I have a favorite saying about supplements …
Imagine a cake …. But you make it out of s***.
Then you spend a large amount of money creating the most delicious frosting you can conceive. (Which would obviously be some form of chocolate buttercream lol)
You slather on that frosting real thick, covering up every last piece of your s****y cake.
My question to you is: What do you think that cake is really going to taste like?
The cake and its ingredients represent yourself and your basic lifestyle habits. The better the ingredients, the better it tastes, right? These ingredients (read: lifestyle habits) have the largest single impact on your health and fitness. No supplement will overpower a lack of sleep, poor nutrition, and high-stress levels.
But you know what I’ve learned with my time in the fitness industry …?
People are going to ignore that advice spend money on supplements anyways lol
So here are our top suggestions for supplements that actually work (via research, not marketing) and are the most cost-effective (no $500 IV’s here)
1. Whey Protein powder
If your workouts involve resistance training (and they should) you need to ensure your body receives enough protein to maintain and/or build muscle. Whey protein has been proven in scientific literature to be the best way to get protein to your muscles the fastest. Aim for 20-30g post-workout mixed with water 30-60min either before or after your workout session.
Not all whey proteins are created equal, so make sure you check your labels
2. Vitamins/ Greens Powders
Nothing replaces whole fruits and vegetables, but these can help. The reason one would add these to your supplement routine is more like an insurance policy than anything else. Like your protein requirements, the majority of your micronutrients should be ingested through whole foods. By adding these micronutrient supplements, you can at least add to your total daily intake as you work to increase whole food intake. Green “juices” or fruit smoothies do not have the same benefit
Nothin beats eating your ACTUAL fruits and veggies, but this is a way to mitigate the damage of not doing so.
3. Psyllium Fiber
You may know this by the more popular brand name of “Metamucil” That's right, the stuff your grandma and grandpa would stir into their morning orange juice. Psyllium comes from the Plantago Ovata and is grown mostly in regions of India. The name psyllium comes from the Greek word “psulla”, which means flea, because seeds on the plant resemble clustered fleas.
The reason we like to include fiber is two-fold:
- Along with keeping your bowels happy, it also aids in controlling blood sugar levels
- Most people simply do not get enough from their daily dietary intake
Psyllium Husk Fiber provides an easy way to meet your daily requirements for both in-soluble (cleans your guts) and soluble fiber (cleans your arteries) in a slightly easier format. Our biggest note on this one: Follow the directions! You don’t want to find out what happens when you overshoot your daily amount.
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