Most of the time, I will argue that supplements are a waste of money.
Real, whole natural food is less expensive and helps us create healthier habits and relationships with nutrition. However, there are a few supplements on the market that are worth taking.
Oh and by the way, I’m not a doctor. Consult your physician before adding any of these supplements into your daily intake.
SUPPLEMENT #1: WHEY PROTEIN
No matter your goal, protein is likely the most important macronutrient for you. If your goal is to build muscle, protein will help you do that. If your goal is to lose body fat, protein will help you do that. If your goal is to have a longer and healthier life, protein will help you do that.
Although protein is one of the most important nutrients out there, it is easily the most underconsumed nutrient. Carbs and fat are extremely easy to come by. Protein, is not. It is much harder to come by. It also not as tasty as carbs and fats. What sounds more appealing, eating a beef stick or eating a cookie?
Because protein is hard to come by and and yet one of the most important nutrients out there, I will recommend supplementing with a protein powder of some sort.
There are several different protein sources on the market. You can get a plant-based protein powder, you can get collagen protein powder, and you can even get egg protein powder. So which one is best? Time and time again, whey protein powder has been shown to be the most beneficial form of protein in regards to absorption and desired effects. Whey is a byproduct of of the milk and cheese making process. Therefore, it does cause some people with dairy intolerances to have negative affects like gastrointestinal distress. If that’s the case, there are some great plant protein sources on the market. All you need to do is a little bit of research. Make sure the supplement you’re interested in has protein that comes from multiple plant sources, as not all plant sources contain all of the essential amino acids. Also check up on the company to make sure they have solid third party testing. We’ll touch more on that.
But what about egg and collagen protein? Egg is actually one of the better performing sources of protein, but it’s just not that common, and will cost you an arm and a leg. Collagen, on the other hand, isn’t worth your money at all. It has been shown to be one of the least effective sources of protein.
Supplementing with protein powder can help you reach your daily protein goal as you get better at using whole natural foods to get you there. For example, if your new goal is to get 120g of protein per day, but you’re only used to preparing and cooking 80g of protein per day, it is convenient to make a super smoothie with greens, berries, protein, and whatever else you want to throw in there. Be careful though, as protein powder can easily turn into a crutch that you constantly rely on to get you to your goal. Protein powders don’t stand a chance against the benefits that whole natural foods offer your body, so make sure you get as much of your protein goal from real food as possible.
When selecting a protein powder, there are a few things to keep in mind. You want to make sure the protein is legitimate, and you’re putting into your body something that is clean and healthy. When shopping, look for NSF and/or Clean Label Project certified protein powders. These third company parties put products through rigorous testing to make sure the consumer is getting the best. You can also check sites like ConsumerLabs and Labdoor.com to see how certain supplements stack up. The last thing I recommend is that you pay attention to the brand/company and how they present their product. Are the selling you motivational bullshit in the form of protein, or are they selling you high-quality protein that will benefit your health and wellness?
SUPPLEMENT #2: CREATINE
Creatine is by far one of the most widely studies supplements on the market. It’s also one of the most beneficial supplements on the market. It’s benefits are proven time and time again.
Creatine is a substance that helps bring more nutrients and water to muscle cells allowing those cells to produce more ATP (energy). Creatine may help you crank out an extra rep or two at the gym. It may help you add another five pounds to the bar.
These increases in ATP and energy aren’t going to be noticeable quite like taking 200mg of caffeine, but those tiny improvements in your workouts can compound to bring about significant results. For example, strength and lean muscle increases come from increases in training volume. Volume is weights x sets x reps. Your total volume for one week may be 5,000lbs. If creatine helps you crank out an extra rep or two, or helps you add a tad more weight to the bar, you may be able to increase your overall volume above the previous week’s 5,000lbs. Those increases in training volume can lead to a completely different body.
There are many different types of creatine, but nothing has been shown to be as beneficial and effective as good ol’ fashioned creatine monohydrate.
Not only can creatine help you create a stronger and leaner body, it has also been shown to have some cognitive boosting benefits, too.
Just like anything, certain individuals react more to creatine than others. Those that don’t eat meat (vegans or vegetarians) and those that eat little to no red meat have been shown to reap the most benefits from creatine.
When shopping for creatine, take into consideration the factors I discussed before. Do your research to make sure you’re getting a clean and safe product.
SUPPLEMENT #3: FISH OIL
Fish oil is one of the most underrated supplements, in my opinion. Fish oil is loaded with omega-3 fatty acids which are extremely beneficial to our overall health. Omega-3s have been shown to have cognitive benefits and also contain anti-inflammatory properties.
There are a lot of foods out there that have both of those, so why fish oil? Although there are some food sources out there that have omega-3s, it has been shown that these fatty acids may have greater benefits when they come from fish.
Fish, is probably one of the most underconsumed food sources, especially for those of us in land-locked states. When it’s difficult to consistently get your hands on high-quality fish, supplementing with fish oil rich in omega-3s can do the trick.
As goes with any other supplement. Do your research and check sites like Labdoor to see how the supplement you’re interested in stacks up.
THE TAKEAWAYS
Protein is key, and we don’t get enough of it. Supplementing with a protein powder can be beneficial as you work to build the habit of getting enough protein from real food.
Creatine is one of the safest and most studied supplements on the market. It can help you perform better in the gym which may lead to enhanced progress and results.
We don’t eat enough fatty fish. If you’re not getting enough omega-3s, use a quality fish oil supplement.
Regardless of what you’re searching for, do your research. Make sure the product is safe for you and proven to be effective.
ABOUT THE AUTHOR
Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.
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