When starting a brand new health and fitness journey, we know it can be really overwhelming having so many options available. We’ve tried to make it a little easier by sharing Chontel’s personal preferences in terms of nutrition and supplements and why she’s chosen them!
Chontel Duncan lives a healthy and balanced lifestyle to ensure she is feeling energised during her workouts. Her professional understanding of health and nutrition and how your diet can affect the body, means that Chontel is always listening to her own. By doing this, she is able to provide her body with the nutrients it needs from various sources, so that she can keep up with her active lifestyle. You can find out more about Chontel’s best nutrition tips for her FIERCE program here.
Chontel encourages you to look at food as being your fuel, so it’s really important to consider what you’re putting into your body to ensure it’s performing at its best! For this reason, Chontel also incorporates some supplements to complement her diet, on the days she’s working out.
After completing a tough workout, you have essentially torn all the little muscle fibres in the areas you’ve just trained. Chontel believes it’s really important to supplement workouts to help promote muscle repair and help you to recover faster!
Personally, Chontel takes BCAAs with 1 serve of Glutamine powder (about half the total recommended amount, approx 5-10g) in water, 20 minutes before beginning her workout, and finishes it by the half way mark. After completing her workout, Chontel will also take 30-40g WPI (Whey Protein Isolate) with another serve of Glutamine in a protein shaker with water.
For a better understanding of how these supplements can work to help maximise your results, we have included some definitions with the help from our nutrition specialists of each below:
Branched Chain Amino Acids (BCAAs) - are a sports supplement combining three branched chain amino acids: Leucine, Isoleucine and Valine. Amino acids are the building blocks of protein, and are essential for almost all functions in the human body. Some of these are naturally produced by the body but others must be taken from your diet - these are called “essential” amino acids. The three branched chain amino acids are known for their ability to promote muscle growth and maintenance which is especially important for anyone who works out regularly. Consuming BCAAs before, during or after your training may help improve athletic performance, minimise muscle breakdown as well as improve the recovery of muscles, post workout.
Glutamine - is an amino acid that is produced naturally in the skeletal muscle. It’s essential for a number of functions including energy production, gut health and muscle repair and growth. After long periods of exercise, your glutamine stores become depleted and if they aren’t topped up, it can lead to muscle wastage. For this reason, a glutamine supplement can replenish low stores and ensure you maintain as much lean muscle as possible. The added bonus is that glutamine can support a healthy gut and boost immunity too!
WPI (Whey Protein Isolate) - one of the most common types of whey protein powder is Whey Protein Isolate (WPI). Whey protein is a by-product of cheese production and is naturally very high in protein while being low in carbohydrate and fat. In fact, WPI contains approximately 90% of pure protein with almost no carbohydrate or fat. It’s a great complement to a workout program as it provides high amounts of quality protein which is required for muscle repair and growth. On top of this, it’s a highly digestible and efficient form of protein, meaning your body is able to absorb and use it quickly.