Nadiah AJ, a physical education teacher, shares what supplements she takes to boost recovery and muscle growth.
Height: 1.57m Weight: 54kg
Exercise regimen: I work out in the gym four to six times a week for about 11/2 hours. My workouts consist of compound and isolation exercises. A compound exercise is a multi-joint exercise, while isolation is a single-joint exercise. Examples of compound exercises are dead lifts and squats. Lateral raises for the shoulder and tricep pressdowns are considered isolation exercises. I also incorporate cardio workouts in my routine, such as incline walking on the treadmill and StairMaster.
Diet: I eat six meals a day. I cook my own meals and they consist of vegetables, a lean protein and a complex carbohydrate. I also consume supplements such as whey protein, BCAA (branched-chain amino acids) and carnitine. Sometimes I have cheat days and I treat myself to pizza and ice cream on weekends.