A body built for Spring Break is something you’re probably yearning for. With spring here, getting your nutrition and training down to a “T” will help maintain your great shape. But to take your body to the next level and maybe to a level it hasn’t been to before, supplementation can be the major key. Not every supplement available at your fingertips is necessarily essential, but adding these 5 supplements will help you build a perfect stack to get lean and shredded for the pool/beach during Spring Break.
Supplementing with whey shouldn’t even be considered a supplement due to its importance. Besides the ease of use and ability to take this protein powder virtually anywhere, whey protein is the best form of protein to take as a snack or post-workout to help build muscle and add lean tissue.
Use whey before you workout to provide yourself with a boost of energy without the added calories from excess carbs. Since you’ll be at a caloric deficit with trying to lose some pounds and unveil those washboard abs, whey protein will help keep you feeling full until your next meal.
Our recommendation: The Whey
BCAA’s, or Branched Chain Amino Acids, are the building blocks of rebuilding muscle. These essential amino acids (Leucine, Isoleucine and Valine) are the most beneficial in repairing muscle and reducing muscle soreness after your workout.
Studies have shown that taking BCAA’s within 30-45 minutes of working out puts you 135% more likely to be able to rebuild muscle than those who aren’t supplementing with BCAA’s. BCAA’s also should be taken throughout the day in order to avoid catabolism and encourage anabolism with a constant stream of intake 2-3 times per day. With all of the added cardio, you’ll be putting into your gym routine, keeping BCAA’s constantly digested will enable you to keep as much muscle and yet lose fat in the meantime.
Our recommendation: BCAAs
Since glutamine is the most abundantly found amino acid in the bloodstream, making sure to supplement with it is crucial. Glutamine, or L-Glutamine, is most known for reducing muscle fatigue and soreness as well as helping the body produce human growth hormone.
When you work out, your body becomes depleted of HGH as well as cell volume and hydration. Supplementing with glutamine will help keep your cell volume up and enable you to keep a pump while working out- something that will be difficult to do while dieting down and minimizing carb intake.
Most importantly, glutamine is directly related to protein synthesis. This helps you keep and build as much lean muscle tissue as possible while minimizing fat gain and maximizing fat loss.
Our recommendation: L Glutamine
Creatine is great to be taking in days leading up to the completion of your shred for Spring Break. Not only does creatine increase strength and endurance within the gym, but also it helps to keep size while trying to lose body fat.
Creatine has been long debated on whether taking it before or after a workout is best, but neither has proved better than the other- just make sure you get about 5 grams per day. If you notice you’re looking a little “fuller” than you would like, I would suggest dropping creatine from your supplement intake about a two weeks before you would leave for Spring Break.
Creatine helps flush the muscle full of water and nutrients and keep them stored there, so water retention comes into play. If you want to achieve a leaner, more defined look, cut this from your routine before you hop on the plane to a beach.
Our recommendation: Creatine Monohydrate
Using a fat burner has been talked about for years and for some it does wonders for them, but with others has little to no effect. If you do decide to use a fat burner, make sure the ingredients are from natural/organic sources of caffeine like green tea to ensure you’re fueling your body full of nutrients rather than harmful chemicals. A fat burner should be used in conjunction with a strenuous cardio routine that is performed at least 3x a week as well as a diet that is already structured around losing some unwanted body fat.
Our recommendation: CLA?
Take Home Message
If you’re wanting to get down to a body fat percentage to show off those rock-hard abs or that extra definition in your quads for the short-shorts, supplementing correctly can make or break you. Eating right and training hard and the two main components, but that last 5%-7% of your physique is made up of supplementing smart. Use these 5 supps to power your way through the next couple months of workouts and watch those pounds come off and be ready for the beach with the rest of them.