Do I take Supplements?
Absolutely.
I get asked this question a lot.
There's a lot of confusion around supplements - especially for people who never taken them and don't know where to start. It can be extremely overwhelming with all the options available.
There are good and bad supplements without a doubt. There are healthy and unhealthy supplements. There are legal and illegal supplements.
Everything I take is 100% natural and 100% legal, and I'd recommend everything I take 110% to anyone who is wanting to build muscle, reduce muscle soreness, decrease body-fat, and get the most out of their workouts.
Here's my thinking:
I have a really difficult time putting on muscle. While some girls can look at a weight and put on muscle almost immediately, they are the minority. The vast majority of us women have a harder time adding muscle.
When I first started working out I realized I was putting in a ton of time at the gym. Long hours, heavy lifting, lots of reps, with some noticeable results, exhaustion, and pain. I subscribed to Oxygen, Muscle & Fitness HERS, and followed many of the online forums. All of them advertised various supplement companies. There had to be something to it. I talked to my trainer. She kind-of gave me an overview but not really.
So I continued my research by reading up on Bodybuilding.com. I view supplements as helping me optimize my overall experience. If they can help me have the additional energy I need while at the gym, so be it. If they can help me lift a little heavier or squeeze out a few more reps, then I'm interested. If they can help me build muscle more efficiently, sign me up. If they can help my muscles repair after a hard workout and thus reduce the pain, then that sounds good to me. I want to maximize my experience. Building a better me comes down to 3 things - training, diet, and proper supplementation. It's that simple.
So, what do I feel are the best supplements? Well for ME, this is what I've narrowed it down to:
1) Protein - first and foremost. Now the amount is what people have a hard time agreeing on. More times than not though I've read that if you want to maintain your current amount of muscle you should be consuming 1 gram of protein for every pound you weigh. If you want to build muscle, you should be consuming 1.2 - 1.5 grams of protein for every pound you weigh. Some would even suggest 2 grams of protein for every pound. I would take into consideration how much you are consuming now (a good way to find out is by entering your daily food intake in Livestrong.com or similar), and then going from there. My guess is you are not getting enough protein. At first it seems really difficult to get the protein in. Protein makes you feel fuller for longer. Yet, it's the single most important thing your body needs in order to build muscle. I consume some form of protein at each meal - shooting for 20-30 grams of protein each time.
Every day I try to get my protein from a variety of sources - cottage cheese, greek yogurt, tuna, flank steak, chicken, eggs, and protein powder. Those are the regulars. Sometimes I'll mix it up though, and I'll have tilapia, salmon, halibut, mahi-mahi, lean ground beef or lean ground turkey, regular turkey, filet mignon, etc. You get the picture. There are a number of healthy ways to consume your protein. The key is to find lean protein options. Sure you can get your protein from a big serving of ribs, but you're also going to get all the unhealthy fats that go along with it. Stick to clean lean options.
Try not to consume all your proteins from protein powders. Mix it up. Spread it out. I personally try to have 20-30 grams of protein at each meal. Anymore more than that at each meal and I run the risk of the protein being stored as fat. The body can only break down so much protein at one time. Of course that level varies from person to person and from female to male.
So in the morning when I'm having my tasty baked oatmeal (my carb of choice right now), I'll also have a protein shake. My protein shakes will consist of 1/2 scoop protein powder, 1/2 cup nonfat cottage cheese, and some liquid egg whites. Not only am I varying the types of protein I'm eating, but the egg whites and the cottage cheese actually make the shakes better - the consistency is smoother and thicker. So good!
2) Creatine - this is a nutrient that's found naturally in the body. It's been proven to help with muscle growth and is safe for women. You can't overdose on creatine because the body will eliminate what it doesn't need. There are numerous articles found online to support the benefits from creatine. One worth reading is Benefits of Creatine. I currently take Creatine pre and post strength training.
3) Glutamine - L-Glutamine is the most abundant amino acid found in muscle tissue. It helps prevent muscle wasting and improves recovery. The better and quicker your recovery, the sooner and harder you can hit it in the gym! A good friend of mine used to complain all the time about muscle soreness. She'd have to take days off in between because her body ached after each workout. I asked her if she'd been taking Glutamine to help with it. She hadn't. She said she'd try it. Not a week later and she told me that the soreness was gone. It completely reconfirmed how helpful Glutamine can be. I currently take Glutamine pre and post workout and before bed.
4) BCAAs (Branch Chain Amino Accids) - Amino acids are the building blocks of protein. People wanting to build muscle can especially benefit from supplementing with amino acids because they aid in repair, growth, and development of muscle tissue. These are the essential aminos leucine, isoleucine, and valine. If you are looking for better results, make sure you are taking your amino acids! I take BCAAs pre and post strength training.
5) Multi-Vitamins - Yes, they are important. Take them daily. I take my multi-vitamins every day with my first meal. I also take B-Complex and Vitamin C after each cardio session.
6) Thermogenic - A good thermogenic can greatly help with fat loss and energy as long as it is combined with proper diet and exercise. I take my Thermogenics about 30 minutes before each cardio session and then a 1/2 dose midday.
There are so many other helpful supplements available on the market. There are some I'm currently taking. There are others I've tried and won't bother with again. However, the above are the ones I've found to help ME the most.
If it's muscle you're after, I hope they help you too!
jen.fit.training@gmail.com
