Supplements can be overwhelming, just because there are so many. It’s tough to even know where to begin, and you don’t necessarily want to start taking a bunch of new things all at once. You want to slowly work supplements into your diet so that your body can adapt before you add something new. That said, supplements are a GREAT way to ensure you’re meeting your macro and micro nutrient goals on a daily basis. They can also help with workout performance and recovery.
One thing to always remember is, just like you can’t out-train a bad diet, you can’t out-supplement one either.
You need to make sure that your diet is allowing you to get most of what you need through the foods that you eat. I have been taking supplements for years, and it took me quite some time to build up to what I take today. I’ve gone through some pretty extensive trial and error to figure out what I actually like as well as what my body responds well to. If you’re interested in supplementing or augmenting your diet, but don’t know where to start, I have compiled a list of what I consider to be my personal ‘must-haves.’ This list is not comprehensive of everything that I currently take, but I do consider these to be my staples.
{ 1 } PROTEIN
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It’s not just for meatheads, folks. If you’re trying to build muscle (hint: this is what you should be doing), you need to take in enough protein to support muscle growth. The more muscle you have, the more calories you burn at rest (watching Netflix). You can get protein from a number of sources–eggs, chicken, beef, pork, beans, even nuts and some green veggies. But it can sometimes be difficult to consume all of the protein that you need from regular food alone. Protein powder is a great (and delicious) way to ensure you’re meeting your daily protein goals.
There are several different types of protein supplements, but my personal preference is whey protein. Whey protein is water-soluble, and it contains all of the amino acids that the body requires from food. This means that whey protein is quickly and easily digested and absorbed.
There are a TON of protein options on the market today. It’s important that you choose a product from a reputable supplier. Lucky for you, I’ve done the work (and the trial and error), and I’m happy to pass along my recommendations.
How to take it
The quickest and easiest way to take your protein supplement is to simply mix it in a blender bottle with either water or almond milk.
However, if you have a few extra minutes, you can get creative and make it a ‘treat.’
Evening treat #1′:
◇ 1 scoop protein powder
◇ 8 oz almond milk
◇ Small hand full of ice cubes
◇ Mix in blender until smooth
◇ Add fat free whipped cream on top
Bowmar Nutrition also makes a Protein Hot Chocolate product that is really just fantastic. This is another evening treat that I like to make. This protein dissolves well in hot water (Note: Bowmar Nutrition is the only protein I have tried that mixes well in hot water. You may be sorely disappointed if you try to mix other protein products this way–they tend to get very clumpy and just…ew.).
Evening treat #2:
◇ Mix 1 scoop Bowmar Nutrition Protein Hot Chocolate in 8 oz hot water
◇ Add fat free whipped cream or mini marshmallows on top
Other easy ways to use protein powder:
◇ Add a scoop to your oatmeal
◇ Add a scoop to your morning coffee, blend with a handheld milk frother
◇ Make protein waffles
My favorites
Bowmar Nutrition Protein Frosted Cookie
Syntrax Nectar Fuzzy Navel
Bowmar Nutrition Protein Birthday Cake
Bowmar Nutrition Protein Blueberry Cheesecake
Bowmar Nutrition Protein Hot Chocolate
{ 2 } COLLAGEN PEPTIDES
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This supplement is (relatively) new to the market, but the benefits are real. Collagen, as it exists in your body, is the major protein in our connective tissues. It supports the strength and elasticity of our skin, cartiledge, and bones. It’s pretty important.
Collagen peptides are hydrolyzed collagen. I’ll save you the snooze fest on an explanation here and just tell you that it is a form of collagen that is easily absorbed by the body.
They are odorless and tasteless, which makes it very easy to add them to your daily routine.
I started taking collagen peptides about 2 years ago, and I have seen a noticeable difference in my hair, skin, and nails. I can also tell a difference in my workout recovery time (aka soreness post workout). Collagen will help plump your skin and reduce wrinkles. (I mean. HELLOOO. Do you even need to read anything else?!) It also strengthens hair and nails, and it boosts your cartilage density which can make your joints more flexible. We all want to be wrinkle-free with locks like Rapunzel and joints like Gumby….right?
How to take it
Since it is tasteless, you have a ton of options for mixing it into a drink of your choice. I mix mine with my coffee (using my handheld blender) every morning.
You can also mix into a protein shake, or really any other drink you prefer. Again, your options are plentiful. Don’t be skeered.
My favorites
Sports Research Collagen Peptides
Bowmar Nutrition Collagen Peptides
{3} GREENS
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Did you know that the recommended number of servings of vegetables per day is five? FIVE. PER DAY. To put it into perspective, that’s about 5 cups of broccoli per day. Are you getting your recommended servings in every day?
Don’t even lie because I know you’re not.
For those that are–bravo. For the rest of us common folk, it’s tough to get all those veggies down the chute on daily basis. That’s why I love taking a greens supplement. I get it out of the way first thing in the morning, and I don’t have to stress over how many brussel sprouts I need to shovel in that day.
Now, don’t get me wrong–you still have to eat your veggies. You just don’t have to worry about consuming ALL of them in their whole form. Greens are a supplement, not a full replacement.
Greens supplements are basically veggies, fruits, and other healthy stuff that has be condensed down to a powdered form. I feel like we all know why it’s important to eat your veggies, but for the sake of education let’s review again. Consuming the recommended amount of fruits and vegetables on a daily basis can reduce cardiovascular disease, obesity, high blood pressure, type 2 diabetes, and osteoporosis. They can boost immunity, energy, fat loss, hormonal health, and nutrient absorption. The biggest improvement I notice when taking them is increased mental clarity and a serious energy boost.
I’m not going to sugar coat it for you–some of the greens products out there taste exactly like a heaping spoon full of grass clippings straight from the lawnmower bag. It doesn’t matter what you mix it with, they can taste very….earthy. I tried and gave up several times before I found my current favorite–Bowmar Nutrition Greens. I mix these with cold water and a fiber supplement first thing in the morning (before breakfast), and I actually enjoy the taste. Promise.
How to take it
I mix mine with plain old water
My favorites
{4} FIBER
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Fiber is another nutrient that we, on average, don’t get enough of. Studies have shown that we are only consuming about half of the 25g daily recommended intake. It’s not the most fun supplement to talk about, but it’s pretty important.
There are two kinds of fiber–soluble and insoluble. Soluble fiber attracts water from the food you eat and slows digestion, promoting heart health. Insoluble fiber adds bulk and, ahem, helps move things along more quickly through the digestive system which aids in removing toxins and promotes regularity.
As always, the best way to take in fiber is through the foods you eat. But, as I mentioned, that is tough to do. So, a supplement can help us reach our daily intake goals. Try to consume about half of your fiber from the foods you eat (beans, leafy greens, broccoli, carrots, sweet potatoes…) and the other half from your supplement.
How to take it
Tasteless fiber powders can be mixed with anything from water to coffee.
Bowmar Nutrition makes a flavored fiber powder that can be mixed with water and actually tastes good. The trick is to mix 1 scoop with cold water in a shaker bottle and drink within about 10 seconds of mixing. Otherwise, it with start to thicken to an almost applesauce-like consistency.
I mix my fiber and my greens together in the morning and take before breakfast.
My favorites
Benefiber Healthy-Shape Taste Free Fiber Supplement
Bowmar Nutrition Fiber (in mango)
{5} MULTIVITAMIN
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I will assume that most everyone knows what a multivitamin is and why they’re good for you. However, there are ongoing debates around the benefits of multivitamins. Some say they’re not worth it, others swear by them. I won’t go into all of that here. I will just tell you that I feel better when I take a multivitamin, so I do it.
Multivitamins, at their most basic level, are a once-daily product that contain most or all of the daily recommended amounts of vitamins and minerals. They come in multiple forms–tablets, capsules, gummies. They also have varying amounts of nutrients and one size doesn’t really fit all. Women should look at vitamins that are tailored for women as they contain more folic acid, calcium, and iron. Men should consider vitamins that are formulated for men as they contain more magnesium and Vitamin E. You know, ’cause men are from Mars and women are from Venus and stuff.
How to take it
The form of vitamin you choose will dictate how to take it (ie; chew your gummies and swallow your pills).
In any event, make sure you take your vitamins with something on your stomach. I take mine in the morning after breakfast so that I can get the energy-boosting effect early in the day.
My favorites
Met-Rx Active Woman Multivitamin
OLLY Women’s Gummy Multivitamin
{6} PRE-WORKOUT
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Pre-workout is another supplement that is often debated. And, it’s another one that I take simply because I like it, and I like how it enhances my workouts.
Pre-workout is a product that is generally intended to boost energy levels. Hence the name, it is designed to be taken before a workout. Different companies use different ingredients (and different combinations of ingredients), but some of the most common are creatine (for power), caffeine (for energy), and nitric oxide stimulants (for increased blood flow). In short, pre-workout is designed to deliver increased energy that, in turn, provides for better workouts.
I have been taking some form of pre-workout for nearly a decade. I work out first thing in the morning, before the sun, my children, and my stress levels rise. So, the extra energy boost is a must-have for me. I also experience heightened mental clarity and focus which helps me push through my workouts without dawdling (too much) on my phone at the gym.
How to take it
Mix the recommended serving size with cold water and drink it about 20 minutes before your workout. If you have never taken a pre-workout before, err on the side of caution and start with half the recommended serving size just to see how your body tolerates the product.
I won’t lie, there has been a time (or two) where I got a little too confident with a new product, took too much, and ended up in the corner of the gym staring at the wall with pupils the size of dimes and my smartwatch alerting me that my heart rate was (quite) elevated. Just go easy until you get used to it, and you will be fine.
My favorites
Pre Jym Pre Workout Powder (in strawberry kiwi)
Bowmar Nutrition Pre-Workout (in dragon fruit or spicy pineapple)
Beyond Raw LIT (in gummy worm)
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