Month: February 2017

Supplements: Protein and BCAAs

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Every week when I post my meal plans, I get a lot of questions about supplements: how they benefit my workout, and how to choose between a sea of different brands. Here, I’m going to go over the two supplements I’m currently taking: protein and BCAAs and how they help my workouts!

Whey Protein

According to research, bodybuilders, and other fitness professionals, drinking protein during or after you train can help to create faster gains, i.e. improvements in strength and muscle development. This can also help with recovery. Probably the most popular supplement out there is whey protein, which is derived from milk protein. The protein in cow’s milk is 20% whey protein and 80% casein protein.

People love whey protein because it digests quickly and builds lean muscle, meaning that if you drink it around the time of your workout, you can get the benefits right away around the time that you work out out those muscles. Thus, in my opinion the best time to take it is either before or after your workout.

Pea Protein

However, if you are vegan or lactose intolerant, whey protein is not for you. One suggestion from a vegan friends is pea protein as a dietary supplement. Pea protein is a safe alternative for people with allergies to dairy, those who are lactose intolerant, vegetarians, or people soy allergies. Plant proteins have some of every essential amino acid. However, one primary difference between whey and pea powders is that whey is a “complete” protein, meaning that it contains all essential amino acids, and pea is an incomplete protein. It’s a great place to start but it’s not appropriate to use as the primary source of protein in your diet (source: Livestrong). People taking pea protein may have to take additional supplements or get additional protein sources from food.

BCAAs

BCAAs stand for branched chain amino acids, and the these help to not only facilitate muscle growth, but they also help to provide fuel for your body. On days that my workouts are very intense, such as lots of HIIT or cardio-intense intervals, they are very beneficial. We can get a lot of these BCAAs from certain foods, such as chicken breast, beef, salmon, eggs, and quinoa, however on super intense workout days, I like to incorporate a BCAA supplement into my training around the time of my workout. A trainer told me that BCAAs help to promote muscle growth, repair your body, and reduce  muscle soreness. So I started taking them after HIIT and did notice I was less tired and less sore. If you’re curious, it’s definitely worth a try!

The current supplement I’m taking is the Women’s Best protein and BCAAs. I chose this one specifically because of the taste and that the products fit well with my training routine. I currently drink my shakes in the afternoon either before or after my workouts, and the BCAAs after intense training sessions. If you have any questions about the products or are interested in trying them out, you can visit their website here!

BBG Bay Area / Sweat SF Meetup February

meetuppic-1A lot of people ask what BBG stands for, especially those who are new to the workout or have never heard of it before. And while the workout is intended to stand for “bikini body guide,” I really think it stands for BADASS BABES & GUYS! Because over 100 of us got together, killed our workout, and fostered a great sense of community that only burpees and a whole lot of sweat can bring!

The workout was held again at the beautiful Bay Club gymnasium, and we had so much fun with a circuit workout that included push-ups, burpees, squats, mountain climbers, and a whole lot of fun!

The day’s workout was created by Mickaela Roxas of Plants and Planks, and she took the best of Kayla Itsines’ exercises from her Sweat app, and compiled them into a full body workout. We had a great time working out together!

Special thank you to Women’s Best for sponsoring protein powder, shakers, and goodies (cookies, chocolates, wafers, BCAA’s, protein creme, and  more) for our attendees! They generously provided all of this workout fuel for 100 attendees to keep us motivated and going strong! Their protein powder and BCAA’s are the only supplements I am currently taking, and I would recommend them for everyone! We are so grateful to have them as a sponsor, and I’m so happy that our attendees got to try the products.

Also thank you to Bay Club San Francisco for their generous hospitality. For those of you who haven’t tried out the club and are local to the SF Bay Area, you totally should! It’s currently my gym (I’m a member) – and I would love to work out with you there! Also, you can join our Facebook group here, where you can download a free 3-day pass to try out the gym. The gym amenities are beautiful, including a luxurious locker room, weight room, multiple cardio rooms, as well as yoga and pilates!

Also thank you to Elizabeth Griffin for being our official event photographer! Here are some of the photos from the event! Click here for the full album!

Also thank you to Jeremy Wong of Where’s the Film Productions for the amazing video footage!

If you are interested in being notified of future events, you can head over to http://sweatsf.com/ and sign up for the mailing list!

We hope you all had fun sweating with us!

Peace, love and burpees,

Shannon <3