What I Do
First things first, I do not endorse, promote nor am I profiting off any of the items mentioned below. I am simply sharing with you, what I use on a regular & daily basis. You’ll notice that I am not sharing any link to where you can purchase these items.
Now that that’s clear, let’s get to it, shall we!!!!
Protein is key to muscle growth and unfortunately, we don’t always eat enough to meet our daily recommended requirements, let alone the amount you need to actually build muscle. I drink a protein shake almost every day after a workout. I mix this with just 1-2 cups of oat milk and that’s it. Sweet and simple. I used to add banana’s, chia seeds, Greek yogurt, and cinnamon, but I soon realized all the added calories were not necessarily helping me. However, for your consumption, have it how you like it. Remember, with everything, you have to find what works for you.
This is another protein that I drink. This one is different from the whey protein (which is fast acting), casein has a slow absorption rate, which means it can take up to 8-10 hours for your body to digest it. This is great for night time! As you sleep, it will provide your body with all the amino acids necessary to help build muscle and recover. Like Whey, Casein is found in milk, yogurt, cheese and other dairy products. I also mix this with 1-2 cups of oat milk.
I use oat milk as my milk substitute for almost everything. No, I don’t have any issues with regular milk, so why then use oat milk? It’s low in calories, simple as that. When you’re counting calories and macro’s, then every bit helps. Yes, almond and cashew milk has a lower calorie count, but one of kids has a nut allergy and sometimes like to share my drink with me. Plus, I find oat milk more flavourfull and less watery. I get the 0 sugar vanilla flavour.
Creatine is a naturally occurring chemical found in your body. It is used by your muscles to produce the energy needed when doing intense exercise. You also get a dose of it when you eat protein rich foods such as red meat or seafood. Studies have shown that it can increase muscle mass, strength, improve exercise performance, recovery and much more. *Reference.
It was recommended to me by a friend. I did some research and found that Creatine is one of the most studied supplement and is safe to use. I like this particular brand because you don’t need the initial load up and you don’t need to take as much because of its pH property. Other creatine powders require you to take 5-10g/day while this brand, you only need to take 1.5-3g/day. Plus, I did not find any bloating or stomach issues. There’s no real taste and I just throw it in with my protein shake or recovery drink. Just keep in mind, that you need to ensure you drink a good amount of water throughout the day.
I love BioSteel. It’s a clean & healthy hydration drink. It has 0g of sugar, essential electrolytes and best of all, many great flavours. I’ve tried almost every flavour but the ‘White Freeze’ is my ultimate fav. I also like the ‘Mixed Berry’, and ‘Rainbow Twist’. I use this to mix with the creatine powder.
A water bottle? Yes, a water bottle. Why? Because it key to your water intake. I never used to drink water and probably still don’t get enough in my day. However, I tackle this by finding a bottle that I like, with a lid and spout that I like, and after having gone through many, I finally know my style. I don’t let it out of my sight or my hands. I find that if I have a bottle attached to me, the chances of me drinking water increases 100 fold. I take it with me everywhere. Whether it’s going from one room in the house to another, or from one floor to another, or anywhere I go when I leave the house, that bottle is with me. Sometimes I’ll take two so I have a backup refill incase there’s no water fill station where I’m going. Plus, when I go to a restaurant, I don’t have to use their “may be” dirty glass or their unfiltered water. No, I’m not spoiled, just particular. Do yourself a favour. If you’re like me, then find a bottle you like, and don’t let it out of your side, I mean sight.