Fit Villains: Selfish, Shameless, Sassy, Fitness.

I often get asked about supplements: which ones to use, how often to use them, what they do and how to incorporate them to maximize results. There’s a lot of rubbish out there, and beginners are often confused as to what they should be taking. Far too often, they take too much, take the wrong kind and listen to advice that’s not designed for the every day exerciser.

Unless you’re a bodybuilder or competitive athlete with a tailored/supervised plan, 99% of supplements out there won’t do much but put a dent in your wallet.

Before you even consider supplementation, you need to have the diet & exercise part DOWN. It is not a quick fix, not a way to lose weight faster & not a way to build muscle: diet & exercise is 99.9% of the job. Taking supplements is ONLY something to consider if you’re training hard and already eating incredibly well. It’s not a replacement for food & exercise. Period.

If you ARE part of the group of people who train incredibly hard and are looking for a way to boost PERFORMANCE, supplements may be something you want to consider. But like foods, some can be incredibly processed, full of chemicals, full of sugars and have harmful effects on the body.

Supplements I use

(note: I train hard and don’t take these everyday. Diet comes first, and these are items I use to supplement what’s missing OR for an energy boost).

• A multivitamin. Plain, simple, one a day. Covers my bases. Unless I have a deficiency in one area (as indicated by a BLOOD test), I get my vitamins mostly from food. I was anemic for a little while and was prescribed iron, which I took for a few days while boosting the iron in my diet as well. If I’m sick, extra vitamin C tablets may be on the menu, but other than that, I’m good with what I can get from my food.
• Protein powder. I try to include lots of protein in my diet, but it’s not always possible to get everything I need. I keep hemp & whey powders in the house, and add them to pancakes, smoothies, muffins etc. Read the labels and include the calories in your intake: some can be sneaky & full of sugar.
• Caffeine. Love me a cup-a-joe pre-workout. Unlike Natalie, I stay away from energy drinks (unless I’ve made my own). I’ve reduced my intake, and really only drink it before a tough workout.

Natalie Jill is an expert on ALL things fitness, and this post can help you decide what’s right for YOU. Remember, if you can get it through food, try that FIRST.

Excerpt:

Supplements have their place but not when it comes to quick fixes. Supplements in addition to a healthy diet and exercise program will ENHANCE your efforts. But do not miss the message. Supplements without the work will not work- If they DO, it is short term or unhealthy PERIOD.

Before I will advise anyone on supplements and vitamins my statement will first be: EXERCISE HARDER and CLEAN UP YOUR DIET. Once that is in place (and only after that is in place) there are a few things that I take and believe can enhance efforts:

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More about my training with Christine Dwyer this weekend! (in the 2 weeks since the training, I’ve been hitting my turbo hard and WOW. Hello body!)