© 2017 by Empowered Training

3 Supplements You Aren't Taking That You Should Be

November 2, 2018

 

"Which supplements are good for energy?”

 

“Which supplements will help me make the most gains?” 

 

“Which supplements will help me lose weight faster?”

 

 

Let me start off by saying SUPPLEMENTS ARE NOT A NECESSITY. 

 

Think of it in terms of a video game: power-ups can sometimes enhance or improve your effectiveness, but without having basic skills beforehand they are a waste.

 

Supplements are meant to SUPPLEMENT a healthy lifestyle, not replace it. 

 

With that being said, if you've got the building blocks in place, you are at a point in your fitness where you've got the basics down (eating healthy to fuel your healthy lifestyle, going to the gym regularly and moving that hot bod in some way every way) then lets talk about supplementing your already good diet and exercise plan. 

 

 

 

Any advertisement, commercial or instagram model that tells you their supplement will help you lose weight or build muscle at an insane rate without making any other changes is full of shit! 

 

It takes hard work, consistent effort, a focused plan, and dedication to your nutrition.

 

If you want help navigating this sustainable, long-term way (the fitness lifestyle) – you can schedule a completely free, quick call or in person meeting with me to see if coaching may be a good fit for you HERE.

 

 

 

It takes just a few minutes to schedule.

 

 

Too many people skip workouts, eat like crap, don't sleep enough and think that supplements will finally help them reach their goals. 

 

Here's what Empower Babes do instead: Eat right. Get plenty of sleep. Strength train.

 

ONLY after that should you concern yourself with further increasing performance with supplements.

 

A strong majority of supplements make false claims are are actually doing your body ore harm than good.

 

HOWEVER, there are situations in which having a supplement IN ADDITION to a quality nutritious diet can be beneficial.

 

Supplements can be helpful in filling in small deficiencies and increasing performance, depending on the person and situation. 

 

Supplements I can get behind:

Basic supplements with few to no added ingredients: i.e. multivitamins, plant based protein powders and branched-chain amino acids (BCAAs).

 

Multivitamins: 

 

1. Magnesium

Benefits:

 

Improved Sleep- a deficiency in magnesium can be the cause of insomnia or trouble sleeping. 

Improved bowel regularity -milk of magnesium? oh yeah that'll make you go. Magnesium helps with digestion and the intestinal wall is relaxed by magnesium. 

Bone health-Magnesium helps you body absorb calcium

 

 

I take my magnesium before bed as a drink. It is called Calm. I get the raspberry lemon flavor and it is DELICIOUS. You could also just buy it in pill form. 

 

 

1a.. Vitaman D3

 

The sunshine vitamin. We are supposed to get vitaman d3 from the sun everyday but, unfortunately only bare skin in great conditions can actually absorb vitaman d3. So unless you are taking walks with your shirt off every day, you are likely not getting the Vitamin D3 your body needs. 

Why is this important? 

Vitamin d3 helps with: 

 

 -the absorption of calcium #strongbones

-Vitamin D level may indeed play a role in the risk for developing seasonal depression. Sunshine and proper Vitiman D levels can keep your seratonin levels balanced.  

 

2. Protein Powders 

 

I could make an entire blog post on this alone but, I'll keep it short and simple.. 

- Plant Based 

-Minimal Ingredients 

-No crazy flavors( strawberry shortcake, fruity pebbles etc). 

Why?

Plant Based Proteins take less toll on your digestive system, have more fiber & have more vitimans and minerals. Basically way better bang for your buck. 

Minimal ingredients goes back to digestion. Less for your body to digest, happier body=healthier body. 

Crazy flavors are loaded with sugar and excess ingredients that our body does not need. 

Try flavoring your smoothie with fresh fruits or cocoa powder! 

 

My Favorite protein powders: 

 

Huel (protein derived from complete WHOLE foods. Tastes fucking delicious blended with a banana) 

 

 

Garden of Life 

 

 

 

 

3. BCAAs

 

 

 

There are 20 different amino acids that make up the thousands of different proteins in the human body.

 

Nine of the 20 are considered essential amino acids, meaning they cannot be made by your body and must be obtained through your diet.

 

Of the nine essential amino acids, three are the branched-chain amino acids (BCAAs): leucine, isoleucine and valine.

 

When we break down our muscle fibers kicking ass in the gym we must focus on recovery or we will not get results. 

 

Why you should be taking bcaas:

 

-Increase Muscle Growth 

-More muscle repair=more growth 

-Decrease Soreness 

-Decrease Exercise Fatigue 

 

 

The Bottom Line

 

No need to suppliment if the foundation is not there. Move you body 30-60 min everyday, eat whole nutrient dense foods, get enough water and sleep THEN think about how you can add in supplements. 

 

 

 

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