Supplementation for beginners

Supplementation for beginners

What supplements should a beginner take?

A question I often get asked as soon as I take on a new client is “what supplements should I be taking?” When you are a beginner the two things that you want to be worrying about first are:

  1. Your nutrition
  2. Your training

You need to get those two things completely on point before you want to even look into supplementation. Because supplementation is really only the last 10% of the progress you are going to be making and that is after you have very good nutrition and after you are being very consistent with a good training program. If your nutrition and your training are not on point you are wasting your money on those supplements, they are not doing anything for you.

Let’s assume that your nutrition and your training are on point. What supplements should you be thinking about? The first thing you should be thinking about is protein powder. If you are starting to find it difficult to get enough protein in your diet during the day then consider getting protein powder. It does not matter what kind of protein powder. I use a plant based protein powder only because I can not have dairy products and whey protein powder would make me feel sick! If you do not have that sensitivity go for whey protein powder it is usually cheaper and there are a lot more flavor choices. However, if you are not having any trouble getting protein in your diet then protein powder is not really a must. You do not need to be eating protein powder to make the muscle gains you want or to lose the fat that you want to lose. It is a matter of convenience, that is it.

The second supplement that you might want to think about using is creatine monohydrate. Basically what creatine monohydrate does is it helps you get that extra rep or two during your sets. To get any benefit out of creatine monohydrate you have to be taking it consistently every single day (about 5g, depending on what your body weight is). When you are looking for a creatine supplement just get the cheapest creatine monohydrate that you can find. You can get a tub of creatine monohydrate powder and it will last you forever! If you want the added convenience of getting it in a capsule you can do that. You will be paying for that convenience of course, but for some people it is worth it. I just take my spoon full of creatine, put it in my mouth and quickly drink some water. It is like pounding a mouth full of sand.

I am sure what a lot of you guys are asking now is what about vitamins, why is she not mentioning vitamins? Well, if your nutrition is on point you should not need them. Unless you go to your doctor and your doctor tells you that you are deficient in this vitamin or that mineral there is no need to be taking a vitamin.

Just remember when you are researching supplements to take no supplement is going to replace hard work and good nutrition. If you are deciding between buying these supplements or spending that money on good quality food. Get the food instead of the supplements it will do you more good in the long run.

 

My Post-Workout Smoothie

My Post-Workout Smoothie

How to make my post-workout smoothie.

The first thing I put in is a scoop of my protein powder. The protein powder I use is plant based. I get it from Costco. Some people find it a little bit sweet because of the sweetener that they use, but I find that it tastes just fine as long as you put a banana in there with it. You can use whichever protein powder you want there are a couple options for dairy free protein powders out there you just have to look.

Next I put in about a tablespoon of milled flaxseed. It is an easy source of omega-3s.

The next ingredient is a biiiiiig handful of spinach. The spinach gives the smoothie a really nice green color and also, you gotta have those leafy greens! It is a great way to get them into your diet. Even if you do not like spinach trust me, you will not taste it.

The next ingredient is probably my favorite, frozen bananas. These things taste amazing in smoothies.

Once you have your banana in there and everything is packed down the last thing you need to do is add some water. I add about 1 cup or 1 cup and a half. Depends on how much you have in your smoothie. You just need enough water so that it will blend properly.

All that is left is to hit blend and then wait a minute or so until it is mixed fully and then there you go, one tasty smoothie. Feel free to experiment with the ingredients and maybe add some more of your favorite fruit.

Here is an extra little pro tip for you guys: rinse out your blender right away. Do not let it sit. It will be a million times easier to clean it afterwards trust me. Have a great day and make yourself a smoothie!

 

Identify Snake Oil Salesmen

How To Identify Snake Oil Salesmen

How to identify a snake oil salesman.

The very first thing you want to do is, follow the money! Ask yourself does this person stand to make any money by convincing you that this product works. If you find that the answer is yes it does not mean that they are automatically not trustworthy it just means that it is time to be a little bit more sceptical of their claims. The second thing that you want to ask yourself is, does this person seem to care at all about my long term results. Or do they just want you to give them your money and then never see you

The second thing that you want to ask yourself is, does this person seem to care at all about my long term results. Or do they just want you to give them your money and then never see you again? If you can you will want to look into their background. Does this person have a history of backing snake oil sales? If you find that they do then you will want to keep your distance right away. However, if you find that they have a history of making evidence-based recommendations then they are more likely to be trustworthy in this instance as well.

If you can, ask a 3rd party about the product. Do your own research and find information about the product that is put out by someone who is not tied to it. Someone who does not stand to make any gains if you do buy in.

And finally, if this product seems too good to be true, it probably is! You have to use your own common sense and think about what they are claiming. Are they promising you that if you take this one tiny pill then you will no longer have to exercise or eat right and that you will look like that fitness model on the cover of that magazine with no effort on your part? It is probably not true.