is anti catabolic and improves immune function.


However, during intense training glutamine levels are greatly depleted in your body which decreases strength, stamina and recovery - it can take up to 6 days for glutamine levels to return to normal.

Benefits of supplementing with Glutamine:

 

3 - Whey Protein

Whey protein concentrate is a complete protein, containing all 9 essential amino acids. The high protein intake will contribute to the growth and maintenance of lean muscle mass. Whey is the fastest absorbing source of protein for the body making it the best supplement post workout aiding in muscle recovery and protein synthesis.

 

4 - Vitamin C

Vitamin C is an essential vitamin to the human body. It's an anti-oxidant, helping to prevent some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy.


Vitamin C is required for the growth and repair of tissues in all parts of your body. C is used to form collagen, a protein used to make skin, scar tissue, tendons, ligaments and blood vessels. Vitamin C helps in protein metabolism.

 

Vitamin C will keep testosterone levels high by supporting a lower ratio of cortisol to testosterone.

 

5 - Multi Vitamin

For your body to perform at maximum levels, it must have access to all the essential nutrients, especially when your goal is to build lean muscle. This is where a multivitamin supplement comes in.


The proper mix of vitamins and minerals help with the process of protein synthesis, regulate metabolism, improve digestion, increase energy levels and helps the body recover from intense exercise by supporting and strengthening the immune system.

 

*Seek the advice of a medical professional before you decide to take any supplements.

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STR3NGTH For Women

Small group training for women looking to lose weight and tone up.

Nutritional Management

At Ciarán Foy Personal Training we believe that a diet is only successful if the results achieved are longterm.

One to One Weight Loss: Women

We specialise in successful weight loss programmes, ensuring that every facet of your health and wellbeing is nurtured.

One to One Weight Loss: Men

Lose the belly and increase muscle definition with our specialised weight loss programmes.

Active Release Techniques

ART® is a patented soft tissue treatment that allows the practitioner to locate and break up scar tissue following injury.

Orthopaedic Sports Massage

Anybody who partakes in physical actvity can encounter soreness and injury, making this form of massage beneficial for everyone.