This is definitely a tricky subject and it has been talked about for quite some time, but everyone loves a good discussion on supplements!
If you have been in the iron game for any given amount of time, you know the supplement question has come up more than once. Why might you ask? Because if you are lifting for any goal, whether it be aesthetics, strength competition or an athletic endeavour, you are constantly looking for an edge. If you aren't, you better hope your genetics are better than your competition.
Now what I am about to say is not to bash supplements, I not only recommend them for my clients depending on their goals, but I also take tons of them as well. But after lifting for close to 20 years, trying out a ton of stuff and pissing massive amounts of money down the drain, I have come up with a list of stuff that should be staples in everyones supplement quiver.
MULIT-VITAMIN
Here is an exerpt from my Lean Eating Coaching program through Precision Nutrition:
"Most people aren't meeting their nutrient needs. Can you believe that 68% of the population is deficient in calcium, 90% in chromium, 75% in magnesium, 80% in vitamin B6, and 95% in omega-3 fats? Studies have even shown that the food intake of athletes doesn't measure up."
What PN teaches us is not to rely on supplements but to try get 100% of our nutrients from food. Problem is if you are on a fat loss mission, you have to reduce your caloric intake, which in turn reduces the amount of nutrients that you ingest in your body. This is where a good multi-vitamin comes into play. While nothing beats food, a multi can provide you with those lost nutrients and give your body all it needs to maintain its natural balance.
Another quote from PN:
"Vitamins and minerals play a role in normalizing bodily functions and cannot be made by the body (except for vitamin D from the sun). Adequate intake from food and supplements is necessary to prevent deficiency, promote optimal health, improve nutrient partitioning and promote fat loss and muscle gain."
If you are looking at purchasing a good multi-vitamin, I recommend this one by Genuine Health.
FISH OIL
The list is long and exhaustive on the benefits of fish oil and Omega-3/Omega-6 oils. Here is a brief list that I got from Jason Ferrugia:
• Reduction of joint pain
• Increased energy levels
• Decreased inflammation throughout the entire body
• Improved functioning of the immune system
• Increased strength levels
• Increased testosterone levels
• Increased levels of HGH (human growth hormone)
• Increased oxygen delivery to the cells during workouts
• Decreased bodyfat
• Increased insulin sensitivity
• Increased sex drive
I don't know about you, but that last one is reason enough for me to supplement with fish oils.
Look, in all seriousness, the benefits of fish oil are there and the research backs it up. I can say that I would not have lost the amount of weight I did and not have any joint problems without the use of fish oil. Not only does it help with everything listed above, it also allows you to cook in a more natural way without the over use of Olive Oil or Coconut Oil.
While purchasing fish oil can be expensive, its definitely worth the money to spend on a high quality product. I use only one type of fish oil and you can find that here.
That seems like a good place to start. Next week I will be back with my take on why you should supplement with Vitamin D, even if you live in a sunny climate and protein (which should be interesting).
