I often get a multitude of questions about what supplements I use or recommend from friends, family, and clients. There is so much false information and Broscience on the Internet about supplements that people have no idea where to start! Below is a list of what I feel are the top supplements to use on a daily basis to help you become your best.
- Cod Liver Oil/Fish Oil: Cod liver oil is very high in Omega 3 essential fatty acids (EPA & DHA) and contributes greatly to a healthy heart. It also can help to decrease inflammation and improve cellular health!
~ 1-2 Tablespoons daily
- Flaxseeds: Flaxseeds are found in many grocery stores across the country and are also very high in Omega 3 fatty acids and fiber. A very inexpensive supplement that helps to lower cholesterol and tastes fantastic sprinkled on salads or in your yogurt. Don’t forget to grind them into flax meal before consuming, as the seeds are not digestible.
~ 2 Tablespoons daily.
- Extra Virgin Coconut Oil: another miraculous healthy fat, extra virgin coconut oil extracted from the kernel of meat of a matured coconut. EVCO is very high in lauric acid, which is found in breast milk. Use this to sauté foods and in baking.
~ 1-2 Tablespoons daily.
- Hemp Protein: Hemp protein contains all 8 of the life essential amino acids that our bodies require but cannot make on their own. It contains almost a perfect balance of essential fatty acids (Omega 3 & 6) and a high content of fiber. Hemp protein is made by milling the seed of the plant and is free of THC.
~ 2-4 Tablespoons daily.
- Whey Protein: Whey is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Whey is an abundant source of amino acids and is absorbed and utilized very quickly once consumed. Although it’s somewhat acidic in nature, whey protein in moderation can help to build lean muscle mass and repair tissue after strength training.
~ 2-4 Tablespoons daily.
- L-Glutamine: An amino acid that is not considered essential but can be very useful during intensive athletic training. Glutamine has been shown to help improve immune system function and when used as a post workout supplement can help to rebuild tissue and decrease muscle soreness.
~5-10 grams daily post workout.
- Branch Chain Amino Acids: BCAA’s are among the nine essential amino acids for humans and supplements often contain Leucine, Isoleucine, and Valine. BCAA’s can be critical in not only keeping but also gaining lean muscle mass when calories are restricted during competition prep. Utilize pre and post workout.
~ 3-20 grams daily.
- Creatine: Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle by increasing the formation of ATP (essentially energy). Some research indicates that people with kidney disease should avoid the use of this supplement so please consult with your physician before consuming this product. Creatine has been shown to cause modest increases in strength and maximum energy output during intense training sessions. Some dosages recommend a “loading” stage, which I would avoid while utilizing this supplement in an 8 week on, 4 week off cycle.
~ 5 Grams daily.
These are the main supplements that I consume on a daily basis. Some of these are somewhat expensive and also reflective of the amount of strength training and cardio exercise I perform on a weekly basis. There are also a few other food supplements I consume like Wheatgrass and Spirulina/Chlorella that I will devote a post to in the coming weeks. Start to do your research and take this list to help provoke some thought on what supplements may help you reach your peak performance levels. Feel free to e-mail me at Regie@GRTFitness.com with any questions you may have!
Here’s to a fitter and healthier tomorrow…….-> R’s