The Who, What, How of Basic Supplements

Knowing what supplements you could be taking to enhance your pre, intra & post training needs can be tiresome. Here’s our guided list of basics!


or Branched Chain Amino Acids, is the collective name given to the essential amino acids L-Leucine, L-Isoleucine and L-Valine. Structurally, these 3 amino acids all contain an aliphatic side chain with a branch, hence why they are referred to as branched chain amino acids. BCAA’s go to work as soon as they enter your bloodstream!

What do they do?

BCAAs prevent the breakdown of muscle tissue, reduce delayed onset muscle soreness (DOMS), and assist with muscle recovery!

When do I take them?

BCAA’s can be taken at any time of the day! However, pre and during your workout will help to prevent the breakdown of muscle tissue for energy and enhance exercise performance. After your workout to reduce delayed onset muscle soreness and assist with muscle recovery. Then, to improve muscle protein synthesis, BCAAs can be consumed anytime during the day with, or in between, meals.

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  • EHP Beyond BCAA’s


Whey Protein is a very fast digesting protein that is derived from the protein in cow’s milk. It comes in 3 main forms which are:

Whey Protein Concentrate (WPC) Whey protein concentrate is one of the most popular protein powders, contains between 70-80% protein per gram along with higher levels of lactose and fat. By grams, WPC contains less protein than whey protein isolate, however it is more in-tact and contains higher levels of growth factors, healthy fats and higher levels of immunoglobulins to support immune function.

Whey Protein Isolate (WPI) Contains a higher percentage of pure protein. Anywhere from 90%-96% protein and are generally lactose, carbohydrate and fat free.

Whey Protein Hydrolysate (WPH) Essentially is a pre-digested protein. The human digestive system hydrolyses most proteins before they can be absorbed in the body so by mimicking this process through manufacturing means WPH require less digestion as there is virtually no fat or sugar, which can also mean it has the least appealing flavours and contains very few biological compounds.

What does it do?

Whey protein is useful for increasing daily protein intake and stimulating muscle protein synthesis, which can result in a variety of health-related benefits, including:

  1. Rapidly increase muscle protein synthesis
  2. Reduce muscle protein degradation
  3. Reduce Body Fat% and improve body composition

When do I take it?

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Glutamine is a naturally occurring amino acid found in dietry protein such as both meat and eggs, in free-from supplements and in many whey and casein protein supplements.

What does it do?

Glutamine helps the body to recover after physical stress/exercise. For the most part it helps to alleviate muscle wasting by keeping the body in an anti-catabolic state which results in the prevention of muscle wasting, especially during fat loss when wanting to maintain muscle. Combined with a proper diet and workout schedule, Glutamine will help the body minimize the breakdown of muscle tissue and will assist with keeping a healthy immune system.

When do I take it?

It is best taken around your training session, first thing in the morning and before going to bed in order to take advantage of the anti-catabolic properties. We recommend taking 3-5 serves of 5 grams per day, mixed with water or with any other type of supplement.

How long does it take to work?

The effects of Glutamine will be experienced within the first week of using. Expect to have a noticeable decrease in muscle soreness and improved muscle recovery within this time. Consistent use of Glutamine with a proper diet and workout schedule will see the bodies physique changes and performance altering effects within the first 3-4 weeks of use.

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Predominantly the caffeine within these products is what stimulates your central nervous system (CNS). Most of the caffeine within supplements is synthetically produced in labs. The caffeine content in pre-workout powders can be seen as (1,3,7-Trimethylxanthine Theine)

What do they do?

Caffeine can help to reduce fatigue, improve concentration and increase physical performance. It will help increase the bodies energy levels and mental focus, fight fatigue and increase muscle power. They are designed to promote wakefulness, focus, better body coordination and can increase performance in cardio related exercise.

When do I take it?

First thing in the morning or 15 – 30 minutes before exercise for optimal benefits.

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