Many people ask me about supplements, what to take to gain weight. It’s quite difficult to advise when I have no idea what they eat, but first I always recommend that you put your diet right. Most people wouldn’t need any protein shakes if their diet was spot on. You can have it, it’s your choice, but it’s not necessary to gain muscle. Protein intake is necessary, but most people should be able to have enough protein from their food intake: chicken, eggs, fish and beef.

If you’re vegetarian or vegan then it’s a whole different ballgame – depending on your end goal.

So what supplements do I recommend for gaining muscle?
?Creatine –

• Helps muscle cells produce more energy.
• Improves high-intensity exercise performance.
• Speeds muscle growth.
• May lower blood sugar levels and fight diabetes.
• May reduce fatigue and tiredness
• Can improve brain function

?Glutamine – which is an amino acid, therefore it’s a building block for protein and a critical part of the immune system. It also has a special role in intestinal health.

Some foods that contain glutamine are: eggs, beef, skinned milk and white rice

Glutamine is a critical fuel source for immune cells. If the body’s need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid.
Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available.

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