Supplements. You see them everywhere – grocery stores, gyms, magazines, TV, online, social media, heck, the front of our lobby! They’re promoted as a way to gain muscle, energy, focus, lose weight, etc.; and the amount of options is overwhelming.
Supplementation is effective, however, it should be viewed as just that, a way to supplement solid nutrition that is built on consuming healthy, well balanced meals and snacks consisting of whole foods. Each product has a specific purpose, and not all are necessary for the everyday adult looking to stay healthy and fit.
Out of all of the options and benefits, there are only a few I use regularly and recommend. Here are my top 3.
*Note, we carry very select high-quality products here at ResoluteFIT. Brands found on the internet and stores like CVS and Costco may be cheaper, but are often diluted or reduced in quality, and as such you get less bang-for-your-buck in the end.
Protein
If you’re working out regularly, you should be consuming a fast absorbing protein source 30 – 60 minutes post-workout to aid in muscle repair, growth and overall recovery. This is where whey or a plant based protein are recommended. Guys typically look for 30-40g and ladies 20-30g post-workout.
In keeping with good overall nutrition, this protein shake should help you hit your daily protein requirement. This is roughly 1g of protein per pound of bodyweight, so if I weight 200lb, I need about 200g of protein per day. If you don’t hit this number most days, it’s less likely (or will take much longer) you’ll build muscle and/or get stronger.
You can read about our BPN protein we carry here
Fish Oil
A high quality fish oil, rich in omega-3 fatty acids is recommended for its anti-inflammatory properties. Omega-3s counterbalance the often high levels of omega-6 fatty acids, that cause inflammation, consumed from processed foods in the average American diet. Fish oil also supports healthy joint function and your immune system.
Some people report feeling “better” while taking fish oil, but really, this metric of “is it working or not” should come from blood work. There is an optimal range to be, and only blood testing can tell you that. Generally this is why most people just take 1 serving per day, but if you are found to have low levels, you may need to take 2 or 3 servings per day to correct the imbalance. Look at InsideTracker or talk to your doctor about this blood work.
We carry two versions from Thorne. One with just fish oil, and one with CoQ10. You can read about them here.
https://www.thorne.com/products/dp/super-epa
https://www.thorne.com/products/dp/omega-3-w-coq10
Creatine
While this is a commonly misunderstood supplement, it is one of the cheapest, safest, and most effective ones you can take. Our bodies naturally produce creatine, however an increased amount is needed to maximize muscle stores. It is one of the best supplements for improving strength and high-intensity exercise performance. It works by increasing your capacity to produce adenosine triphosphate (ATP) energy and can aid in recovery as well. The best form to take is creatine monohydrate, and I simply mix it with my protein shake.
There are also studies coming out about creatine improving some brain function, such as memory and cognition.
Read more about Thorne creatine here
https://www.thorne.com/products/dp/creatine
Conclusion
To recap, before going out and throwing down on a bunch of supplements, first ask yourself:
- Have I maximized my nutrition with whole foods? Quality and quantity?
- Do I get 7+ hours of sleep each night?
- Do I minimize alcohol?
- Do I drink half my body weight in ounces each day?
If you answer NO to any of those questions, you are better tackling those first before jumping into a bunch of supplements. Sure the supplements will help, but you will be better off on the trajectory of health and fitness if you improve those 4 areas first.
If you have questions, ask a coach! We are here to help you on your health and fitness journey 🙂
If you want to grab some of those items, we carry them in the front lobby, just write you name down on the checkout sheet and we’ll charge your account.
BONUS Supplement – I wrote about Magnesium the other day. If this blog were “Top 4” it would have been on it! You can read more about it here
