Using the right supplements can enhance your overall health and workout performance. When you have more energy workouts are better, and results are achieved faster.
Supplement timing also matters especially if your goals include gaining muscle and losing body fat (without losing your lean muscle)
These are the top supplements for Weight Loss:
Caffeine (200mg)– Having a black cup of coffee prior to your workout will make you feel energized and you may feel like you can add more intensity to your workout – making you exercise harder for longer. Grab a coffee, espresso or green tea before your workout or whenever you feel your energy dipping– when we feel sluggish and more tired we crave foods higher in carbohydrates and sugar.
Green Tea Extract (1000mg) – Contains EGCG, a polyphenol which promotes thermogenesis and fat oxidation (helps our body to burnt fat more efficiently). Have a serving during breakfast every morning.
Whey Protein (30g or one scoop) – Making a protein shake may be more convenient and quicker than preparing a healthy meal especially when time is limited. Try this recipe as a snack, for breakfast or lunch: Blend 1 scoop of vanilla protein powder, 1 cup raspberries, 1 cup spinach and 1 TBSP of almond butter. It’s a satiating balanced meal that will keep you feeling fuller longer and will help with sweet cravings.
L-Carnitine (1000 mg) aka acetyl l – Taking l-carnitine before working out promotes a more efficient fat burning process. During our workout our fat cells break down and are more easily transported into the bloodstream so that they will be used as fuel.
Green Coffee Bean Extract (400mg) – Comes from unroasted green coffee beans and contains Chlorogenic acid which is very beneficial in regulating blood sugar levels especially after we eat. Take a serving of green coffee bean extract before your biggest meals.
Chromium Picolinate (200mcg)- Helps to stabilize blood sugar levels. It’s the main component of glucose tolerance factor (GTF) which helps insulin to be used better by promoting the release of glucose into our cells to be used for energy, as opposed to be storing as fat.
These are the Top Supplements for Building Muscle:
Whey Protein (30g or one scoop) Pre or Post Workout – Drinking a whey powder shake 30 minutes before or within 30 minutes after your workout promotes muscle recovery and protein synthesis. It contains all 9 essential amino acids making it a complete protein.
Casein Protein Powder (30g or one scoop) –This type of powder is a very slow digesting milk protein so it’s super beneficial to take in the evening before bed because it prevents catabolism (the breakdown of muscle) while you sleep.
Creatine (3-5g) -Pre and post workout – Because creatine stores the source of energy for your muscles (ATP) you’ll feel you have more muscular endurance and power during a workout. It also causes your muscles to absorb extra water which promotes better protein synthesis and makes your muscles look and feel fuller.
Glutamine (5g) -Post Workout – Helps to prevent the breakdown of muscle and also increase muscle recovery after an intense workout.
ZMA (zinc 30mg, magnesium 450mg, B6 10mg) – This is a combo of zinc, magnesium aspartate and vitamin B6. Taking it before bed promotes better sleep so you can wake up refreshed with better recovery and more energy for the next day’s work out. ZMA also naturally boosts testosterone levels, which promotes growth hormone and protein synthesis.
These are the Top Supplements for Good Health and feeling your BEST:
Omega 3 Fish Oil (3g) – Polyunsaturated fatty acids found in fish and in plants. Helps to lower cholesterol, reduce inflammation in the body, reduce joint pain, and improve memory.
Vitamin C (500mg) – Boosts immunity and helps shorten the duration of the common cold. Because of its antioxidant properties it also protects cells from damage preventing cancer.
Vitamin D (1000 iu) – Helps with the absorption of calcium which prevents osteoporosis and keeps your bones strong. Vitamin D also helps with treating depression and improving mood during the winter months from the lack of sunshine.