Let’s get one thing straight. Supplements are called supplements for a reason. They aren’t meant to compensate for a healthy diet, nor should anyone be taking 101 different supplements because they think it’s going to make them healthy when their diet is shit anyway. Truth be told, if you have a healthy diet, you train well and your diet is rich in protein and fibre with well- balanced fats and carbs, there is no reason for you to be popping tons of pills, just because you saw an advert on the TV, or just because one of your celebrity idols swears by it, or you read about it in a health mag. Today I will be going through which supplements I think are vital to take (and you may be surprised that it’s not all that many!) and I will be outlining why I take them.
WHEY PROTEIN
Sometimes I don’t need to take this at all, just because I rarely struggle to hit my protein intake from having my daily meats, fish and eggs. But in case I do for whatever reason, or I’m travelling, whey is great made into a shake, mixed in my oats or combined with yoghurt to ensure I hit my protein number. Great if you have a super busy lifestyle because it’s a good way of getting in that quick protein. If you’re someone that is always hungry, it may be a case that you just aren’t having enough protein in your meals, so this is a great option for you. Just a word of warning some clients of mine have experienced tummy issues with whey, so I advise that vegan whey may be a better option for you. A good whey is one that has over 20g of protein in 1 scoop and a low carb/fat content. Grenade, MyProtein and PES are my favourite brands with wonderful flavours.
CREATINE
About 7g a day (mixed in oats or a shake) is what I have daily. This supplement increases muscle mass, improves strength and develops fatigue resistance, but in some cases can also unfortunately increase water retention. A non- flavoured pack from MyProtein is the one I take and is decently priced. Flavoured ones you can chuck in your water bottle.
OMEGA 3
Especially if you don’t have enough fish in your diet, this is a great way of supplementing that. This is an anti-inflammatory that also increases the capacity of the body to transport nutrients to muscle cells. It also helps our immune and hormone system work efficiently. Especially because our bodies do not produce Omega 3, it is another reason why it’s vital to take it as a supplement. Women (and men!) I have learnt from experience how vital fat intake is for overall hormonal function so be aware of your intake of those ‘good’ fats: avocadoes, eggs, salmon etc
MULTI VITAMIN
The majority of people do not have the best diet, which is probably why this is the most popular supplement taken by many. Especially if you’re vegetarian, a vegan or have food intolerances, this one is a good one for you.
VITAMIN D
Because we live in a country that is grey most of the time, we are all naturally deficient in this, so it’s important you take it. Vitamin D regulates the amount of calcium and phosphate in the body to keep bones, teeth and muscles healthy. Studies have shown that it has helped strength in athletes. Most importantly it fights a range of diseases such as MS, heart disease etc.
PROBIOTIC
This helps digestion and also increases the friendly bacteria in your gut. It helps digestive health and has proven to aid individuals suffering with IBS, bloating and diarrhoea. It has its links with mental health as your gut is responsible for producing neurotransmitters like serotonin that regulate your mood. Deficiencies in these neurotransmitters can actually contribute to anxiety and depression.
JUST TO SUM UP
I stand by what I said. If you eat shit on a daily basis, or takeaways every other day and your diet is deficient in protein and fibre, than these supplements are going to do NOTHING for you. Clean up your diet first by having high protein with every meal, loads of veg with lunch and dinner and ensuring your snacks are high protein alongside training consistently. This should be your priority. If you are already doing these things and you are starting to take supplements, be aware that it takes approximately 3 months to start noticing differences. Forgetful? I always take mine with breakfast so I stay consistent and I don’t have to remember to take them later on in the day.
Need some guidance on your supplement intake and your overall nutrition? DM me @natashakostalas on Instragram today for support.
Comments