{"id":29064,"date":"2018-10-22T19:48:12","date_gmt":"2018-10-23T01:48:12","guid":{"rendered":"https:\/\/evolutionvn.com\/?p=29064"},"modified":"2023-02-24T10:03:38","modified_gmt":"2023-02-24T17:03:38","slug":"supplements","status":"publish","type":"post","link":"https:\/\/evolutionvn.com\/supplements\/","title":{"rendered":"To Supplement or Not – Here Are My Top 5 Supplements"},"content":{"rendered":"
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As with all matters related to health and fitness, the importance of supplements are a topic for debate. So, rather than try to convince you of what I believe to be correct, I\u2019m simply going to present a few facts, share my experiences with them, and then let you decide which, if any, you want to take.<\/p>\n

By no means am I a walking pharmacy \u2013 I prefer to keep my supplementation fairly simple for a couple of reasons: a) I have a well-rounded diet and b) supplements can get expensive\u2026 fast!<\/p>\n

Top 5 Supplements<\/h3>\n

Here are my top 5 supplements in order from least to most important, emphasizing again that this is based on my own experience. If it\u2019s not on this list, I do not take it \u2013 I\u2019m only taking 5 supplements.<\/p>\n

5) Protein<\/strong><\/em><\/p>\n

My Experience:<\/em><\/p>\n

This is probably a shocker to you. How can protein be at the bottom of my list? Isn\u2019t protein to muscle what bricks are to a building? Metaphorically speaking, yes. Let\u2019s not forget that this is a top 5 list so the fact that it\u2019s on my list means that I think it is very important. The reason that it\u2019s at the bottom of my 5 is very simple. Unlike the other supplements on this list, I can get my required protein through food fairly easily. Therefore, I only take protein on the days that I\u2019m falling well short of my daily requirements. That being said, I\u2019m not too picky with my food and don\u2019t require much diversity. I can eat chicken breast after chicken breast and not be too fussed.<\/p>\n

Pros:<\/em><\/p>\n

\u2013 Protein supplements deliver a quick dose of muscle building protein<\/p>\n

\u2013 Protein supplements are quite affordable compared to their whole food alternatives with an average serving cost of < $1.00 and delivering ~25g of protein<\/p>\n

Cons:<\/em><\/p>\n

\u2013 Especially when I\u2019m cutting and am on a caloric restriction, I prefer to eat my calories as opposed to drinking them<\/p>\n

\u2013 Unless you get an isolate (pure), your protein powder will contain fillers<\/p>\n

How I Use It:<\/em><\/p>\n

\u2013 In water or milk, protein cakes, and energy balls.<\/p>\n

When I Use It:<\/em><\/p>\n

\u2013 Any time of the day on days where I\u2019m falling a bit short.<\/p>\n

4) Creatine<\/strong><\/em><\/p>\n

My Experience:<\/em><\/p>\n

Maybe it\u2019s a placebo effect or maybe it actually works as prescribed \u2013 having a constant supply of creatine in my system really boosts my top end strength and allows me to squeeze extra heavy sets at the end of my workout. Over the past five years or so I\u2019ve been taking a regular dose of creatine and I know that it supports the intensity of my workouts \u2013 it plays a direct role in ATP (energy) production and is, therefore, a key player in high-intensity, top-end performance.\u00a0 Creatine is also proven to enhance muscle recovery and it has certainly supported my training frequency \u2013 I train 6 days a week and on occasion every day of the week. And last, but certainly not least, whether it\u2019s due to water retention or otherwise, a supply of creatine gives my muscles a \u201cfull\u201d and \u201crounded\u201d appearance. Who doesn\u2019t want that? Unlike protein, where you can find it in abundance in meats, beans, etc., you\u2019d have to be eating a ton of red meat to get an adequate supply. Note: I do not cycle my creatine nor do I bloat.<\/p>\n

Pros:<\/em><\/p>\n

\u2013 Creatine is easily the best bang for your buck supplement. You can often find 1kg of creatine for $40 (CAD) \u2013 this should easily last you a year<\/p>\n

\u2013 Creatine helps muscles produce more energy and increases the intensity of your workouts<\/p>\n

\u2013 Creatine speeds up muscle recovery<\/p>\n

\u2013 Creatine adds volume to your muscles<\/p>\n

Cons:<\/em><\/p>\n

\u2013 Doesn\u2019t mix well.<\/p>\n

How I Use It:<\/em><\/p>\n

\u2013 Straight in the mouth and washed down with water (because it doesn\u2019t mix well).<\/p>\n

When I Use It:<\/em><\/p>\n

\u2013 Post-workout<\/p>\n

3) Branched Chain Amino Acids (\u201cBCAAs\u201d)<\/strong><\/em><\/p>\n

My Experience:<\/em><\/p>\n

Like many people who train, I try to maximize my muscle mass while keeping my fat stores low. What that means is that, from time to time, I subject myself to sustained periods of caloric deficit. When you\u2019re operating on a calorie deficit, you create a catabolic environment \u2013 you promote the breakdown of fats and muscle. Here\u2019s the dilemma. As you get more and more lean, your body instinctively wants to cling onto fat at the expense of your hard-earned muscle. \u00a0To top that all off, because you are decreasing your energy input, the rate of protein synthesis (the process of building muscular protein) is decreased as well.\u00a0 BCAAs effective counter the muscle breakdown effects of being in a caloric deficit as well as boost protein synthesis.\u00a0 This is especially important for me as I am an intermittent faster meaning that my training is in a fasted state. The BCAAs play a huge role is preserving my muscle mass.<\/p>\n

Pros:<\/em><\/p>\n

\u2013 BCAAs boosts protein synthesis<\/p>\n

\u2013 BCAAs protects muscle on a calorie restriction<\/p>\n

Cons:<\/em><\/p>\n

\u2013 Can be expensive<\/p>\n

How I Use It:<\/em><\/p>\n

\u2013 In water<\/p>\n

When I Use It:<\/em><\/p>\n

\u2013 Sipped 30 minutes to 1-hour pre-workout<\/p>\n

2) Multivitamin<\/strong><\/em><\/p>\n

My Experience:<\/em><\/p>\n

Regardless of how complete your diet may be, the odds are very low that you can consistently check off all of the required daily micronutrients, minerals, and vitamins. Don\u2019t fool yourself though, it\u2019s not some magic pill that can counter the adverse effects of a poor diet. Multivitamins should be taken to fill nutritional gaps in your diet and should be taken to supplement a well-rounded diet consisting of greens and whole foods. Multivitamins vary widely in costs. Personally, I don\u2019t stray too far from the generic brands that you can pick up in Walmart, Costco, etc. I\u2019m sure there are pundits that will chastise me for this and tell me how inadequate these multivitamins are. That\u2019s ok. It works for me but I feel extremely healthy and have not be sick for over a decade. *Knock on wood*<\/p>\n

Pros:<\/em><\/p>\n

\u2013 Multivitamins fill nutritional gaps in your diet<\/p>\n

Cons:<\/em><\/p>\n

\u2013 Can be expensive<\/p>\n

How I Use It:<\/em><\/p>\n

\u2013 With a gulp of water<\/p>\n

When I Use It:<\/em><\/p>\n

\u2013 With my dinner<\/p>\n

1) Fish Oil\/Omega 3<\/em><\/strong><\/p>\n

My Experience:<\/em><\/p>\n

Let\u2019s get straight to the point \u2013 regular consumption of fish oils changed my life. In my years of training, I\u2019ve moved a lot of weight. Unless you\u2019re some sort of superhuman, suffering injuries whether minor or major is inevitable. Reflecting through my years of training, the worst injury that I\u2019ve sustained was to my rotator cuff and was caused by a combination of lifting too much weight and overuse. The pain wasn\u2019t excruciating but was certainly annoying enough that it kept me up at night and compromised my ability to train \u2013 it pissed me off. No amount of physical therapy, acupuncture, or massage therapy could fix it. I hated the feeling so much that I even tried taking a 1 month away from the gym (a nightmare for those of you who don\u2019t know me). Nothing worked. And then, I randomly listened to a Joe Rogan podcast where he talked about his crazy consumption of fish oil supplements taking as many as 15 caps a day. He talked about it\u2019s benefits to his joint health and general fitness. Couldn\u2019t hurt, right? Following suit, I started taking 6 caps a day and sure enough, where no amount of therapy helped, the fish oil did. Sure, it could be a coincidence. I don\u2019t really believe in coincidence.<\/p>\n

Pros:<\/em><\/p>\n

\u2013 Fish oil\/omega 3 supplements reduce inflammation<\/p>\n

\u2013 Fish oil\/omega 3 supplements lower your risk of chronic diseases such as heart disease and cancer<\/p>\n

\u2013 Fish oil\/omega 3 promote overall brain health and brain cell membrane production<\/p>\n

Cons:<\/em><\/p>\n

\u2013 Can cause fishy breath<\/p>\n

\u2013 Can have bad fishy aftertaste<\/p>\n

How I Use It:<\/em><\/p>\n

\u2013 With a gulp of water<\/p>\n

When I Use It:<\/em><\/p>\n

\u2013 3x 1000mg caps with my lunch and 3 1000mg caps with my dinner<\/p>\n

Bonus: Coffee (Caffeine)<\/em><\/strong><\/p>\n

\"\"My Experience:<\/em><\/p>\n

I can\u2019t say enough about the benefits of coffee. Let\u2019s be clear, I\u2019m talking about that straight, black cup of joe and not your sugar laden, cream infused version. I drink coffee not out of need but for the mental alertness that it gives me.<\/p>\n

Pros:<\/em><\/p>\n

\u2013 Coffee is an appetite suppressant (great on a calorie restriction)<\/p>\n

\u2013 Coffee is a natural diuretic<\/p>\n

\u2013 Coffee lowers the risk of heart disease<\/p>\n

\u2013 Coffee boosts cognition, awareness, and alertness<\/p>\n

Cons:<\/em><\/p>\n

\u2013 Can stain your teeth<\/p>\n

\u2013 Can cause headaches<\/p>\n

\u2013 Can cause insomnia<\/p>\n

My Choice:<\/em><\/p>\n

\u2013 Home\u00a0Brew<\/p>\n

When I Use It:<\/em><\/p>\n

\u2013 1 mug first thing in the morning<\/p>\n

Keep It Simple<\/h3>\n

To the layman, it may seem like this is a lot of supplementation but it really isn\u2019t. These supplements not only support my diet but also support my overactive lifestyle and helps me perform at maximum efficiency. That all being said, it is very important to remember that supplementation is intended as the name suggests. Supplements supplement your diet which should be well-round and based of greens, whole foods, and plenty of water. Supplements shouldn\u2019t be viewed as a quick and easy fix solution and won\u2019t help you overcome poor food choices.<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

As with all matters related to health and fitness, the importance of supplements are a topic for debate. So, rather than try to convince you of what I believe to be correct, I\u2019m simply going to present a few facts, share my experiences with them, and then let you decide which, if any, you want<\/p>\n","protected":false},"author":387,"featured_media":29066,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[279],"tags":[457,458],"acf":[],"_links":{"self":[{"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/posts\/29064"}],"collection":[{"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/users\/387"}],"replies":[{"embeddable":true,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/comments?post=29064"}],"version-history":[{"count":4,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/posts\/29064\/revisions"}],"predecessor-version":[{"id":41220,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/posts\/29064\/revisions\/41220"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/media\/29066"}],"wp:attachment":[{"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/media?parent=29064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/categories?post=29064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/tags?post=29064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}