"What supplements do I need to take and when/how should I take them?"
This is a question I get asked almost daily! Truth is, there are only 3 that I take every single day, 365 days a year. I used to be a supplement junkie! But through my personal fitness journey, I have invested more time educating myself on health and wellness instead of listening to claims made by people that got their "facts" from Wikipedia or a clinical trial done by the company they work for. Out of everything that I have learned, this is the most important fact....
Our bodies are designed to work properly without any supplementation.
Obviously, if you are not eating enough whole foods, you can end up having a vitamin deficiency and needing to take a multivitamin. But all that extra fancy supplementation people think they need to take in order to get fit is simply not needed. The placebo effect is a real thing people!
With that being said, everyday I take 3 supplements and all three of them are substances that our bodies already produce naturally; probiotics, digestive enzymes, BCAAs, and protein. But adding more of each of these things have helped build my immune system, heal my gut, and aid in muscle recovery. All of which have an added bonus of me losing weight and toning up.
Some of you might have noticed that I said that I take 3 supplements, but listed 4 things. That would be because my first supplement combines BCAAs and protein.
#1 Vital Proteins Collagen Peptides
I take this at least once, usually twice, every single day to help with muscle recovery and
fat-loss.
I personally believe that anyone who works out consistently can benefit from a good BCAA and protein supplementation. Collagen is a type of protein that is easily absorbed and also has naturally occurring branch chain amino acids (BCAAs) and essential amino acids (EAAs). So by buying Vital Proteins Collagen, you are getting 3 supplements in one!
BCAAs & EAAs 101 (Click link to view my sources for the following claims)
- BCAAs & EAAs play an essential role in metabolism and muscle protein synthesis. In non-scientific terms, this means that they not only help increase your metabolism, but they help your muscles recover and increase the success of your workouts by helping your body use fat for fuel instead of muscle in times where you are in a caloric deficit.
- BCAAs are naturally produced in your body.
- EAAs are NOT naturally produced in your body, so you must get them from food.
- When orally ingesting BCAAs, you will not see an increase in your metabolism and muscle protein synthesis unless you are also taking an EAA at the same time. Vital Proteins collagen has them both!!!!!! Many BCAA supplements do not also include all of the EAAs.
Protein 101: Why you need protein no matter what your gender or fitness goals
- You cannot build muscle without feeding your muscles protein to recover.
- Helps suppress appetite because it keeps you fuller longer
- You need to eat more protein when in a caloric deficit to avoid muscle loss.
- Ladies- Eating tons of protein will not make you bulky. In fact, their is a direct correlation between the promotion of lean muscle mass and weight loss and increased protein intake in women. (Claim sourced here)
I do not recommend any other brand of collagen. There is a very lengthy explanation as to why that is, I am happy to explain to anyone who wants to message me privately!
#2 Silverfern Ultimate Probiotic
Click Here to shop my probiotic!
This product has changed my life.
I even did a personal video testimonial for them. Watch the video below as I talk about why I take this everyday and how it has changed my life.
I already wrote an entire post on the science behind why probiotics are so important. Click here to read!
#3 Enzymedia Digest Gold
Digestive enzymes help break down the food you eat so that your body can metabolize it correctly.
This is one of those supplements that you won't be able to feel working. You will notice how it has helped you after taking it for awhile.
For example, a year and a half ago I hardly ate bread or anything heavy in carbs. I started taking this enzyme with every meal because I knew that extra digestive enzymes would help my body break down my macro-nutrients (carbs, fats, protein) correctly, so that my body would use them correctly. After a few months, I started noticing that I could eat more carbs without gaining weight. In the past, I would feel like I had gained 2 pounds over night every time I ate a carb-heavy meal.
This product does not block carb absorption! If you take this pill and then go binge on sweets and donuts it will not magically make those calories not count. It simply provides extra enzymes to digestive system to help your body break food down and metabolize it correctly.
Today, I eat toast for breakfast several times a week, I enjoy pasta more often, and notice less digestive discomfort after eating trouble foods, like dairy.
My overall goal when it comes to supplementation is to heal my body from the inside out, not the other way around. Our health comes first, our appearance comes second. Approach supplementation with that in mind and you will be OK!
XOXO Karrah
