Here are 5 key essentials that will help you not miss out
Get the most out of your 2019 "Get Fit" regimen
Jan 25, 2019, 8:24 am
Here are 5 key essentials that will help you not miss out
Kicking-off the new year with the new you? I'm sure you are well off to a great start with your new health program, breaking a sweat every day, eating the healthiest meals, or maybe even intermittent fasting. Then life is golden right? …. maybe not so much. Whether you haven't had time to stay consistent or you haven't quite started yet, life happens. But sticking to your new year's resolution is going to take commitment. So, this means coming up with a plan and sticking to it. And regardless of when you jump start into your goals, try to keep in mind no matter what you do in the gym or what you eat, the other key essentials that will put a bow on your health program would be the supplements you take to compliment your workouts and healthy lifestyle.
Here are 5 key supplements, you may want to contemplate adding to your routine:
1) Whey Protein
Whey protein is a milk protein that absorbs into the body quickly. When your body digests the protein, it will start to stimulate the repair of the tissue. For years studies have shown taking whey protein immediately or up to 30 minutes after is essential. This 30-minute window is known as an "anabolic window", which means it is a short period of time in which your muscles are like a sponge for protein. Although there are more and more recent studies coming out that suggests the 30-minute window is longer and may not be limited to after exercise. Let's face it, we all forget sometimes after a workout to drink protein. And when we do remember it is not always in that 30-minute time frame. While there are many forms of protein out there, whey protein contains a wide range of amino acids, which are absorbed quickly. And when you consume a protein like whey immediately after your work out, you're supplying the body with amino acids they need to repair and grow when it is most beneficial. Studies have shown that it can help with losing body fat, help increase strength and muscle gain. Whey protein also contains bioactive that may offer other health benefits.
2) Pre-Workout
Although there is a slew of pre-workout supplements on the market, you-have-to-do-your-research-here! For the record, I am a super fan of pre-workout, but hey it works for some people better than others. And I am a fan of it on certain days. Not everyone is going to be in the best mood to work out every day after a long day at work or whatever it may be. Sometimes we all just need that kick start to get in the mood and get going. So, on those days… yes pre-workout is a must. For those other days that I am dying to get into the gym and get my work out, I stay away from the pre-workout. One of the reasons, like most supplements, pre-workout formulas are not regulated by the FDA for safety. Also, only if the product is certified through a third-party regulatory body, like NSF or informed choice, will you know that the product contains what it said it contains. Those organizations follow a strict vetting process to verify the quality and purity of supplements. There are also ways to fuel to body with the right foods that give the body similar "pre-work out" boosts. A banana or a sliced piece of bread with some jam can give you 15 grams of carbs, and that slight boost you need.
3) BCAAs
Branched-chain amino acids (BCAAs) are the building blocks of muscle. Three of the nine essential amino acids are leucine, isoleucine and valine which are eventually condensed into powder form for consumption. However, some protein-rich food products like dairy products, fish, meats, and eggs contain many BCAAs. These amino acids are super important to maintaining the muscle you have or are building. They help prevent your body from breaking down muscle and using it as energy (catabolism). The awesome part is you can drink BCAA's any time of the day, before work out, or after work out.
4) Beta Alanine or Casein
Onto another amino acid, beta-alanine. Beta alanine promotes and maintains muscle endurance and output, supports muscle capacity, and fights muscle fatigue. According to the International Olympic Committee, they have earmarked beta alanine as a supplement that can directly improve sports performance.
Casein is protein that is slowly digested into the system. This is primarily due to its structure since its coagulation in the stomach slows the rate of gastric emptying. When you sleep for a long number of hours your body is fasting. During your sleep your body is breaking down muscle fibers. If you are taking casein, it will help rebuild those tissues, as you sleep and as you lose muscle fibers from training.
5) Vitamins
While there are many vitamins out there, here are my top 5 for a healthy lifestyle:
Vitamin A- Healthy eyes, growth and development, teeth, skin
Vitamin B-Energy, Immunity, iron absorption
Vitamin C- immune system, repair of all body tissues, formation of collagen
Vitamin D-Strong healthy bones and teeth, great source of calcium
Vitamin E- healthy skin and eyes, blood circulation
Fred VanVleet scored 26 points, Amen Thompson added 25 and the Houston Rockets avoided elimination with a 131-116 rout of the Golden State Warriors in Game 5 of a first-round playoff series Wednesday night.
he's COOKIN' 🔥 pic.twitter.com/e5dUnmrRxE
— Houston Rockets (@HoustonRockets) May 1, 2025
Game 6 is Friday in San Francisco.
Warriors coach Steve Kerr threw in the towel early in this one with the game out of hand. A layup by VanVleet midway through the third quarter made it 93-64, and Kerr called timeout and cleared his bench.
Houston coach Ime Udoka followed suit with about a minute to go in the third and his team up 105-76. He put all his starters back in with about eight minutes left after Golden State cut the lead to 109-92.
Dillon Brooks added 24 points on a night when all five Houston scored in double figures.
DB finishing strong 💪 pic.twitter.com/vTNqLAFGZd
— Houston Rockets (@HoustonRockets) May 1, 2025
A 9-5 run by the Warriors got them within 114-101 before a fracas broke out with about four minutes to go. Pat Spencer pushed Brooks and then was ejected after headbutting Alperen Sengun in the ensuing scuffle.
Houston went on a 7-2 run after that to put the game away.
The Rockets put together their best game this postseason to extend the series after losing both games in California, including Game 3, which Jimmy Butler sat out with an injury,
They raced to a 14-point lead after one quarter and by the time Stephen Curry made his first basket on a 3-pointer midway through the second, they led 55-32.
They had a 27-point lead at halftime behind 19 points from VanVleet.
Butler managed just eight points in 25 minutes on 2-of-10 shooting after combining for 52 points in the two full games he’d played in this series.
Curry was 4 of 12 for 13 points after scoring more than 30 points in two of the first four games to move the Warriors within a game of clinching the series.
The Warriors made 15 of 44 3-pointers and shot 41.7% overall. The Rockets made 13 of 30 3s and shot 55.1%.
By extending the series, the Rockets have a chance to become the 14th team in NBA history to overcome a 3-1 deficit in a best-of-seven series. Houston has done it twice, most recently in the 2015 Western Conference semifinals against the Clippers.
The Warriors were on the wrong end of such a comeback, losing the 2016 NBA Finals to LeBron James and Cleveland after having a 3-1 advantage.
Golden State has dominated the Rockets in the playoffs, eliminating them four times between 2015 and 2019.
VanVleet caught up with Vanessa Richardson after the win.
“The playoffs are about constantly improving.. getting better game to game.”
Let’s build on this & handle business back in The Bay 👏 pic.twitter.com/M8pOOUqPxv
— Houston Rockets (@HoustonRockets) May 1, 2025