Impact Whey Protein

Proteins are composed of amino acids. There are 22 amino acids in total, 9 of which are essential, meaning they’re essential to obtain from food and cannot be synthesised by the body. Amino acids are responsible for growth and repair of all bodily tissues, from hair, to skin, nails, muscle tissue, cartilage etc. When we lift weights we break down muscle fibres, which require protein to repair them, making them stronger, which is one of the primary drivers of increased strength and muscle size with frequent resistance training. If your goal is to build muscle or lose weight you need to be consuming roughly 2-2.5g protein per kg bodyweight. Whey protein offers a cheap convenient means of getting protein into your daily diet, on the go, after the gym, as a snack or before bed. 

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2.5kg Vanilla- https://amzn.to/47CV0IX

Creatine Monohydrate

Creatine is an energy source our body uses along with fats, protein, carbs and alcohol to resynthesis ATP, the bodies energy currency. Creatine is utilised by the body as the primary energy source to fuel high intensity or explosive movements, such as weight lifting or sprinting. Research shows optimal levels of creatine range between 3-5g per day (dependant on age, gender, bodyweight etc). Most people are devoid of optimal creatine levels because we can only obtain it from the diet in considerable quantities from red meat. To get 5g of creatine from red meat you would have to consume roughly 2Lb of red meat every day, which is obviously not realistic and supplementation offers a simple, convenient way of getting 5g per day, every day. Creatine is the most studied supplement on the planet, and its shown to increase strength, speed recovery, increase muscle mass and improve cognition. 

Powders

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Capsules

Omega 3 Fish Oil

Fish oils are one of the best sources of vital omega 3 fatty acids, essential to optimal bodily functioning. Omega 3 fatty acids play important roles in all body cells functioning, maintaining homeostasis and the maintenance of brain, organ and eye health. 

It’s difficult to get the necessary levels of omega 3 fatty acids from the diet without eating a lot of oily fish every week. And even if you do consume fish two-three times weekly, with modern farming practices of fish production, you’re getting much lower quantities of omega 3 fatty acids from fish than you would compared to wild fish in their natural habitat. 

Nordic fish oil lemon flavour- https://amzn.to/3ZxJVqz

Barefoot Nutrition – Omega 3 Ultimate, Superior Grade Wild Fish Oil- https://amzn.to/4exah0h

Vitamin D3

Vitamin D is one of the most important vitamins for normal body functioning. The body synthesises vitamin D from sunlight, but can also obtain very small amounts from foods such as oily fish, organic meats, etc. It’s essential for many physiological processes, including the regulation of mood, maintaining bone health, maintaining  immune function, cell growth and regulation, muscle function and many more. To get the daily recommended amount of vitamin D from sunlight, you would need to expose a large area of your body  to sunlight for roughly  20-30 minutes every day.  As we are in the UK, and we rarely get bright sunny days, coupled with our indoor lifestyles, recent studies  determine that roughly 57% of UK adults are deficient in vitamin D. Vitamin D cannot be absorbed by the body without magnesium. 

Vitamin D3 softgels- https://amzn.to/4ebqUyG

Magnesium

50% of adults are deficient in magnesium. Magnesium is a key mineral in a number of body processes including; maintaining hydration, maintenance of normal nerve and muscle function, supports healthy immune function, maintenance of regular heartbeat and regulation of bone health. Most people require an additional 150mg-300mg per day just to meet the recommended daily allowance (RDA). You lose magnesium and other electrolytes through sweating, warranting a greater daily intake for anyone regularly exercising. Signs of magnesium deficiency include; migraines, poor sleep quality, cramps, muscle spasms, high blood pressure, poor memory, high anxiety, diabetes and heart disease. 

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Zinc

Zinc plays an important role in the creation of DNA, building proteins, growth of cells, healing damaged tissue, and supporting a healthy immune system. 

Zinc 40mg 400 tablets- https://amzn.to/3TynXQH

Vitamin K2

Vitamin K2 is an essential vitamin that is required for a whole host of bodily functioning. It plays a major role in improving bone health and preventing the development of Osteoporosis. It’s also shown to play a major role in preventing calcium buildup within the arterial walls and walls of blood vessels. It’s thought that without adequate K2, calcium can build up within the arterial walls and walls of blood vessels and contribute to cardiovascular disease development or increase the risk of heart attacks and stroke. 

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