I recently wrote an article that outlines the process you should go through before adding supplements to your diet, so I’m not going to cover any of that stuff.
In this article, I will talk about some of the supplements that I recommend, and based on data, most people will have some benefit from. I have used these for a long period of time, taken them out for a period of time, added them back in and looked at the effects on myself. This is my personal opinion based on how I’ve been effected.
THE BASICS
Greens Drink – Fact, we don’t get enough vegetables in our diet and even if you think you do, more can always benefit. A quality greens drink taken once per day can help the immune system and is simple and easy to take. I like the Paleo Ethics product.
Fish Oil – A good quality fish oil can help rebalance the Omega 3 to Omega 6 ratio that is generally off due to the quality of the food we eat. There are lots of benefits associated with Omega 3s including; brain health, anti-inflammatory properties, fat-loss and recovery. There are a lot of brands out there and not all are created equal. I recommend Carlson’s in liquid form, about 5ml per day.
Vitamin D3+K2 – It’s important to take these vitamins together. Taking D3 alone can be harmful as it can increase calcium absorption (which is what we want) but the body can’t utilize it very well. K2 helps to use the calcium in the body. This is a very basic explanation and the process is rather complicated. I recommend CanPrev and about 2-4 capsules daily.
Magnesium – Magnesium helps to manage the contraction and relaxation of the muscles which can help with cramping. It also plays a role in ATP production, which is an energy source and can help with sleep by relaxing the nervous system. Magnesium Malate and Glycinate are the better types as they are absorbed better. I take Malate after a workout and Glycinate before bed. I like the AOR brand for these. Play around with dosage and see what works for you. Start at 1-2 capsules twice per day.
Curcumin – This is a great anti-inflammatory and I take it religiously, I usually increase the dose if I’ve had a particularly hard workout. Read Michelle’s article all about the benefits. I like the Thorne product called Meriva. Take 2 capsules after a workout and see how you feel.
That is my list of basics that you can explore and see what works for you. There are others that you may need but as I said above, follow the protocols in my last article to see what works for you.
PERFORMANCE
These next few supplements are aimed at increasing performance in the gym.
Creatine – This has been associated with strength gains for years. It is probably the safest supplement out there and can be taken daily. Many products suggest loading phases but 5g per day taken at any time is fine. I like the Blonyx HMB+ Creatine product
Beta Alanine – If you have taken a pre-workout and felt your skin tingling, it is likely it had Beta – Alanine in it. I don’t like a mixed pre-workout, they don’t sit well in my stomach and are usually full of sugars. Beta-Alanine is taken before a workout and can help you gain a few extra reps by buffering the lactic acid and delaying the onset of fatigue. It basically can help to delay that burning feeling. I have used the Poliquin product for a long time. It isn’t easy to get in Canada so I recommend the Bloynx product which I will be trying next. I haven’t used this before but I have heard good reviews and it is a clean and plain form.
Protein and Carbs – Depending on how long you are training for, it may be a requirement to have intra-workout or post-workout nutrition. I use a Whey Protein Isolate and add carbs in the form of Non-GMO dextrose. This is not required but it is an easy way to get a good source of protein and carbs in during or after a workout. There are a lot of varieties out there, I like Real Food dextrose and Kaizen Naturals Whey Isolate.
These are the supplements I have the most benefit from over the last few years. I’m not saying you need to try any of them. Have a look at the product, look at the benefits and if you feel that is something you need, then give it a go. I’m also not paid or sponsored by any of these, I have bought them and used them based on the effects I require.
It’s important to remember that NONE of these will change a bad diet nor will they improve your performance in the gym, without hard work and consistency. They are a supplement and not a foundation.
Thanks for reading
Darren