How The Heck Do You Choose The Right Supplements
admin - July 7, 2018
Alright yes I am a founder of a supplement company. Yes I think we make great products. Yes I want the entire world to use our products. Yes I want world domination.
We good? Now that I have agreed with you, because we all know you are thinking “Great another supplement guy telling me to buy their stuff because it is soooo good”. Well sorry I’m not going to do that. So lower that wall and open your mind so I can teach you what to look for and help you decided what products to choose.
The first steps into buying supplements, what are your goals?
1. Do you workout out or just starting to workout?
This is important because the fitness goals for both are different. If you are just starting to run and someone else has already ran a marathon, well you guys have different health goals. You both eat differently and will need to supplement differently.
Before you buy supplements build your workout plan. A MAJOR PROBLEM people think supplements will expedite their weight loss. NOPE. These products “Supplement” a healthy diet and workout regimen. So many people go to the supplement store before they even begin working out. Bad move.
Here is a great article by Nerd Fitness talking about how to build a workout program. We all have different schedules, body types, goals, etc. Evaluate yourself before you build the program.
2. What are your health goals?
Being honest, this is something I truly struggled with for a long time and didn’t even know it. I would go to the gym with some friends and lift weights. Just basic workouts, hoping I would look like Zac Efron… Didn’t happen. I then discovered you need to create workout plans/diet plans, based on how you want to look and how you want to perform.
Some people want to look like the rock, some want to exercise for more energy, some want to workout for stress relieve. People workout for aesthetics, daily performance, and other factors. You need to make a decision, WHAT DO YOU WANT. Because you cant sit down and say “I want to look like The Rock, but also run marathons..” Doesn’t work like that.
This matters when building a supplement program ,if you want to bulk up then you would consume different protein compared to someone trying to get lean. Make sense?
3. How do you eat?
This is more for the vitamins and minerals you consume. I HATE MULTI VITAMINS, they are major sellers and people are starting to call them out for their bullshit. So they are moving away from the multi vitamin and more to specific vitamins. Which I tend to agree with, analyze your diet and what foods you may lack consuming. Then you can decide what products you need to buy.
People get confused on this, they will read how “XYZ” will give them more energy or whatever, but they don’t realize they already consume this mineral and need to take a different vitamin. Breakdown your diet, so you can see what you eat a lot of and what you need help intaking.
Ok so you understand the first stage of developing a supplement program, now lets breakdown how to decide what brand/product you should choose.
Ok this is such a broad supplement, but check below on how to determine what to buy.
Whey Protein: More muscle building and immediate impact on the muscles.
• It improves sports performance because it reduces stress and lowers cortisol levels (hormone that destroys muscle)
• Reduces blood pressure
• Helps reduce overtraining (which is linked also to low levels of glutathione), and is highly digestible and have an even better amino acid profile than egg whites. So in other words, whey protein has the highest biological value (value that measures how well the body can absorb and utilize a protein) of any protein.
• Actually helps burn fat
• Builds Muscle
• Can help lower stress levels
Casein Protein: In the system for longer periods, muscle sparring that helps muscle tissue from breaking down.
• Improves Metabolic Rate.. Can someone say fat loss?
• Helps Promote Colon Health
• Muscle Retention
• Casein Last Longer in Your System
Thoughts: Whey Protein is better for muscle growth, casein protein is better at sustaining muscle growth. Whey breaks down really fast which helps muscle repair, casein is slower and is best used before fasting like before bed.
Energy Enhancing: This is for the person looking to get a pick me up after workout or when they wake up to crush their workout. This is a great pre-workout, but avoid using if you enjoy high endurance workouts or cardiovascular workouts. These pre-workouts usually contain lots of caffeine.
Focus Enhancing: Typically a pre-workout that helps you mentally focus better during a workout has less caffeine and more ingredients like DMAE (Dimethylethanolamine), Choline, Huperzine A, and Glucuronolactone. If you are trying to “get in the zone” use this type of pre.
Key Ingredients in a Pre-Workout:
Caffeine- Natural stimulant that helps with focus and energy.
Nitric Oxide- It acts as a vasodilator, which means that it dilates the blood vessels and allows them to widen. This means that, as they are now bigger, more blood can be carried through them and around the body. Blood carries oxygen and other nutrients around the body to the cells, and the more oxygen and nutrients that are transported, the more energy the cells will have and will be able to generate.
Creatine Monohydrate- Helps you get more explosive strength during your workout.
Beta Alanine- It helps to enhance training loads, plus it can prolong training intensity and help to fight fatigue
BCAA- They promote protein synthesis, they regulate protein metabolism, and they help to prevent muscle protein wastage and breakdown within the body.
Acetyl-L-carnitine- Really two supplements in one. Acetyl-L-carnitine helps muscles, especially the heart muscle, burn fat as a fuel source.
Vitamins and Minerals
I wont prolong this portion, let me explain what different vitamins do for your body. This should help when selecting what areas you need to improve on.
Calcium- Helps maintain healthy bones and prevent osteoporosis.
Iron- Is critical for the proper functioning of red blood cells and, therefore, the prevention of anemia.
Potassium- Can lower the risk of stroke or heart attack, can help counter too much sodium. Helps with staying hydrated.
Vitamin C- Found in citrus fruits, berries, broccoli, and green peppers, just doesn’t make the grade when it comes to common-cold prevention. One study did suggest that taking vitamin C regularly might reduce the length of a cold by a day.
Vitamin D- Helps the body absorb calcium, is necessary for bone health. It’s mostly accessible through sun exposure, as well as some food, such as fatty fish or fortified milk. Too little vitamin D can contribute to osteoporosis.
Vitamin E- is an important antioxidant that plays a role in protecting cells from free radicals, strengthens your immune system. Helps fight the risk of bleeding in your brain.
Alright we’ve touched on some major sports supplements and the essential vitamins & minerals. Hopefully this guide helps you when choosing what supplement to take!