Let’s talk supplements. First off, the best thing you can do for your body is to eat healthy. But supplements will serve to fill the nutritional gaps that your meals don’t cover. These are the staple supplements that I take every day and recommend to my clients. If you’re not taking any supplements at the moment, these are the ones you should consider taking.
Side note: When it comes to supplements, it’s important to do as much research as you can about the ingredients and sources. Supplements are not regulated and can contain a bunch of crap that could put your health at risk or just be a waste of money.
Multivitamins contain a number of vitamins and minerals that your body needs as an adult. The brand that I use is whole-food–based. I take this at night because that’s when your body is most efficient at absorbing the vitamins.
CLA (Conjugated Linoleic Acid)
A fatty acid found in meat and dairy, it is the most common omega-6 fatty acid. CLA helps to promote weight loss and lean muscle mass. Ladies: CLA attacks the white fatty cells in your midsection, glutes, and thighs! Aside from these positive benefits, studies have shown that it can help to lower the risk of various diseases, including type 2 diabetes and heart disease. I take CLA twice a day, with breakfast and lunch.
As you saw in my morning routine, I take MCT oil with my coffee in the morning and sometimes in a shake later in the day. It still tastes just as terrible in the afternoon as it does in the morning, if not a bit worse since I’m actually fully functional at 3PM.
Omega-3 fatty acids are great for practically everything. It’s pretty much gold for your body. Fish oil is an anti-inflammatory for your heart, kidney, skin, and joints. It also supports heart health and it’s good for your eyes, among MANY other health benefits. I take fish oil two or three times a day. It’s also great for dogs for the above reasons. Especially older ones.
BCAA (Branched-Chain Amino Acids)
Personally, I take BCAAs two hours before a workout for endurance. BCAAs help with muscle growth, recovery, and promotes lean muscle mass. You can’t really lose with that combo. As with any protein, BCAAs from real food is more beneficial. For example, beef and chicken breast are good sources for BCAAs. And for my vegans out there, Pea Protein has the best amino acid profile; it absorbs the most out of any other amino acid. To maximize the effectiveness of BCAAs, you’ll need other amino acids that can be found in whey proteins. Which brings us to Whey Protein…
Whey Protein (when in a rush)
I can’t lie. I’m not the biggest fan. Occasionally I’ll throw a scoop in some water if I’m in a rush. Whey has all of the essential building blocks needed to promote lean muscle mass. Again, this is ideally consumed through actual food. Your body works hard when it has to break food down in its most natural form. Meaning you’ll get more out of a steak than you would drinking a beef protein shake, feel me? The amount of protein someone needs is based on body/fitness goals. I shoot for 1.2 grams per pound, as I’m very active. I’m not about to sell you on a brand, but here’s a tip anyway.
TIP: When purchasing protein, pay attention to how many grams of powder is in each scoop, then subtract the actual grams of protein provided in each serving. Make sure that number stays under 10. Case in point, if a brand is offering you 22 grams of protein per serving but each serving is 40 grams of powder…you’re consuming/paying for 18 grams of filler, a.k.a. shit.
Supplements are only a part of a healthy routine. Without a good diet and good work ethic, you won’t see anything in the way of results. It’s not a magic pill. But if you’re already working out hard and eating well, supplements can help get you to where you want to be. As a trainer, I often get asked questions about supplements and diet. If you have any questions, feel free to shoot an email to AskBamba@trifectastrong.com. Otherwise, see you here next week!
Oh, and I’ll leave you with one final tip: Stay away from fat burners. They’re complete shit.