As part of our training program’s we advise our clients on correct training and nutritional techniques to assist them in getting the most from their hard work. A key part of this is we also advise our clients on any nutritional supplements we believe will benefit them, a lot which are to do with nutritional deficiencies in the dietary program due to poor time management or other factors.
7 supplements that we find every person needs to help assist us in getting results and feeling better are; fish oil, r-alpha lipoic acid, CLA, creatine, magnesium, green tea extract and a good source of natural post exercise protein powder.
|Supplement||Food Equivalent||Benefits and Use|
|Fish oil (omega 3)||Fatty fish, wild salmon, anchovy’s, sardines, tuna.||Typically we recommended at 2-3g per day we actually advise on 1g per percent of body fat for the first 2 weeks of dieting, and ½ per percentage of body fat each day thereafter.
Some benefits of omega 3 are stress reduction, cortisol control (stress hormone), weight loss, increases insulin sensitivity, increases protein synthesis and is high strength anti-inflammatory.
|Fish oil (omega 3)|
r-alpha lipoic acid
|Such foods include various meat products, particularly organ meats such as the heart, liver and kidneys, and vegetables such as broccoli and spinach||Take 100g of r- alpha lipoic acid 3 times a day when in weight loss phase. Be sure that when selecting a brand that the “r” is present as it is a much better quality.
R-alpha lipoic acid can benefit your insulin sensitivity and reduce insulin response in people with poor carbohydrate tolerance with fat loss goals. CLA and r—alpha lipoic acid work well together for people on anti-anxiety and depression medication.
|CLA||Obtain CLA from foods like raw butter, milk and beef.||Take 2-5g daily during fat loss periods, it can be split between morning and afternoon if preferred before training.
CLA helps with metabolism stimulation which induces fat cells to down the hormone leptin (hunger hormone) during weight loss phases.
|Creatine||Game meats such as venison, kangaroo and buffalo are best sources with free range meats coming second such as chicken, turkey, lamb and veal.||Most of our clients are suggested to have around 0.04g per kg of body weight on training days. This however changes when phases of volume and high intensity are happening.
The benefits of creatine are boost in strength development and explosive power, as creatine assists the restoration of our first energy source ATP when ATP-PC dependant activity is occurring which leads to a higher rate of fat loss.
|Magnesium||High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit and dark chocolate.||Recommended around 500mg per day for athletes or highly active people which is best taken morning and night.
Magnesium has many wonderful benefits such as; better recovery during sleep, fights depression and increases brain function, raises testosterone and increases lean muscle mass, higher protein synthesis rate and increases insulin sensitivity.
|Green Tea Extract||Green and black tea leaves||Take regularly over the day during weight loss phases, making sure that the source of the extract is high EGCG the most active component in tea leaves.
Green tea extract stimulates the metabolism during the weight loss phase.
|Protein Powder||High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, eggs, nuts, and seeds||Protein powder is a tricky subject with a lot of “organisations” making a protein shake a meal replacement. This is as far from sustainable as possible, all protein supplements must be taken as a supplement, post workout or to meet dietary requirements if not met due to lack of food intake. Serving size should meet your macro count for protein and carbohydrate per day.
Benefits of having a post workout protein drink are; suppresses appetite quicker, good high source of protein, thermic effect on body, builds lean muscle tissue and aids in quicker more effective recovery.
Before you go out and buy all these and wait for the results to happen remember a few things, all supplementation should be taken in relation to your goals and nutritional deficiencies in your diet. A supplement like we have said is there to supplement any nutritional defences we have NOT replace meals and work miracles. If you have any further questions or need more info on what you should be taking to get the best out of training please feel free to email or contact us directly.
“The essentials of sport and exercise nutrition”, John Berardi, PHD & Ryan Andrews, MS, MA, RD