Hey hey hey, we all know that supplements can be a great aid to achieving most of your health & fitness goals, so with that in mind and the fact that i get asked this question all the time . I wanted to let you know what my CURRENT top 5 supplements are.
Give these a look over and tell me what you think afterwards.
The following supplements I have listed below are all part of an overall active lifestyle with a goal in mind of overall health, increased performance and energy, and preserving lean muscle while minimizing fat storage.
If you are not already sleeping well, eating a clean diet consisting of whole foods, lean proteins and minimizing processed food then hold off on any of these supplements until you begin to put the horse back in front of the cart.
Supplements are exactly what they are named and intended for, to supplement a solid nutrition and training program that has an emphasis on health and performance.
With that being said, we can now take a look at my current favorite supplements for health & weight loss which as always is subject to change as my views on health, fitness, nutrition and performance evolve with my research and practical daily application with clients and athletes I coach.
1- Whey Protein
I personally do not even view this as a supplement at this particular point. If you have been on the whey protein or even some form of a protein powder concentrate for any amount of time then you will recognize whey protein and its unsurpassed ability to boost immune function, preserve lean muscle mass, assist with the maintenance strength levels, delivers the all important essential amino acids that must be consumed through diet, along with many other health benefits.
My highly recommended brands that are of the best taste and superior quality (yes i have become a whey protein snob) are listed below.
(One World Whey, BioTrust Low Carb, Jay Robb)
2- Vitamin D3
This one could easily be numero uno but for now I have it at number 2. It is included in all sorts of functions within yo body, so you better get it now in supplement form or get outside roll up your sleeves and walk the dog for at least 15 minutes.
Low levels of vitamin d are linked to osteoporosis, risk of certain cancers, muscle weakness, depression and much more.
It is harder to get ample amounts naturally depending on geographic location and time of year. So, be prepared to supplement with this wonder vitamin, particularly in the winter months and aim for 2-5,000 IU’s daily to be safe. I may even play with a little sun bed tanning next winter and see how I respond.
My current recommended brand is listed below
3- Fish Oil / Krill Oil or Udos Oil Blend
Fish Oil is prince but Krill Oil, the more expensive but higher quality product is King. With the rise of the modern western diet our ratio of Omega 6 fats to Omega 3 fats is way out of whack. One surefire way to get our body back in balance at least in this regard is to supplement daily with one of these options above.
I always liked the quote I once heard in regards to fish oil, “it is good for your brain, your pain and your veins.”
Essentially it has numerous health benefits on the cardiovascular system, nervous system and can also reduce overall systemic inflammation in the body as we get the n6 fats to n3 fats ratio back to an optimum balance.
** Aim for 2-5 grams daily of Omega 3 Fish Oil or 1-2 servings daily of Udos Oil
4- Veggie / Fruit SuperFood Powder
I view these as multivitamins on steroids, something that Incredible Hulk, Batman, and Superman would inject into their bloodstream after crushing everything else on this list!
All kidding aside, with modern agricultural practices, although amazing and very efficient they have also managed to deplete soils and thus crops of many of the super important vitamins, minerals and other essential vitamins necessary for optimum health.
You could go in depth on this topic, in fact a few documentaries have, so we will leave that information and topic to the real experts. But do realize that even if you are eating super clean and doing almost everything right you will still need the occasional boost from something similar to the items I have listed below.
My Recommended Brands:
(Beyond Tangy Tangerine or Athletic Greens)
This one is something that many of us already do. The love affair with caffeine is something that you could write one of those cheesy love story novels about, seriously.
The only problem is that many of us do not get close to the recommended 8 hours of sleep per night and even fall below the dreaded 6 hour sleep mark.
This over time wreaks havoc on the adrenal glands and the doubling down on caffeine to stay alert and remain productive during the day although offering instant gratification, can eventually lead to hormonal imbalances and adrenal fatigue.
Try to minimize caffeine intake on certain days and definitely give yourself a day or two each week where you go sans caffeine and let me know how you do.
Try to get some caffeine before your workouts somewhere in the 50-100mg range starting out and see how your body responds then adjust dosage accordingly.
(LeptiBurn) Doubles as performance aid and fat loss aid by acting and supporting optimal leptin production (an absolutely critical fat loss hormone)
Fish Oil References:
Vitamin D3 References:
Quote-The Institute of Medicine lists 2,000 IU/d as the upper tolerable limit, but in fact, there is little evidence of toxicity unless doses of 10,000 IU of vitamin D3/d are exceeded.53,62
SuperFoods & Fruit/Veggie Powder References: