Are supplements needed and if so, which ones should you take?istock_000006694890medium

First of all I am not a licensed nutritionist or dietician so the following advice is taken from my own experience and research I have done.

Now for the most part I have always stuck to the basics when it comes to taking supplements. I will admit that in the past I, like many of us, have been fooled by all the advertisements in the magazines that promise super strength and muscle gains or extreme fat loss in a few short weeks by ingesting a magic pill or powder.

Unfortunately there are still no magic pills or powders out there despite all the claims you see and hear through various commercials and magazine articles, and all the photo-cropped and airbrushed before and after pictures you come across.

With that said there are a few supplements out there that “walk their talk”.  And along with consuming a diet that is filled with all natural foods, and plenty of water, by supplementing with these products it just might give you that extra boost you need to accomplish your goals.

Here are my recommendations for supplements, which I believe will give you the strength and muscle gains you are looking, keep you healthy and full of energy, and at the same time will shrink your waistline and not your wallet.

1) Multivitamin/mineral
It is impossible to consume all the vitamins, minerals and nutrients our bodies need through whole foods, so taking a multivitamin/mineral supplement daily will give you those missing nutrients to allow your body to operate at it’s peak power.

2) EFA’s
Essential fatty acids are involved in thousands of  bodily processes essential to our  health and general well being: immunity, aging, hormone production, as well as being an anti inflammatory and has positive effects on fat loss.  Without getting too scientific I am talking about Omega 3 and Omega 6 fatty acids. A lack of these substances in the body can lead to a variety of problems including obesity.

3) Whey protein
Whey protein is a high quality source of essential amino acids that are easily digested and absorbed.  And besides being a great source of quality protein it is also involved in other health benefits such as: improved immunity, reducing blood pressure, reducing stress, improving liver function, and improve performance. Consuming whey in powdered form is a quick and convenient way to get in your quality protein for muscle building and recovery throughout the day.

BONUS:
4) Creatine
This is one of those supplements that is not a necessity but if your goals are to gain some lean muscle and get stronger, or you’re an athlete looking to up your game then I believe that this will help.  Without getting scientific, creatine is involved in our energy pathways.  Basically the more creatine we have in our bodies the faster our bodies get recharged with more energy during workouts. The faster the recovery the more effective the workout!  Stick with the regular creatine monohydrate powder for best results.

You can find all of these supplements in many different brands in supplement shops, pharmacy’s, health food stores, and online. Following the recommendations on the bottles or packages will get you on the right track.

Remember to get most of your nutrients from whole natural foods and water, and use the supplements to “supplement” not to replace your whole food meals.

Would love to hear your comments on this below.

Think, Look, and Be Strong!