Top 5 Staple Supplements
Written by Shoshana Pritzker Monday, 17 May 2010 16:01
October 05, 2009
Years ago Dr. Jose Antonio and I played a little game. We decided to quickly jot down on a scratch piece of paper our own personal top 5 supplements and then compare. As expected, most of our top 5 were the same with exception to 1 or 2 and that's because I don't feel Creatine is a product that is necessary for all women. It's perfect for the athlete whether male or female, but it's not a staple in my eyes. Here's my list, enjoy!
1. Protein Powder
The best protein powder is the one you'll actually drink. Most protein powders don't exactly taste like the chocolate malt milkshake they're so kindly named after. Finding one you like can be like pulling teeth. Sure I'd suggest a whey protein isolate or concentrate/isolate blend as your powder of choice but if you find a casein or soy protein that's much more appealing than by all means, have at it. Regardless of the type, all complete proteins are going to basically do the same thing which is repair muscle, build muscle, and help to burn fat. Protein is the building blocks of life so drink up! Try a shake in between meals and post-workout for best results.
2. Essential Fats and/or Fish Oil
Studies suggest including essential fatty acids and fish oil in your daily regime will lower cholesterol, lower your risk of cardiovascular disease, cancer and other chronic illnesses, and most importantly will help you BURN FAT! Don't just take it from the studies, try it out for yourself and I promise you'll reap the results. Mix your oil in your shakes 3 times per day or take a dose with meals.
3. Caffeine
Yes, your morning brew is better for you than you think. It's a tried and true ergogenic aide meaning it's perfect pre-workout to help you run faster and train longer. You'll work harder and burn more calories. Instead of drinking Red Bull which is loaded with sugar, try having a shot of espresso pre-workout. It's a great way to get that perfect quick energy boost.
4. Multi-Vitamin/Mineral
Ever since you were a child your mother has been telling you to take your Flintstone vitamins. Well, she was right. If your diet is adequate you should be getting enough vitamins and minerals from the foods you eat, but considering most women are consistently exercising and dieting, it's safe to say a good multi wouldn't hurt the cause. When your immune system is compromised (i.e, from exercise, low calorie diet, illness, stress, etc) your body may need more vitamins and minerals than usual. That's where taking your daily vitamin comes in. It's easy; within days you'll notice your hair is shinier, skin is softer and energy and mood are all around better. My favorites are Optimum Nutrition's Opti-Women and MHP's Activite Sport (for active women).
5. Glutamine
Glutamine is awesome for so many reasons. If it weren't so awesome, doctors wouldn't be prescribing it in the hospital. First of all, it's perfect to boost your immune system which means you're less likely to catch a cold or worse, the flu. It's also great for reducing soreness and muscle stiffness. It's an abundant amino acid and is wonderful in repairing muscle and tissue through promoting protein synthesis. It also can help to replenish gycogen stores after a hard workout meaning you're energy stores will be repleted to prepare you for your next grueling workout. Your best bet is to grab the best priced glutamine powder from your local nutrition store and start mixing 5g in your favorite beverage 3 times per day.
There are many other supplements on store shelves that I'd recommend to use. But if you're on a budget and can only afford a few key elements, I'd take your pick from the list above. Take a peak in my pantry and you'll see all 5 of these and yes I do use them every single day.