Shaken Not Stirred

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Get the most of your fitness ‘cocktail’. 

To get the most out of your workout what you have before, during, and after can make all the difference. Here are some supplements that can help you get the most out of your workout, and when and how you can take them.  


A powder supplement mixed with water and take before your workout session. There are many formulations of pre-workouts available. These formulas generally consist of a flavoured mixture of several ingredients, each with a specific role in improving performance. Most are looking for a pre-work out that can give them that boost of energy and strength during those hard workouts. It can be very much a trial-and-error process to see which ones work best for you.   

TIP: If you tend to workout later in the afternoon or in the evening look for a pre-work out that is ‘stimulant free’ or free of caffeine. This way your pre-workout won’t keep you awake when you’re trying to get that well needed rest.   


BCAA stands for Branched Chain Amino Acids. Your body uses them as building blocks for protein and muscles. Our bodies are unable to produces these. Taking BCAA during a workout may help reduce fatigue and reduce muscle soreness.  

On average a healthy adult male need to consume a minimum 12g of BCCA p/day, and women 9g p/day. Supplements aren’t always necessary to reach your body’s minimum requirement. Eating a sufficient amount of protein-rich foods would be enough. However, athletes will have a slightly higher daily intake due to resistance training.   
 Protein Powders/Bars:   

Protein powders and bars are some of the most popular dietary supplements. The most common type of protein is derived from whey, which comes from dairy. When it comes to using protein for exercise, it is commonly used after a workout.  

Taking protein after a workout helps your muscles heal and prevent the loss of lean mass. Depending on your dietary needs selecting the correct type of protein is important.  
Differences between Whey Isolate and Whey Concentrate are as follow (per 100g):  

  • Whey Isolate has more protein, less carbs, and less fat. 
  • If you are lactose intolerant whey isolate could be a better choice as it has a lower lactose content 
  • Whey isolate attracts a higher cost compared to whey concentrate as it undergoes more processing.