Wednesday, September 8, 2010

Supplements, Part 1: Which?

As the women say,
"om nom nom nom."

While I'm still working on another post that's going to take much more editing than anticipated, let's talk supplements.

I've touched upon the subject before, but never discussed any specific supplements. Today I'll give my recommendations, why I chose them, and the reason I exclude others.

Gasp! Big shock, huh?

I used it when I initially started lifting then stopped - for whatever reason - last year and have now started using it again.

It's convenient. Plain and simple. When I wasn't using it, I would cook up a meal right after a training session to get my fill of carbs and protein. Sipping a shake is much easier and allows me to go about doing other tasks, such as working on my laptop.

There are times when I'm in a rush, tired, or don't want to cook for a 3rd time in a day. Last night for example, I tossed whey isolate & greens powder into my shaker and chowed down on a piece of string cheese & walnuts. After a long day, I wasn't in the mood to clean dishes again nor was I hungry for a full meal.

At around 20g a scoop, I'll take it.

Greens Powder

My first hearing of it was a few years ago when I read Metabolism Advantage.

Again, I take it for the sake of convenience. It should be obvious that vegetables do the body good. I aim for a minimum of 5 servings of real veggies a day, but net around 7-9 since a teaspoon of Greens+ is 2 servings.

It tastes disgusting alone in water, but mixed with protein powder or in a shake it's flavorless.

Fish Oil

This one's been cropping up all over the place in recent years. I mentioned omega-3 fatty acids once.

I don't eat fish. Even for those who do consume it, I don't know how many of them eat enough of it in a week to get the healthy amount of EPA & DHA fatty acids.

Liquid or capsules: your choice.


Not the most necessary, but it helps.

Between the fruits & vegetables I eat, I
should be getting all the nutrients I need. But let's face it, a perfect diet is nonexistent. I ensure I'm getting the micronutrients I need by taking a multivitamin throughout the day.

However, it's not to the point where I'm going over the top and my urine is a bright neon highlighter yellow. I tend to go lower in dosage for a smaller boost.
While this post could be much more extensive, I'm not here to talk about the science of it all, but instead provide an overview of what I do take and serve as an introduction to part 2.

You'll also come across individuals who swear they don't need supplements. That's quite alright. No one says you have to incorporate them into your diet. Then there are those who take an array of supplements and drop a huge amount of cash on them. Let them be if they choose to do that.

But like in most topics, you should avoid the extreme ends and choose something more reasonable down the middle.

Likewise, this is a small amount of the supplements available in the vast selection found in stores or on websites. Certain supplements have little research to back up their efficacy and serve no purpose besides the illusion of providing you results (placebo anyone?). Others can be helpful, but are not necessary for the everyday individual. They should be reserved for those who can really benefit from their use, such as high level athletes or if one is debilitated with a condition.

Part 2 will be a bit more in-depth and cover a variety of topics such as different types of protein, when to use supplements, how to use them, and alternative choices.

Trust me, it won't be yo' granny's type of supplements post.


  1. I definitely remembered to take my vitamin after this!

    Do you have any good brands for supplements you use? I have never encountered a protein shake that I liked.

  2. That and more in part 2 Kim!

    Hope you can handle the suspense. :)

  3. I'm looking forward to it! What are your thoughts on glutamine?

  4. Glutamine falls under the specific conditions category Mimi. It doesn't appear to be necessary.

    Check this out for a good summary:


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