Who needs supplements?
No one, really. Why? Because all the good things you add to your body should come from eating the appropriate foods. As long as you are eating enough nutrient dense foods, in the right ratios for you, your body will function great. By nutrients, I mean the BIG 6: Protein, Carbohydrate, Lipid (fat), Vitamins, Minerals, and Water. However, if you would like to experiment with some supplements, or have difficulty finding time to nourish with food through out the day, here are some good ones to consider:
- Fish Oil
- Glucosamine and Chondroitin
When it comes to protein supplements, consider the ingredients. Lok for products with no sugars or artificial sugars and try to avoid strange chemicals you cannot pronounce. I like Vital Proteins Organic Whey. Its pure as the driven snow in terms of grass-fed whey protein isolates and it dissolves very well in water or milk. I know Teresa likes biPro and thats a great product too. It has some more specific amino acids in addition to the whey protein. Time of ingestion is also an important consideration for protein supplementation. Post workout is ideal (protein should be consumed within 30 minutes of a workout). Its also good as a meal replacement if you do not have time to eat a balanced meal that includes protein foods.
The beneficial ingredient is Omega-3 Fatty Acids. If you eat a lot of fish, you don’t need to supplement with fish oil. Fish oil supports healthy cholesterol levels by promoting healthy ratios of HDL to LDL (good to bad) cholesterol. Also, it reduces inflammation, which assists in recovery. Note: Stay away from fermented cod liver oil for your fish oil sources.
Glucosamine and Chondroitin are the building blocks that cartilage is made of. Athletes like us put our joints through a lot of stress and as we age, our cartilage can deteriorate. Supplementing with Glucosamine Chondroitin can prolong the health of your joints by maintaining the quality of your cartilage.
One more thing to take away here is that most all supplements are more effective when consumed in liquid form. When taken in pill form, up to 30% of the content of the pill is not absorbed by the body. Also, many vitamin pills can cause constipation. When consumed in liquid form, the supplement is better and more quickly absorbed by the body cells and much less is wasted.
If you have questions on sources or what to consider when selecting sources of supplements, don’t be afraid to ask!