One of the most frequently asked questions people message me is “what are the best supplements”. “What’s the best supplement for fat loss?”. “I’ve just started the gym, do I need to take any supplements”
Supplements are NOT ESSENTIAL for body shape goal success. Supplements are just that, they supplement what you’re not getting from food, therefore, are not necessary if you’re getting enough nutrients from your foods. This is why I would opt for nutrient dense whole foods before any others, as they would be higher in micronutrients (Vitamins & Minerals).
But I understand there is a time and a place where supplements are necessary for some of us where we’re not hitting adequate levels of macro and/or micronutrients daily.
So what I’ve done is given a basic outline of some of the most commonly used supplements & ones that I would recommend where needed!
It is the fastest absorbing source of protein you can take. It is the highest quality protein available. It’s a rich source of Branch Chain Amino Acids (BCAAs), which aid in rebuilding lean muscle. The 3 most common types of proteins you’ll see in your supplement shops.
-Whey protein isolate- the purest form of whey protein.
-Whey protein concentrate- not as pure, slightly higher fat and lactose
-Whey protein blend- a mixture of isolate and concentrate.
When choosing a protein supplement I recommend getting in a low fat, low carb protein and taking it at a point in the day when you feel you need a protein hit quickly, due to its rapid digestion, i.e. first thing in the morning or pre/post training.
Put simply, Creatine is a compound that supplies energy and strength to your muscles and improves lean muscle mass. DO NOT LOAD! 5g in the morning is enough.
Omega 3 Fatty Acids (fish oil):
Omega-3 fatty acids found in fish oil help lower triglycerides (fats in the blood), lower blood pressure, reduce the risk of blood clots, improve the health of arteries, and reduce the amount of arterial plaque, which narrows arteries and causes heart disease.
Research indicates that the use of a supplementary multi- vitamin will improve an individual’s health by ensuring micronutrient target intakes are met. It also plays a vital role in disease prevention as it protects the individual against nutritional losses and deficiencies brought about by lifestyle factors and common inadequate dietary patterns.
Super greens/Power greens:
If you’re not a huge veg lover, this supplement is ideal for you as it’ll have a dried/powdered versions of a lot of the veg you could be eating on a daily basis. Along with some that you wouldn’t regularly get on a daily basis but have incredible micronutrient profiles.
Whatever name you see them under they have the basic 4 ingredients:
Spirulina is a type of blue-green algae that is rich in protein, vitamins, minerals, and carotenoids, antioxidants that can help protect cells from damage. It contains nutrients, including B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid).
Chlorella: Is a water-grown micro-algae, chlorella is widely known as a powerful “superfood” supplement with extraordinary nutrient density. It is believed to have been around for eons. One of the few edible species of water-grown algae, chlorella is full of chlorophyll. It contains all of the B vitamins, vitamin C, vitamin E, beta-carotene, amino acids, magnesium, iron, trace minerals, carbohydrates and a higher amount of protein (more than 50%) than meat, per grams of weight.
Wheatgrass and barley grass: promotes general well-being as its minerals include calcium, sodium, iron, magnesium, potassium, magnesium as well as some trace minerals. Barley grass is very high in organic sodium, calcium, iron, and some B vitamins.
What do they do?
Improves brain function
Improves physical endurance
Reduces cholesterol levels
Reduces arthritis symptoms
Rids body of various toxins
Strengthens immune system
Suppresses tumor development
Hopefully you guys got something from this. Any and all feedback is welcome.
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