L-Glutamine is naturally produced in your body, but can become depleted through stress or training. The benefits include helping your muscles recover, helping your digestive system and supporting your immune system. When to take: Take 5g when you wake up in the morning and before bed.

L-Glutamine, BCAA


Branched Chain Amino Acids (leucine, isoleucine, and valine) are essential amino acids and will need to be attained from your diet. They are naturally found in protein, but supplementation of BCAA’s may help with lean muscle building, recovery, prevent muscle breakdown, and improve fat loss and performance. When to take: Take 5g of BCAAs before and after your workouts and before bed.

Creatine Monohydrate

Creatine is produced in the body naturally and derived from 3 amino acids (glycine, arginine and methionine). It is also found in meat and fish. Creatine helps to build lean muscle, improves muscular endurance and increases anaerobic power and performance and fights inflammation following muscle-damaging exercise. It also has many health benefits, such as improved brain function, longevity, neuromuscular function, heart health, and chronic fatigue.

Vegetarians in particular benefit from supplementing creatine as they have lower muscle stores of creatine than non-vegetarians due to not eating meat and fish. When to take: Take 5g on a daily basis.

Fish Oil and Flaxseed Oil Tablets/Liquid

Excellent sources of omega-3s, that are essential for hormone function, assists with fat loss and muscle gain, mental health and digestion as well as overall health and wellbeing. Take fish oils and flaxseeds (linseed) together to get the most benefit.
When to take: Morning or night, whatever suits you best.

Multivitamin / Superfood

Great at helping your immune system stay strong, helps to improve your health and provides your body with any vitamins or minerals it may be deficient in.

NOTE: Vegans and vegetarians should take extra note of their intake of vitamin B12, calcium, vitamin D, iodine, omega-3 fatty acids, vitamin A, iron, zinc and the essential amino acids. Ensure you get regular checks.

Protein Smoothies & Shakes

Protein smoothies are a great alternative for a quick breakfast on the go or to have as a snack. Some general guidelines to make a smoothie are to first choose a base (e.g. water, unsweetened almond, rice or light coconut milk, or iced green tea), then adding some greens (e.g. spinach, kale, rocket etc.), and colour (berries and fruit). By adding ingredients like ice, chia seeds, hemp seeds, psyllium husk you will thicken your smoothie to a creamier consistency. You can also flavour you smoothie a bit more by adding stevia, spices and herbs.

Finally give your smoothie a boost by adding some protein powder, superfoods and probiotics. Your options are endless! For some quick tasty ideas please see the recipes below.

NOTES: Please be aware of the difference between a protein smoothie and a protein shake. When the meal plan is referring to a protein shake, it refers a serve of your protein powder mixed with water or almond milk. When the meal plan is referring to a smoothie use any of the recipes below.