Supplements – What’s really worth it?

1. Multivitamins (Recommended) – Everyone should take a multivitamin every day. You can take multivitamins year round. They are important because no matter how perfectly you eat, you will most likely never get all the nutrients you need in one single day from food alone. Multivitamins help fill those gaps in our diet. I truly don’t have a specific multivitamin that I recommend, except using a capsule formula because it’s hard for our body to breakdown and digest tablets that are heat pressed together. Tablets are less bio-available to our bodies, so we actually get more nutrients out of a capsule (even if they say they are the same on the label!). If you want a recommendation, this is the one I use.

2. Fish oil (Recommended) – Fish oils are made up of our Omega-3 Fatty Acids, DHA, and EPA. You’ll want a fish oil with a high EPA/DHA (900 mg EPA/600 mg DHA/300 mg additional FAs) ratio like this one, or this one, to make sure you’re getting the proper amount of omega-3s absorbed. Unless you are consuming fatty fish 3-5 times per week, which is pretty rare, you definitely aren’t getting enough of your healthy omega-3 fatty acids. Omega-3 fatty acids are important for regulating blood pressure, liver function, and immune system/inflammatory responses. They are also important for proper hormone production and balance via our thyroid and adrenal glands. Proper hormone function is imperative for fat loss and muscle gain. My personal favorite benefit from omega-3s is improved joint health, as the fatty acids help lubricate the joints and keep them functioning well. Omega-3s are necessary to balance out inflammation from Omega-6s. Omega-6s come from foods that include sugar, processed meat, alcohol, refined carbohydrates (i.e. white breads), high fructose corn syrup, and partially hydrogenated oils. These all cause major inflammation in the body and can be found in several foods we all love to enjoy. Getting a healthy balance of Omega-3s will help decrease that inflammation, so supplementing with fish oil or eating more servings of fatty fish will help.

Optional supplements 

• CLA (Safflower Oil) helps us maintain muscle mass in a caloric deficit and burn more calories, you can find the one I buy on amazon here.
• Fat burners if you’re trying for weight loss. These have stimulants in them like caffeine and are sometimes thermogenic so they can warm up your body temperature (this results in sweating for me haha). I use them sometimes during prep. They aren’t vital, but they help suppress your appetite and give you more energy. I would usually take them in the morning and/or pre-workout. These are cycled so you don’t build a tolerance either like 4 weeks on 2 weeks off or 8 weeks on 4 weeks off. 1-DB Goddess from 1st Phorm is a great one, and I have also used Lipocide by Evogen which I found to be a good product as well, but I would get sweatier with this one. 
• Certain people have more specific needs so if you’re considering taking something else (joint pain, magnesium, turmeric, etc.), but you’re unsure if it is right for you, let me know and I will look into it and recommend what I think is best for you! I studied pharmacology & supplements in the body for about 3 years in college and have a pretty solid understanding of how everything works. There are also a few others I recommend to competitors. Also greens supplements are one that I like to use occasionally if I cannot get in my fruit and veggie servings for the day, but I much prefer to eat the real thing and encourage others to do so as well.  
• Protein Powder & Bars – You can use protein powders to replace any protein in a meal if you are on the go OR protein bars to replace a meal throughout the day. Whole foods are best, but these supplements are great for those who are on the go, busy parents, stay long hours at work, or simply need more convenience. My personal favorite bars to eat are Level-1 Bars, followed by Oh Yeah! One Bars (slightly less expensive, but quality/flavor is also not as good as the level-1s, I linked a variety pack, but it’s cheaper to buy all of one flavor). Post-Workout Nutrition What I recommend for post workout nutrition for women is 1-1.5 scoops whey protein and for males 2-2.5 scoops of whey protein. Along with this you should consume a high glycemic index carbohydrate like rice cakes or cereal. The reason for both of these is: when you are working out you are breaking down muscle tissue. This eventually puts your body into a catabolic state which means breaking down muscle and storing fat. Once you consume a high glycemic index carbohydrate post workout, it will spike your insulin levels and shuffle nutrients to your depleted muscles and glycogen stores. You will want to consume the protein with this to get that into your body as well. Protein puts your body into an anabolic state, which means building muscle and burning fat. That’s also why it is important to have protein with every meal and snack. A common question I have received is what type of protein to use. I’ve tried dozens of brands over the last 5 years and you may have noticed that I post about a brand called 1st phorm on Instagram, they are my personal favorite quality wise and flavor wise. I’m a picky eater and I’ve enjoyed all of their protein powder flavors, but by no means do you have to use that protein. You can use whatever you like! I mainly recommend 1st phorm because it is low temperature processed which is much easier on your stomach than many other protein powders that can make you feel gassy or bloated. I do have a link for free shipping (saves about $10) for this specific protein if you choose you want to try it, just click this link and it’ll automatically apply to your order. If you go with a different brand, make sure to find something with at least 20 grams of protein per scoop, less than 5g carbs and less than 5g sugar. I also try to have at least one whole food meal about an hour or so after consuming the post workout meal because your body will burn through it quickly. So if you work out in the evening try to save your dinner for after you workout. If you workout late and only have time for your post-workout though, that’s totally fine! On days you don’t do resistance training or intense cardio, so any rest days or active recovery days, skip the carbohydrates and just have the protein shake with fruit or veggies as a snack. You could replace this with a protein bar or a meal of choice with protein and veggies. 

Pregnancy Supplements – What do I need? What’s safe for me to take? – What’s safe for you to take should always be cleared with your OBGYN before you decide. Although a product typically is safe for pregnancy, make sure your doctor is okay with it, especially if you have any particular health conditions or a high-risk pregnancy. You should also double check to make sure the dosage you use is OK for pregnancy. Some of these can also be supplemented by changing your diet to include foods with higher amounts of these micronutrients, if you don’t want to use supplements.

• Prenatal Vitamin (recommended) – your nutritional needs increase during pregnancy, and prenatals give you the extra nutrition, as well as provide other nutrients that help the baby develop that you might not normally get.
• Folic Acid (recommended) – helps prevent birth defects. Also found in leafy greens, oranges, and beans/peas.
• Vitamin D (optional) – helps build baby’s bones and teeth, and helps maintain a good balance of calcium and phosphorous. Calcium is helpful in the physical development of the baby as well, and lowers birth risks. I have been drinking a glass of almond milk each day to get more calcium in.
• Fish Oil (recommended) – can help increase birth weight (for strong and healthy babies, not overweight), decreases mother’s risk of depression, and can lower risk of both preterm labor and preeclampsia. Can get this from fatty fish, but I have been using a supplement as well.
• Zinc (optional) – important for physical fetal development especially because of how rapid the growth is. Also found in seeds, beans, beef, shrimp, garlic, and spinach.
• Vitamin C (optional) – helps body absorb iron, boosts immune system, and protects cells from damage. A variety of fruit and vegetables will provide plenty of Vitamin C. Shoot for 3-6 servings per day. I have been snacking of tons of fruit and making vegetable soup at night.
• Iron (optional) – prevents against anemia, helps you produce more blood and move oxygen well for both you and baby. Foods include red meat, seafood, and beans.
• Magnesium (optional) – can alleviate pregnancy symptoms like morning sickness, pain, headaches, and preeclampsia. It also helps build strong bones and teeth in your baby! Foods include, eggs, low-fat yogurt, fish, avocado, banana, and dark-chocolate.