Hey everyone!
I noticed there has been questions about supplementation, so I wanted to address those. Remember, supplements are NOT meant to replace food! A well-balanced diet should be your primary source of nutrition. Here’s what that looks like:
- 3 medium to 6 small meals a day
- A variety of colorful foods (think of a rainbow on your plate)
- Balanced portions: 1/4 of your plate should be protein, 1/3 carbs, and 1/3 fiber and fatty acids
If you’re eating a balanced diet like this, you might not need supplements regularly. I’m not a medical professional or registered dietitian, so please consult your primary care doctor or a registered dietitian to find out what works best for you!
With that said, let’s dive into some supplements I like to keep on hand.
Protein Powder and Nutritional Bars
Protein is crucial for preventing muscle breakdown. After fasting overnight (from bedtime to wake-up), I recommend starting your day with at least 30 grams of protein. Here are some of my favorites:
- GNC Wheybolic (dairy derivative)
- Vega Protein Sport (plant-based option)
Make sure the serving size is 30-40 grams of protein. Drinking/eating this much protein at least once a day, along with your balanced diet, should help you meet your daily intake goals. For those looking to make significant gains (e.g., men and Olympic weightlifters), I recommend two protein shakes or nutritional bars a day for maximum recovery. Watch out for added sugars in nutritional bars; avoid those with 8 or more grams of added sugar.
BCAA Powder
BCAAs (branched-chain amino acids) include leucine, isoleucine, and valine, which are essential for muscle protein synthesis. Consuming complete proteins like beef, poultry, fish, eggs, dairy, soy, quinoa, and buckwheat will enhance the effectiveness of BCAA supplements.
Creatine
Creatine supports ATP regeneration for better training capacity, strength, power, and muscle mass. Use it in cycles (e.g., once a month) to prevent your body from discarding excess creatine.
Multivitamins
There are two types of vitamins:
- Fat-soluble (A, D, E, K): Stored in fat tissue and best taken with meals containing fat. Be cautious of toxicity.
- Water-soluble (C, B1, B2, B3, B5, B6, B7, B9, B12): Less likely to cause toxicity.
Taking a multivitamin every other day can help cover deficiencies. Always consult your doctor for personalized advice.
Omega-3s (EPA, DHA, ALA)
Omega-3s, found in fish oil pills, help prevent cardiovascular disease and support neurological development. ALA is the plant-based source.
Pre-Workouts
If you have heart conditions or take depressants, avoid pre-workouts as they can harm your heart. For everyone else, here are some recommendations:
- Beyond Raw Lit, Beyond Raw LIT AF
- Beyond Raw Concept X
- C4
Aim for products with 300-400 mg of caffeine per serving. For less jitteriness, stick to around 250 mg of caffeine. Always purchase from authorized retailers to avoid banned substances.
I hope this helps! If you have any questions, let me know in the comments below!