Supplementation part 1

Supplementation part 1

Mar 9, 2013

In this article I am going to say what I think is your best bang for your $$$.

** These are my opinions. This is what has worked for my clients and myself. consult your Dr. before taking any supplement.**

**I’m not going to go into what each supplement does too much. Just an overview.**

Supplements are just that. A supp is there to help supplement what you are not or can not get from your diet. As an athlete you burn through a lot of energy stores that can not easily be replaced. This is where supps come in.

*PROTEIN: This is the most popular so I will start with this. Personally I think it’s necessary but not essential. You should be getting the bulk of your protein intake from food! The only times I can think of taking  a Protein shake is right after a training session and right before bed. Even then I have made gains with out it. If you are having a hard time gaining weight then eat more food, drink lots of milk and eat peanut butter.

* When looking for a brand. this is tricky. Are you looking for flavor, price, protein per serv? It’s a lot to think about. I personally have been using Optimum Nutrition for years. The price is great, protein is high quality, and flavor is good. There is not a whole bunch of crap fillers it. It has a BCAA blend and 24g of protein per serv. That’s about it. So your not paying for everything else. bodybuilding.com is where I get mine.

Creatine: In my opinion this is the best bang for your buck. You can get plain creatine monohydrate for as little as $15 and 200 servings. Do yourself a favor and don’t get that $50 bottle because your favorite bodybuilder told you too. Most of the time they are filled with sugar and other fillers. If you want the sugar to help push the creatine through your body then mix the plain one with  juice.  Creatine has been proven to increase strength, endurance and  muscle size. By replenishing your ATP stores you can workout longer and harder than before and recover quicker.  What more could you ask for.

Multi vitamin/mineral: I think these are important for everyone. No one eats perfect. So to help your body get the stuff it needs is as easy as taking a pill then do it. This is no excuse to not eat right. The multi will not give you anything near what good food will.

Vitamin C, especially D are very important. they keep your immune system strong and healthy. When training hard all year round you need all the help you can get. I take 2000mg vit C a day and 4000IU vit D per day. I didn’t get sick for 2 years. Then I missed my Vitamins for 2 weeks cause they were on back order and I got sick. You can get lots of Vit D from the sun. So get outside and do something.

 

fish oil: Fatty acids are very important for cardiovascular health and brain health. ” Don’t be a big dumb guy” other ways to get healthy fats are  Nuts and avocado. Not to mention actual fish.

Glucosamine: keep your joints healthy. Lifting weights for years wears down the cartilage in the joints so you may want to protect them. Don’t get me wrong; lifting actually strengthens joints but cartilage doesn’t last forever.

Turmeric: Turmeric is a natural anti inflammatory. This stuff is awesome. If you mix with cauliflower it helps fight cancer too. Again AWESOME!

These are only a few and a brief overview of them. I like these supps because they work and they don’t kill your wallet.

If anyone has any questions about the supplements feel free to leave a comment and I will go more  in depth. I just wanted to make it to the point. Didn’t want it  to get long and boring. In the end doing your own research is the best.

* Remember to ask your Doctor before taking anything.

Part 2 will be up soon

 

 

 

 

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