Matthew Fogle
NASM CPT FNS BCS
“Supplementation” is a dirty word in some households. Some people are against supplements of any kind, and some people take a plethora throughout the day.
While taking supplements is not a requirement to see benefits in “1 Workout 4 Life,” it’s important to understand them. The key thing to remember is the nature of the word “supplement” itself.
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“Supplement” (noun / sup·ple·ment)
Something added to complete a thing, supply a deficiency, or reinforce or extend a whole. – Dictionary.com
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So it is important to remember that, unless making up for a deficiency that is unable to be acquired from diet alone, the nutrition from FOOD should be 95% of the equation. This goes for you, me, and everyone else not endangering their bodies with anabolic steroids.
Supplementation can get expensive, and quickly! So it’s a good idea to be wise and dip your foot into the pool slowly. With this in mind, I will share with you my Top 7 Supplements. These are not only my favorites, but some of the best researched, and the best fitness minds on the planet tend to agree…
1) Protein shake(s): This one ranks #1 and always will because it technically is food, meaning that there is a major contribution to the diet in the form of macro-nutrients (fat, carbs, and/or protein). Mind you, replacing your regular meals with shakes might seem like a simple solution, but an excess amount of protein at once can cause an insulin spike in the body, which isn’t what you generally want to happen. However, 45 minutes or less after your workout is a perfect time to consume a protein shake (plus additional carbs). Protein (particularly fast-acting whey protein) will go to work immediately to build and repair your muscles during this anabolic post-workout window of time.
[Check out the 1W4L Nutrition article “The Basics of Protein”]
2) Pre-workout formula (particularly caffeine): Mixing a pre-workout supplement with water and drinking it slowly 30-45 minutes before your workout is a great way to get the body amped up for the work you are about to perform. While many different types of ingredients can be found in pre-workouts, the primary ingredient to note is caffeine.
“Hi, I’m coffee, have we met?”…
Yes, you are familiar with caffeine, so play it safe and don’t consume too much. Over 350mg a day is too much. Additionally, if you’re already drinking caffeine on the daily, the additional caffeine you consume prior to working out may not give you the stimulus you desire. So maybe back off the morning brew a bit and save the kick for the pre-workout drink. The caffeine stimulus will get your adrenaline flowing and help prepare you to focus. On days that you don’t workout, try to limit your caffeine intake to the minimal amount it takes to get you moving.
3) Multivitamin: A single nutrient deficiency can halt muscle growth in your body and all the potential benefits from exercise. Although you are improving your diet and getting nutrition from various types of healthy foods (particularly fruits and veggies), it is better to be safe than sorry. Multivitamins are a fairly inexpensive way to ensure your body receives enough vitamins and minerals.
4) Fish Oil (or Algal Oil for vegans): The amount of research compiled on this one supplement alone is staggering. If you haven’t before, Google this one for yourself to truly get an understanding of the depth of research, benefits, and anecdotal evidence there is surrounding this supplement. Fish oil and algal oil are particularly prevalent in Omega-3 fatty acids, which are especially important to supplement if you don’t already eat two or more servings of fish/seafood per week. (For the record, canned tuna, fishy fast food, and frozen fish do not count. The Omega-3 fatty oils have all been stripped away from these foods!) The major benefits of fish oil and algal oil are brain/cognitive support, heart health, reducing inflammation, and improving insulin sensitivity.
[Read more about Omega-3’s in the 1W4L Nutrition article “The Basics of Lipids (Fats)”]
5) Creatine: This supplement is used by nearly every strength and performance athlete on the planet (including NCAA college athletes). During studies, when creatine supplementation has been combined with a strength-training program, it has been shown to increase muscle mass, strength, and anaerobic performance. Creatine is eventually broken down to provide the first energy source called upon by your body and it plays a key role in energy production, especially short energy bursts of 0-15 seconds.
6) L-Glutamine: L-Glutamine is the most abundant amino acid found in the bloodstream, and L-Glutamine supplements are particularly beneficial in two areas: muscle recovery and general immune support. As an amino acid, L-Glutamine helps in the muscle growth and recovery process. It also improves gastrointestinal health as a vital nutrient for the intestines to rebuild and repair. Many people also claim that this supplement helps to fight cravings for sugar and alcohol.
7) Branch Chain Amino Acids (BCAAs): Proteins are amino acids linked by peptide bonds [read the 1W4L Nutrition article on Protein]. During digestion, absorption, and usage, the body breaks down these bonds and builds up new ones based on the body’s needs. In doing this, the body uses approximately 20 amino acids found in proteins. Nine of these amino acids are essential (meaning that the body doesn’t produce them on its own). More importantly, three of these essential amino acids that make up BCAAs (Leucine, Isoleucine, and Valine) bypass certain metabolic processes to provide a non-caloric fuel source of energy, which is especially useful when consumed during a workout. BCAAs taken during a workout also decrease the chance that any previous protein you have ingested will be broken down for energy…which also spares muscle breakdown! A recommended ratio for BCAA’s is 2:1:1 (Leucine, Isoleucine, Valine), as that is the ratio found naturally in the muscles.
[Check out the 1W4L Nutrition article on Nutrient & Food Timing]
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There you go! Although this is a list of Top 7 Supplements, you don’t have to take them all to see fitness success. Honestly, you don’t have to take any of them, but you may find some of them help you get over certain obstacles. Be sensible and don’t get too wrapped up in all of the supplement talk. Make good nutrition a practice and supplement where you feel it’s necessary.
To your best health,
~ Matthew