What supplements do I use?

“What supplements do I take?” is a common question I get asked, so I thought I would breakdown what exactly a few supplements are and the (very short) list of the ones I use.

Definition

Nutritional supplements include vitamins, minerals, herbs, meal supplements, sports nutrition products, natural food supplements, and other related products used to boost the nutritional content of the diet.¹
 .
Above is a definition I found online, but another basic definition could read: supplements are anything that adds to your diet beyond regular food.
I view supplements as a great way to make life a little easier and more convenient.
Here are a list of supplements that I take:

Whey Protein Powder

For some people more that others, getting enough protein per day can be a REAL struggle. Protein powder makes your life much easier and less stressful because you can get 20-25 grams in a single scoop. I only have protein powder 1 or 2 times a week because I prefer to have a bar or real food instead, and protein shakes make me cold (lol). However, when I am rushed or busy, a quick protein smoothie or protein oatmeal is a great option to have.

My favorite protein smoothie recipe is simply blending:

  • 1 cup Private Selection Classic Fruit Medley (frozen fruit)
  • 1/2 cup skim milk
  • 1/2 cup water
  • 1 scoop chocolate protein powder

There are plenty of other types of protein powder out there if you don’t tolerate whey well, but I find I enjoy the taste and texture of whey protein the best.

Branched Chain Amino Acids (BCAAs)

If you read my fasting post you know that BCAAs help me make it through my one 24-hour fast per week. On all other days, I take one serving of BCAAs.

BCAAs have a host of benefits (largely from the amino acid leucine), the most important for my goals being:

  1. Support protein synthesis/maintenance when in a fasted state
  2. May support fat burning and glucose moderation
  3. Decrease fatigue during exercise (provide source of energy)
  4. Aid in reducing soreness and speeding up recovery post-workout

However, there’s also information out there that says BCAAs are totally useless if you’re getting enough protein from food. So if you get enough protein through your regular diet, in all honesty you could probably skip this one. I think the change of drinking something other than plain water, so I’ll keep them for now 🙂

Protein Bars

This half counts as a supplement, but I LOVE protein bars. My all-time favorite are PowerCrunch (peanut butter vanilla creme), but OhYeahOne and PowerBar’s Lemon Poppyseed bars are close behind.

I would always rather chew than drink my food, so I have a protein bar almost every day.

They are easy to have on hand, delicious and can sometimes be used as a means for satisfying my sweet tooth.

Fish Oil/Omega 3

There are so many benefits to taking fish oil! It’s been show to be protective against certain diseases (Alzheimer’s, Cardiovascular, Diabetes), improve symptoms of anxiety and depression and aid in weight loss.

Also, fish oil can lead to decreased inflammation which can help with immune function, hair and skin!

So there’s my Super Short Supplement list! Remember, getting nutrients through your diet is #1 and supplements are just there to get you a little extra support 🙂

What is your favorite supplement?

Sources:
1. http://medical-dictionary.thefreedictionary.com/Nutritional+Supplements

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