30 day beginners fat loss programme

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WHEY PROTEIN POWDER

Whey Protein makes up to 20% of the protein in milk.

Whey is the most effective protein for increasing muscle protein synthesis, the process in muscle cells that results in muscle growth. There are numerous reasons why whey is so effective, such as its high content of branched-chain amino acids (BCAAs) and its ability to boost blood flow to muscles

DOSAGE: As required but limit to 1-2 servings per day

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OMEGA 3 FISH OIL


fish oil omega 3 supplements

Omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are said to:

✓ Prevent muscle breakdown and sooth painful joints

✓ Improve brain function and concentration levels

✓ Achieve greater fat loss

DOSAGE: 1‐3g with meals two to three times per day.

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VITAMIN D


Vitamin D is important for bone health as it can enhance the body’s ability to absorb calcium – yet research has shown that vitamin D is critical for so much more that just bone health.

✓ Vitamin D has been shown to improve mood, aid immune function, and help to keep fat off.

Plus, it’s now known to help to aid both muscle strength and growth and the increase of testosterone levels in males!

DOSAGE: 1,000-3,000 IU of vitamin D3

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vitamin d supplements

MULTI-VITAMIN


multi vitamin

Supplementing with a daily vitamin will help eliminate the possibility of deficiencies that are often produced through reduced dietary variety or calorie intake and increased loss from exercise.

Research has shown that intense training can deplete essential vitamins and minerals – this can interfere with muscle growth and strength gains!

DOSAGE: Take a multivitamin once or twice daily with meals.

EXCEED INTRA-WORKOUT


Exceed is a Workout drink with BCAA’s and lactic acid buffers!

✓ Scientifically proven 2:1:1 ratio of iBCAAs

✓ Contains Beta Alanine and Citrulline Malate

✓ Essential amino acids with added electrolytes & vitamin B5

Exceed inta workout also contains a whopping 17g protein per 20g serving – which will contribute to the growth and maintenance of your hard earned muscle mass!

exceed intra workout

RU ANDERSONS MEAL PLANNER

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