Many people often have questions regarding supplementation when working out. There are many companies in the supplement industry that put too much of a focus on what you must take in order to have an effective workout. This often causes stress and confusion to many people resulting in them not working out at all. The best approach is to not get caught up in the body building supplementation marketing schemes. Sticking to the basics of supplementation and finding a workout you feel comfortable doing is the best approach. Listed below are my top 3 supplement recommendations for anyone starting a new fitness plan.
- L-Carnitine: L-carnitine is an amino acid essential for the transport of fatty acids into the cell mitochondria. Research has shown that L-carnitine stimulates the use of fat for fuel and boosts metabolism, which plays a key role in weight management. L-carnitine has also been found to support cardiovascular health and to increase aerobic capacity during exercise. L-carnitine is known to play a central role in metabolism, specifically in the production of energy from fatty acids. Dietary L-carnitine supplementation has been shown to have a metabolic effect, facilitating fatty acid oxidation in overweight animals undergoing rapid weight loss performance controlled trial, a study group given L-carnitine increased their exercise output by 11% from baseline, while the control group showed no change. These changes were also associated with an improvement in exercise performance.
- Omega 3’s: Omega-3 fatty acids are essential cornerstones of human nutrition. They are deemed “essential” because we need them for proper health, but cannot produce them on our own. We must therefore consume these fats through diet or supplementation. Omega-3 fatty acids are required for a number of body functions, from proper blood flow to brain development. A dose of 1,200 mg per day of omega-3 essential fatty acids were found to improve back and joint discomfort among 125 people, with 88% choosing to continue supplementation after the study’s end.12 Fish oil has also been shown to improve tender joints and morning stiffness after three months of consumption.
- Protein Powder: Protein is a crucial macronutrient needed to support overall health. It helps the body maintain energy levels, a healthy metabolism, and build and maintain muscle tissue. Meeting individual dietary protein goals may be challenging due to modern dietary and lifestyle factors. Make sure to look for at least 20 grams of high quality protein per serving, to deliver a complete protein source that helps support a healthy, active lifestyle.