The Ups on Supps

November 24, 2019

8:00 AM

I don’t know about any of you, but all of these Black Friday deals are making me feel a litttttle overwhelmed. So many companies; so many deals.

Because of these deals, this is a great opportunity to purchase supplements to enhance your fitness journey, but what should you actually buy? And from whom?

Wait...Do you actually NEED supplements?

The quick answer is no; you don’t need supplements. While supplements can help your fitness journey and provide assistance in reaching your goals, there is not a single supplement that will magically fix a poor diet and lack of exercise.

"...there is not a single supplement that will magically fix a poor diet and lack of exercise."

The only way to lose body fat is to be in a calorie deficit. That’s it. You can check out my other blog “It’s Not Sexy to Lose Fat” for more details on this, but if you are not burning more than you eat, you will not see any results no matter how many supplements you are taking.

Supplements should not even be considered unless you are consistent with your diet and exercise.

What Supplements Should I Get?

If you do have healthy habits in place, and you feel that you are ready to begin taking supplements, there are a few that I recommend beginning with.

Protein Powder:

This is easily the most popular supplement that is recommended to help with your fitness journey. Getting a sufficient amount of protein in your diet can be quite difficult and is easily the hardest macro (if you’re tracking macros) to fulfill. A protein shake is also a quick and easy snack especially for someone on the go. I love protein powder because there are a zillion million different recipes that show you how to bake yummy little desserts to curb a sweet tooth.

There are a few different types of protein powder: whey, pea, soy, and others I probably am missing. Whey is the most beneficial, however, it is a milk-based protein so it can upset someone who’s dairy efficient. It is always better to get your protein from whole food sources such as chicken or tofu, but protein powder is great to fill in those protein gaps.

BCAAs:

Branch Chain Amino Acids. There is a ton of research on this supplement and many countering viewpoints on whether or not they actually help. To really simplify it, amino acids make up different proteins in your body. Some amino acids can be naturally produced, but a few others that you can only attain through diet. BCAAs are made up of three of the latter: leucine, isoleucine and valine, which can be found naturally in food sources such as meat, dairy, and eggs.

By drinking BCAAs during your workout (or any time of day really), you are building muscle as well as decreasing inflammation. This in turn allows your muscles to recover faster so you won’t be as sore as long. I personally love BCAAs because they can really help curb cravings...especially when they taste like Kool-Aid.

Again, this is another supplement that can be fulfilled by a proper diet as well and NOT needed.

Greens:

So this is a somewhat “newer” product that a lot of supplement companies have jumped on producing. A typical greens powder has the vitamins and nutrients of a full serving of vegetables- some have the additional vitamins of fruit as well. This is suppose to, again, supplement one’s diet. This is a great product for those who struggle to get in their vegetables or who just don’t like them. HOWEVER, they will not, and should not, replace vegetables. So while I have at least one serving of greens a day, I still make sure to have a vegetable with at least two of my meals.

"...greens can taste like dirt that rolled around in a compost bin."

Now, I’ve tried at least three different companies, and let me tell you- greens can taste like dirt that rolled around in a compost bin. I’m not even joking. The only ones that I actually enjoy are from Bowmar Nutrition. I normally mix it with BCAAS and make a nice little cocktail, and I kid you not, I have not been sick in over a year since taking their greens everyday. I highly recommend.

Creatine:

Creatine is one of those supplements that I feel everyone takes, but they’re not sure why. To put it very simply, creatine is a chemical that’s created within your muscles as well as in your brain and kidneys to help the production of ATP. ATP is the energy that your muscles use to function so by creating more ATP, creatine helps with muscle strength and endurance, thus creating more muscle gain.

In the past, females tended to stay away from creatine because they were afraid it would make them look “soft” or “bulky”. This is NOT the case. Men may take higher doses of creatine, but females benefit highly from it as well. There are even studies that creatine can help women during their pregnancy.

The key with creatine is taking it consistently and that you are drinking enough water. Because creatine pulls water into the muscle, it can cause a “puffy” look especially if you’re not drinking enough (I always suggest a gallon).

This is a supplement that I would only recommend taking once you’ve become a very serious lifter and are pretty set with your diet and nutrition.

From Whom Should I Buy?

Because of the amount of supplement companies out there right now, it’s hard to distinguish who’s the best. The advice I can give is DO YOUR RESEARCH. Research the company, read the reviews and, more importantly, research the products.

And I don’t mean just google the taste, I mean do your research on individual ingredients. You are putting these supplements in your body so this should not be taken lightly. I’ve heard of horror stories about products causing athletes to be extremely ill and that is the last thing we want when our goal is to be healthier. And don’t buy the cheapest product! Supplements are an investment in yourself, so you should be purchasing the highest quality.

"Supplements are an investment in yourself..."

I will always recommend Bowmar Nutrition products They taste great, they’re effective, transparent about their products, and the owners are the most genuine people on Instagram.

But again, do your own research.

Final Thought

If I can stress anything from this blog...DON’T BUY FAT BURNERS. Don’t fall trap to the shiny labels that say “Lose fat in one day!” “Burns belly fat!” “Immediate results!”. I beg of you- don’t be fooled. These pills are 9 times out of 10 high doses of caffeine that can cause major major health problems. I could write a whole separate blog on this, but for now, just take my word for it. You will mess your body up. Don’t buy them.

So raise your new shaker cups, everyone…

Here’s to Health. Cheers

If you have any supplement questions, please leave them in the comments below!