Ok so I don't keep this all in my gym bag in fact most stays in my work locker (perks of working in a gym ha) but you get the gist. I thought I would just share with you some of the things that I use pre post and during my workout, my gym essentials if you will :)
I have to admit I love my trackers and genuinely would feel lost without them especially my FitBit, I seem to like seeing numbers. I wear my Fitbit Charge HR all the time and use it to track my steps, sleep, water as well as input in workouts. Now as it reads from your wrist it isn't 100% accurate which is why when I workout I like to use my Polar as well as this reads from a chest strap. Even though they don't make me work harder or anything like that I use them as a guideline for my daily calorie expenditure so I fuel myself correctly.
I'm a little bit old school when it comes to noting things down - I write out my workouts in my little book and then will write down my weights etc to keep track of improvement. I know that you can get apps etc for it but this works better for me :) I also keep my phone and pen in my Flipbelt which is great as there are no annoying zips or buckles to lean on. My phone is what I listen to my music on which is key when working out for me as it gets me in the zone - the headphones go in and the world gets blocked out. A key when you work out in the gym you work in as people tend not to ask a load of questions ;) I don't really have a specific genre or playlist I listen to just whatever takes me fancy at the time.
Resistance bands: I don't use these all the time but they are great for mobility and warm up. The little one is what I use around my legs for glute activation work such as crab walks. I will sometimes use it during exercises like goblet squats, jump squats etc. The longer band can be used for pull up practice as well as helping with flexibility. And finally the 2 handled one is great for home workouts to add in rows or if you want to get mobility to those muscles before any weight work.
BCAA - Branched Chain Amino Acids. These are the 3 aminos Leucine, Isoleucine and Valine that help promote protein synthesis and increase muscle growth over time as well as helping prevent fatigue. We do get this from our food but sometimes our bodies need extra supplementation. Therefore I use the Myprotein ones and take them during my workouts.
Pre workout - I don't take this before every session only if I feel I need a little boost to get me through the session . Do your research when it comes to pre workout to make sure you are getting the right one for you. If it has a high beta alanine content you will probably get very itchy skin as it takes effect so bare that in mind. I use the EQ Nutrition in Pink Lemonade which I wrote a review about here.
Creatine: This a new supplement for me which I am trailing to see if I get any benefits. I take it post workout to help aid recovery, muscle size and performance.
I do also use protein powders in my diet however food will always come first and I never have more than 1 scoop a day. Personal preference is to have it mixed in with food for example proats or proyo as I like to eat my calories not drink them.
For those just in case moments I tend to have a protein bar in my bag.
Quest Bars: 20-25g carbs, 20-22g P, 7-10g F per bar a range of flavours and gluten free :) I like smores, mint chocolate and vanilla almond the best
Grenade Carb Killa bars are amazing! They taste like chocolate bars but only have 2g sugar max! Each bar has around 15g carbs, 23g protein and 8g fat. The white chocolate cookie and caramel chaos are the best by far.
And finally I will never be without deodorant, dry shampoo, make up wipes and a make up bag to refresh after an epic workout - oh and a change of clothes obviously ;)
VICKIPT8 /VICKIPT15 for MyProtein Discount
VICKIPT 10% from Shops4Supplments (protein bars and supplements)
VMNWC 5% NaturalWhey (quest bars and protein)