Updated: Sep 10
When you exercise regularly, it’s important to put the right things in your body so you get optimal results. A lot of people ask me if they need to take any supplements. I always advise clients to focus on eating the right FOODS first. Once a meal strategy is in place, we determine if supplementation is necessary. If you’re working out 3 or more times per week, taking supplements might be a good idea. But which ones? The list can be long, so let’s narrow things down. Let’s assume you’re looking for something low calorie that will help you stay energized while exercising, and help you recover from your workouts. I suggest you start with AMINO ACIDS, PROTEIN POWDER, and a MULTIVITAMIN.
Amino Acids are the building blocks of protein, but they serve many functions in the human body. These compounds help strengthen our immune system through maintaining the health of blood cells, and they can also improve digestion. Both these functions can decrease inflammation in the body, which can help fight disease and lower body fat. Certain amino acids also aid in the production of growth hormones, and energy you need to workout. Since protein is composed of amino acids, it stands to reason that they help repair muscle tissues. As you can see, having a substantial amount of amino acids flowing through your body will benefit you before, during, and after your workouts. Some Amino Acid powders are combined with caffeine to give you extra “pre-workout” energy, and to promote “fat burning” in the body. I personally don’t like caffeinated drinks, but to each his own. Be sure to get a supplement that contains multiple amino acids. Below are a couple of my recommendations
Protein is important for a number of reasons if you workout regularly. For starters your muscles need to recover from the stress applied during exercise. A diet high in protein will boost this process tremendously. Additionally, if you're working out to maintain a healthy body weight, digesting protein increases your calorie expenditure more than any other nutrient. It can help keep you full as well, so you don't overeat. Even with all these benefits, most people in the U.S. don't consume the daily recommended 60 grams of protein. Our diets are typically high in carbohydrates and fats. Protein powder is a great way to make up for what we lack in our diet. I have recommended a whey and a vegan option below.
While the average person may not need to take a multivitamin, I strongly suggest that my clients do. Why? If you are working out 3-5 times per week your body needs to be replenished and resourced more than the average Joe/Jane. Frequent, rigorous exercise challenges your cells, bones, muscles, and your nervous system. Vitamins and Minerals help in all of these areas. Furthermore some vitamins are water soluble and don't stay in your body very long after you consume them (i.e. Vitamin C, B complex Vitamins). Below are a couple of my recommendations. The first is a liquid for those who don't like swallowing pills.