Supplementation

With so many supplements on the market, it can be quite over whelming on where to begin- or IF to begin- taking any sort of supplements and adding it to your diet and workout regimen.
So I am going to share with you what I USE, this way you can get an idea of what might help you reach your goals.  It will also give you an idea of what all those crazy big jars you see at the gym and vitamin stores really are.

First and foremost- Protein Powder.  My favorite (and what I ‘prescribe’ to all my personal training clients!) is ‘Jay Robb Whey Protein’.  Not only is it low calorie, and low fat, it contains no sugar while supplying your body with 25 grams of protein per scoop!  And it TASTES GOOD!! My favorite (at the moment!) is the ‘dreamsicle’ flavored protein made with vanilla light soy milk, or almond milk.  DELICIOUS!!  You don’t even need a blender, just grab a shaker, add 8-10 oz. of milk or water (or both!) and you are good to go!!  Another great thing about this product, you can buy single serving packages at most vitamin stores in order to try each of the flavors before committing to a big jug!

And WHY should I be taking this stuff?! Some benefits include

• Increase in lean muscle mass
• Enhances immune function
• Increases muscle recovery
• Improves fat oxidation and produces energy in the body

 

Moving on- Branched Chain Amino Acids. These can come in pill form, powder, or even sweet tart like candies.  If you get the powder, it can even be added into your shakes!  I just started taking these consistently about 1 month ago.  BCAA’s are mostly known for one thing, to stimulate protein synthesis. BCAAs by themselves have been shown to independently stimulate muscle protein synthesis. In other words, they have shown the ability to induce muscle gains, even in the absence of weight training! Next comes an increase in endurance. Supplementing with BCAAs may enable you to maintain your training intensity and endurance as energy normally provided by your diet decreases. Anyone who has ever been on a very low carb or low calorie diet for extended periods can definitely appreciate this!   And one final perk it that it may stimulate fat loss. Supplementation of BCAAs has been shown to trigger significant loss of visceral body fat. Visceral fat is located in the deeper layers of tissue and sometimes can be stubborn and resistant to your normal dieting and is hard to lose.

Next Up- Glucosamine.   Glucosamine and chondroitin are important for joint strength, lubrication in those joints and for flexibility. Together, these two remarkable compounds work together to provide awesome joint support, helping to strengthen, nourish and lubricate your connective tissues and cartilage.  I highly recommend this supplement not only to to prevent injuries, but to help any previous in juries heal more quickly and to the fullest extent.  Again these can be found in a powder form or pill form, but I usually just add a lil’ teaspoon of powder to my protein shakes.

I could go on and on and ON about all the supplements that are on the market, as well as all the supplements I have TRIED that are on the market.  It can be a lot to take in! But when push comes to shove, these are the top 3 supplements that I consistently use, and will continue to use, as well as suggest for people to add into their daily regimen.