0:04
should you take whey protein and bcaas
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together or should you just take one or
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the other here's the thing whey protein
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is an amazing source of branched chain
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amino acids bcaas so if you have a good
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diet and you're getting plenty of
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protein in your diet already you are
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already getting all of the bcaas that
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you need provided that you've got a
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really really good amount of protein in
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your diet so if you have plenty of
0:32
protein in your diet if you are already
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taking whey protein you do not need to
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take dcaas because you are already
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getting them from those food sources eat
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whey protein feed normal dairy products
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meat eggs even plant proteins you're
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getting plenty of bcaas trust me what
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vitamins should you take if your diet
0:51
isn't great sometime or most of the time
0:54
here's the thing okay no amount of
0:57
vitamins and minerals is going to make
0:58
your diet better okay so the first thing
1:01
that you should be focusing on is
1:02
improving your diet quality and getting
1:04
all of the vitamins and minerals you
1:06
need from the foods that you eat that is
1:08
called a food first approach to
1:10
nutrition now in the case where you're
1:13
not able to do that for example if you
1:15
are on an extended low-calorie diet and
1:17
your food you're just not eating a lot
1:19
of food you're not getting a lot of
1:21
vitamins and minerals just taking a
1:24
multivitamin is probably a good approach
1:27
to make sure you're not going to become
1:29
deficient in certain vitamins and
1:31
minerals but remember a food first
1:33
approach to making sure that you have a
1:35
good quality diet and make sure that
1:36
you're getting all of the vitamins and
1:38
minerals that you need is the best
1:39
approach a multivitamin is only
1:41
something you do as a last resort do
1:43
plant proteins work the same way as whey
1:46
protein well to understand that we need
1:48
to know what is so special about whey
1:50
protein and that's the fact that it's
1:52
got a really good mix of essential amino
1:54
acids especially branched chain amino
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acids like leucine which help to
1:57
stimulate muscle growth and repair
2:00
another thing that's great about whey is
2:01
that it is really really quick to digest
2:04
and absorb now how do plant proteins
2:06
compare well in terms of digestion and
2:08
absorption plant protein powders that
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have already been processed are actually
2:14
quite rapid to be digested and absorbed
2:16
into our system so that's not our
2:18
the way they differ from whey protein is
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that they've got slightly lower amounts
2:23
of essential amino acids and certain
2:25
branched amino acids does that mean
2:27
they're useless no it just means you
2:29
need to eat more of those plant proteins
2:31
to get the exact same effect of whey
2:34
protein should you take creatine before
2:36
or after a workout is one of the most
2:38
common questions i get asked about
2:40
creatine and my answer is it doesn't
2:43
matter at all you see creatine works by
2:46
saturating filling our muscle cells okay
2:49
you do that by taking creatine every day
2:52
daily to keep that level in your muscles
2:54
nice and high it doesn't matter when you
2:57
take that creatine as long as you're
2:58
taking it consistently preferably daily
3:01
because that'll keep your muscle
3:02
creatine stores nice and high so don't
3:05
worry about when you take your creatine
3:07
it doesn't act as a pre-workout so
3:09
you're not going to get a boost by
3:10
taking it half an hour before a workout
3:12
it doesn't act the same way as protein
3:14
so it's not going to give you any
3:15
benefits after a workout just take it
3:18
every day can you mix and take creatine
3:21
with other supplements probably one of
3:24
the most common questions i get can you
3:25
mix creatine with protein powder is that
3:27
okay in a shake yes absolutely the vast
3:31
majority of supplements you can take
3:34
no problem do you want to mix with a
3:36
protein shake absolutely fine do you
3:37
want to add in some bcaas that's
3:39
absolutely fine as well do you want to
3:40
take it with a calcium problem that's
3:42
okay the only supplement that i would
3:45
consider potentially not taking creatine
3:48
with is maybe caffeine if you're taking
3:50
it in high doses that's because both
3:52
creatine and caffeine in high doses can
3:55
cause stomach upsets if you take it
3:57
together there is a little bit of
3:58
evidence to say that it might cause a
4:00
stomach upset for you but if you know
4:01
already that that doesn't happen then
4:03
you're absolutely fine so yes you can
4:05
take creatine in your protein shake will
4:07
creatine make you bulky so a lot of
4:09
people are worried about taking creatine
4:11
because they hear that it causes water
4:13
retention which can be true in some
4:15
people some people when they start
4:16
taking creatine they can see an increase
4:18
in body weight which is usually body
4:21
water by the way so you know that it's
4:22
body water which is caused by the
4:25
retention of extra water in your muscles
4:27
because you've got extra creatine in
4:28
there now does that mean you're going to
4:32
no you see a lot of creatine gets stored
4:34
in your muscles which means that extra
4:36
water is getting diverted to your
4:37
muscles as well and making your muscles
4:39
look fuller so some people when they
4:42
start taking creatine they notice or at
4:45
least some can notice that their muscles
4:47
look bigger fuller which has the effect
4:49
of actually making people look a little
4:51
bit leaner so it's not going to make you
4:53
look bulky at all in a bad way it is
4:56
going to be helping you to build a lot
4:58
of muscle in the gym it is one of the
4:59
best supplements out there and if you
5:01
want to build muscle seriously think
