What About Supplements? Do I Need Them?
Lesson 12 Module 1
Supplements aren't essential. That's why they're called supplements, not essentials. If you have the foundations of your nutrition in place, then there are a few products with credible evidence to support their use. Here's a few for your consideration.
- Omega 3 Fish Oils - Improved weight loss and blood pressure control, and anti-inflammatory benefits.
- 300-1800mg/day (depending on habitual diet).
- Vitamin D - Improved immunity, bone health, strength and fat loss (potentially).
- Recommended dose = 2,500 IU's/day. Although, this is variable for each individual.
- Consult your doctor to test current levels if needed.
- Creatine - Improvement in strength, power, muscle, and cognitive function
- Loading phase = 5g x 4 per day for 5-7 days.
- Recommended dose = 5g/day.
- There is some marginal benefit to having this post-workout. But simply taking it is the most important thing.
- Caffeine - Improved alertness, reduced RPE, small metabolic and appetite suppressant effect.
- 2-6mg per kg
- Be conscious of your habitual caffeine intake from food and drink if considering additional supplementation.
- Beta Alanine - Delayed onset of fatigue in latter stages of exercise.
- Loading phase = 80mg/kg per day for 4-10 weeks
- Maintenance = 40mg/kg per day
- Take any time of the day. Spread out servings to avoiding excessive tingling sensations.
- Protein Powder - Have as and when needed as a convenient way of adding additional protein to your diet.