I am asked all the time – What supplements do you take? When do you take them? Why do you take them?
Be sure to take a look at the “store” page on my website. I broke down what supplements to take for gaining muscle, losing weight, everyday products and what you need for a basic core stack.
Supplements are used just as the word states to complete or enhance something. I look at it as filling in the holes and making my healthy fit lifestyle complete. Supplements by themselves are not the solution but are piece to the puzzle of creating a healthy fit lifestyle. Even those who are trying to ensure they have a well-balanced diet and a good physical activity schedule still may have holes to fill in to ensure they are on target to meet their goal and optimize their performance. Vitamins, minerals and fueling your body with enough calories is important for everyone not just athletes.
Here is a list of my favorite supplements, when I take them and why I take them. Feel free to contact me with any questions but I encourage you to take a couple minutes to research each one if you are interested in trying. If you have never taken supplements maybe just start with a multi vitamin, fish oil and protein powder. Establish a good routine with those before adding others.
Alpha Lipoic Acid (ALA) – 300 mg with breakfast and lunch during times I am extremely active working towards a goal
ALA is an antioxidant. Antioxidants protect against damage to the body’s cells. It supports healthy cells from damage caused from aging and stress. I was introduced to this supplement during my competition prep. Even though I do not have any shows coming up at this time I still take this supplement when life is really busy and my workouts are intense because I am working toward a goal. During my slower maintenance type training seasons I will tuck this supplement away.
Branch Chain Amino Acids (BCAA) – I drink this just about every day before and during my training
I drink BCAAs to prevent the breakdown of muscle. Most of the time I am dieting or just on a lower calorie intake to keep a lean shredded physique for events. Even though I am dieting and on a lower calorie meal plan I still need to go to the gym and work hard. While dieting and working hard at the gym you risk losing muscle because your body may breakdown the muscle to use it as energy to help get it through the workout. BCAAs help prevent this breakdown cycle and also helps with fatigue. I combine BCAAAs and L-Carnitine before cardio sessions or workouts. I have two favorite brands LIV Body and NLA for Her:
Digestive Enzymes – a serving with breakfast, lunch and dinner or just meals you feel are heavy
Our body needs enzymes to help breakdown down food, separate nutrients from waste and aide in the absorption of nutrients after breaking the food down. The way we cook our food can destroy the natural enzymes contained within food. I like to take enzymes to replace the ones lost from cooking my food. Without enzymes our body’s digestive track has to work extremely hard to digest on its own without the enzymes which can lead to indigestion, gas, bloating, constipation or reflux. I like to aid my body in the digestion since I am eating 6 meals a day. I look for an enzyme product that has these 3 types of enzymes Amylase – digests carbohydrates. Protease – digests proteins. Lipase – digests fats.
Essential Fatty Acids (EFAs) – 1 serving with breakfast, lunch and dinner
EFAs are needed in almost every area of the body to help run so many different functions. This is such an important supplement:
-helps form healthy cells
-helps with hormones
-keeps the thyroid and adrenal glands healthy
-helps with hair, skin, cholesterol and blood clotting….
I do eat fish and walnuts each week but not enough to get the amount of EFAs I need. Fish is expensive and with all the discussions and risks between the Wild and Farm Raised I just choose to eat fish in moderation and ensure I find a good quality EFA supplement to include in my diet.
L-Carnitine –2 grams with 10 oz water before each cardio session
I like this product because it is a non-stimulant fat loss supplement that helps convert my fat into energy. It makes me sweat and I use it before my cardio sessions. You can find this supplement naturally in red meats. I am a huge fan of FLANK steak but I eat red meat sparingly usually for a special occasion which is why I include this supplement into my pre-work regiment.
Multivitamin – once daily with food any meal of the day
It can be tough to get all the needed essential vitamins and minerals through food each day, so I take a multivitamin to supplement and try to achieve complete nutrition. Being an Athlete with a crazy schedule I have to be more cautious about my immune system. I like Multi Vitamins you only need to take once a day. I also look for a liquid or a capsule because they dissolve more quickly which leads to less waist. I notice a positive difference in my hair and nail growth and strength when using a great multi-vitamin.
Powdered Greens – I use this when I am traveling and when I feel a cold coming on
I always like to have this product available because it is a great way to get in my fruits and vegetables when my schedule does not permit a well-balanced diet. It is easy to travel with and can easily be added to a protein shake. An easy way to fill in the holes of diet lacking in fruits and vegetables.
Protein Shakes – how often I drink a shake depends on my week
Protein shakes are easy for on-the-go nutrition. Shakes are great for a healthy, inexpensive and convenient meal: good tasty proteins powders range in price from .89 to $2.00. You can put a scoop in a baggie and carry it with you in your purse, book bag, or car. It’s easy to pack it along on trips or have a few servings at work. I look for powders that are high in protein, great taste and texture, is gluten- and lactose-free, and has little to no preservatives. Real food is always my first priority and if available what I turn to first but with work and busy schedule it is not always a convenient option. Three of my favorite proteins are NLA for Her and Jamie Eason Whey Protein (Chocolate or Vanilla) and MRM (any flavor but the Strawberry is the only Strawberry I have ever found I enjoy)
Learn more and get NLA for Her here
