Wednesday, September 17, 2014

Supplements: SEVEN of the best for beginners



WHAT a great couple weeks its been. Life has been throwing me surprises and curve balls in a good way. Life ebbs and flows, seasons of highs and lows, favor and sometimes hardships.  

God is always showing us favor, even when we face hardships, his favor keeps our heads on straight and our feet on his path till we see daybreak again. 


REMINDER: Galatians 6:4 tells us to do our OWN work, do it well, and not compare ourselves to others. REMINDER TAKEN. It's definitely one I need. I have been reminded lately though too of how far I have come. It's a healthy thing for me to see my journey, my progress, and be THANKFUL for my own work done well. When I thank God for his favor, for my progress, well... there is just MORE and more for me to be thankful for. 






SUPPLEMENTS: 

SO many questions I get from readers and clients surround supplements. What to take, when to take them, how much, how long? You should ALWAYS get advice from a knowledgeable source and usually one who practices what they preach. (people who are fit, people who lift :) )







HERE are a few of the basics, all of which I take, these are the brands I am currently using as well

7. BCAA, Branch Chain Amino Acids
Most BCAA's you buy will be powder form and will contain a number of "essential" amino acids-- meaning we don't produce them, so we need to get them in our diet. Using BCAA pre and post workout (including cardio) help to preserve your lean muscle mass as you work out. It reduces the muscle damage and aids in protein synthesis.  I take BCAA's during and after fasted cardio, during a lifting session and often when I will be without food for more than 3 hours (ie: meetings, road trips, clients all day) 




6. CLA:  
Conjugated linoleic acid is a naturally occurring fatty acid (found in dairy and red meats) and is known to help reduce body fat deposits, boost metabolism and improve overall immune function. If you ask someone at a nutrition store, they will tell you it will help you "tone." In COMBINATION with weight training, CLA is a gem for lean muscle gain and fat loss, I take it at night and right away in the morning for the best results.  


5. GLUTAMINE: 
Glutamine is an Amino Acid that aids in muscle recovery and soreness, however, it's also amazing for muscle soreness for MORE than just your workouts. YARD work, long runs, etc... and I know plenty of people who take glutamine for SMOOTH muscle recovery as well. My mother being one, she has digestive issues and in combination with food combining, glutamine is strengthening her stomach lining and improving her life! USUALLY  a whey protein powder will have glutamine in it, this is in addition on those HEAVY lift days or if you have another need for it! 


4. Calcium Magnesium: Natural Calm
I take natural calm nightly. I started taking it about 2 years ago when I was having trouble sleeping. It turned out to be so much more than that: 

Magnesium and calcium are fundamental nutrients that need to be in balance with each other in order for you to fully experience good health. Their importance on a cellular level is critical. Calcium and magnesium are like opposite sides of a coin. Calcium excites nerves, while magnesium calms them down. Calcium makes muscles contract. Magnesium is necessary for muscles to relax. Calcium is needed for blood clotting, but magnesium keeps the blood flowing freely. 

READ more here: https://naturalvitality.com/natural-calm/




3. OMEGA 3: KRILL OIL 
Omega-3 fatty acids help lower an individual’s risk for heart attack, stroke, certain cancers, depression and overall inflammation. The Omega 3's in Krill Oil are extracted at the BOTTOM of the food chain and not from fish exposed to other toxins or farmed fish. Joint health, heart heath and workout recovery make Krill Oil my new favorite. I am taking 1000MG daily! 


2. MULTI-Vitamin
GNC Women's Ultra Mega 

It's a no-brainer to take a multi-vitamin, GNC's are all natural, non synthetic. Ever felt sick to your tummy after taking your vitamin? Yeah, that's because 98% are synthetic and that inhibits absorption and breakdown. They are time-released to. NUF said. 


1. THE BIG GUNS, THE #1, Numero UNO of supplements: 
WHEY ISOLATE PROTEIN 

You want a WHEY ISOLATE Protein. Many are simply labeled WHEY, but when you look it's a whey BLEND. The first few ingredients read: Whey Protein Concentrate, Whey Protein isolate. This will take at least an hour to fully absorb/digest in your system=NO GOOD. The whey CONCENTRATE slows down the process. The Whey Isolate, or better yet, Hydrolyzed isolate absorb much faster and you get MORE of the actual protein. absorb in about 10 min. High cholesterol content will block protein absorption, with most Isolates you wont have that.   Aim for low carb, low sugar, low fat, low cholesterol and steer CLEAR of soy protein. Soy mimics estrogen (a FAT storing hormone) and decreases testosterone ( muscle building) so drinking a soy "protein" shake will defeat it's purpose. Dymatize ISO is my #1 choice, GNC Wheybolic my second. 
TAKE 1 scoop/serving with in 30 min of a weights/resistance training program to bring protein/sugars and recovery to your muscles. Not just from that workout, but to replenish glycogen stores so your NEXT workout is better, stronger! You can also take an additional scoop during the day as a snack to help you reach your 800-100 and higher protein goals. Whey Isolate promotes weight loss and increase in lean muscle mass. And this brand has PHENOMENAL flavors. 



REMEMBER supplements do just that, they supplement an already HEALTHY, clean diet. They are not meal replacements or a way to cut corners, they will not work unless your healthy and working hard already. Good Luck! Happy SUPPING! 



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Disclaimer

Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.