What supplements do YOUUU take?

Note: Taking supplements depends on you, and your body and lifestyle. Some people take supplements that other people don't. Before starting any supplements, you need to do research and factor in your personal health and goals. Supplements are supplementation. This means that although they come into play, they will not make up for eating badly and not exercising. 

You workout, push yourselves, go to the gym, make sure you are putting the right foods into your bodies...and then one day the big guy at the gym starts talking to you and asks, "So, what supplements do YOU take?" It's kind of like when you own a really nice car...and someone walks up to you and says, "I drive a lamborghini what do YOU drive?" You're afraid to answer because you think that you'll disappoint them or you're answer won't be good enough. It is true...your body is a lamborghini and you have to be fueling it correctly. Therefore, should you be taking supplements?! Are they necessary, do they work? What would I recommend?

Well....the main thing to understand is that there are many many different supplements out there. I'm not just talking about multivitamins, I'm talking about all the fancy powders and pills and shakes you hear about for working out...Proteins, BCAAs, CLA, Creatine, Glutamine, Casein, Alpha Lipoic Acid...it goes on and on. There are supplements for building muscle, burning fat...supplements that you can't even pronounce, but people take. However, I do personally use a couple basic supplements that I think are beneficial. Walking into a supplement store like GNC or going to bodybuilding.com can be overwhelming since there are so many products and companies. Let's talk about some good supplements to take so you aren't as confused.

First, understand that supplements are not a magic powder or pill that will give you an amazing body while you don't have to workout or eat well. The 2 main and most vital things in getting a good body are nutrition, and working out. No excuses. You need to eat right. You need to exercise. 

1. WHEY PROTEIN: I recommend whey probably over anything else. Whey protein comes in a protein powder, all different flavors...vanilla, strawberry, chocolate, orange creamsicle...yummy huh! If you really want to know...whey is a bi-product from cheese production...don't be scared! Whey is considered a fast acting protein, so a lot of people use it as a recovery drink after a workout. When you use a lot of energy, your body increases something called cortisol, which shuts down muscle growth. Basically, whey is food for your muscles and allows them to rebuild.
 - SNACK TIME: Whey can be a great snack, and saves time. Instead of prepping a meal, whey
 is mixed with milk or water...you can even add it to some milk and throw a banana in for a
 shake in the blender. Sometime I add a bunch of ice, and it tastes like a milkshake!
 - IMMUNE SYSTEM: helps maintain a strong immune system
 - WEIGHT LOSS: A protein shake like this is low in carbohydrates, so it provides you with a
 snack between meals that is actually fairly low in calories and carbs. SCORE!

2. BCAAS: Oh...my. This stands for Branched Chain Amino Acids. I know it's a lengthy name. Most people who talk about BCAAs say that they are the building blocks of protein! What do they do. They support a lot, from muscle building to intense endurance training. The more BCCAs in your muscles, the more they are used for energy. They slow down the breakdown of muscles, and can help minimize fat gain and muscle loss. And my favorite part about all of that is that they taste good!

3. MULTIVITAMIN: Our mothers always tell us to take our multivitamin and eat our vegetables. As Jamie Eason explains, lifting weights can be hard on your bones, so it's very important to be getting essential nutrients like calcium. Taking a multivitamin ensures that you are getting all of those essential and necessary nutrients.

4. FISH OIL: So fish oil contains fatty acids that are essential in your nutrition plan...yes, our body does need healthy fats to stay healthy! Cutting good fats out of your diet...is not good. Fish oil (omega-3) supports overall health, may improve recovery by helping decrease inflammation from exercise, improves body composition, supports healthy blood flow and helps reduce muscle protein breakdown.

These are the supplements that I would recommend, and that I incorporate into my diet and training. Supplementation is different for each individual based on their training, activity, diet etc. Figure out what your goals are, what you want to achieve from training, and be consistent!

-Lil Miss Strong