How many supplements are out there? Hundreds?...Thousands?
Too many, that is for sure. We thought we would help you narrow it down to 3 simple and effective supplements worth spending your money on.
Omega-3 is an essential fatty acid found in wild fish. It is also, not something our body produces naturally.
It is the very first thing we tell all of our members to begin adding to their nutrition program.
It is an anti-inflammatory (on a microscopic level), it can help lower cholesterol, reduce the risk of cancer and heart disease, and even lower the symptoms of depression. It also has a high antioxidant content and can help athletes build muscle, burn fat, and ease joint pain.
The primary fatty acid in Omega-3’s is EPA and DHA.
What to look for
When shopping for a supplement, the higher the concentration of the two fatty acids, the better.
The general recommendation, for an average size person, is 2000mg (any combination of EPA and DHA) daily.
What to avoid
Check to see if the maker adds any unnecessary fillers like Soy. These will be listed in the ingredients list...there should not be many.
Protein is everywhere!
Athletes or individuals working out, need more protein than sedentary individuals.
Your body needs protein to rebuild the muscles being torn down in daily workouts.
How much? Daily a person needs anywhere from .8g to 1g of protein per pound of body weight (total protein, not just as a supplement).
At a minimum, per pound of lean body weight.
What to look for
First, you should make sure your protein powder has a short ingredient list. You’re buying protein—you want it to be mostly protein, not fillers.
Choose a protein powder with at least 20 grams of protein per scoop and less than 5 grams of carbs. You’ll probably be adding carbohydrates by mixing with milk or blending with a banana or eating fruit.
If you’re using whey protein, look for protein isolate rather than concentrate. Isolate is more than 90 percent protein.
What to avoid
Make sure your protein powder doesn’t have any unnecessary fillers added. Look at the serving size, let's say its 38g....but below, it says that you are getting 20g of protein with each scoop. What makes up the other 18g?
Some companies will say they have proprietary additives they deem necessary. Some are, some are not. Simple is better.
The different types of powders
Whey
This is protein from milk. It is well absorbed and easily used by the body, so it’s best for building muscle. The best time to use it is after a workout.
Casein
This is the main protein in milk that’s released more slowly. It can help you feel full so it’s beneficial for weight loss. You can add it to your breakfast smoothies to make them more satiating or have it before bed to build muscle overnight.
Egg white
This is helpful if you have a dairy allergy. It’s not as well absorbed as the milk proteins but it’s still a decent option for a post-workout shake or a breakfast smoothie addition.
Plant-based proteins
Soy
This helps lower cholesterol and offers bone health benefits. If you want to avoid GMOs, choose organic. Also, if you’ve had a hormone-sensitive cancer, limit soy to two servings a day.
Pea
This comes from yellow split peas and it’s good for people with allergies and is easy to digest. It’s not a complete protein and, for that reason, it’s often paired with rice protein in protein powders so you get all of the essential amino acids you need.
Hemp
This protein gives you the added benefit of omega-3 fatty acids with lower inflammation. It’s lower in protein than the others and is best combined with pea to boost the protein content.
Creatine is likely the most studied supplement on the market.
Creatine is also the number-one supplement for improving performance in the gym.
Studies show that it can increase muscle mass, strength, and exercise performance. Mostly strength and short burst type exercise. Less evidence toward long-duration exercises.
What to look for
There are different types of Creatine, but a Creatine Monohydrate is the most common and usually the most effective.
What to avoid
Anyone with Kidney or Liver issues should discuss taking the supplement with their doctor prior to using.
It is also recommended to be well hydrated when taking.
Dosage
Some people recommended to "load" with 20g per day for 5-7 days before settling back to 3-5g per day. This advice mainly comes from the bodybuilding world. For CrossFit, simply taking your 3-5g per day will be plenty beneficial.
There is no evidence suggesting you need to cycle on or off Creatine.
If you have questions about where to get any of this, ask your coaches. We sell all of this at Aerial, but this post is not to sell you something. This is just a step in the process to a healthier you.
Next time you see a coach or athlete drinking something in a shaker bottle, ask them what it is and where they got it.
See you all soon!
Coach Ryan
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