Here are 5 key essentials that will help you not miss out

Get the most out of your 2019 "Get Fit" regimen

Courtesy photo

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

Most Popular

SportsMap Emails
Are Awesome

Listen Live

Houston drops first of three

Mariners heat up late to take series opener over Astros

Photo by Elsa/Getty Images

With the playoffs just a little over a week away, the Astros started their last week of regular-season games in Seattle against the Mariners. A couple of wins against them would secure Houston's spot as the AL West's second playoff participant, with Oakland all but having locked up the first spot sitting six games in front of Houston with seven left to play. Here is a quick rundown of the opener from T-Mobile Park:

Final Score: Mariners 6, Astros 1.

Record: 27-27, second in the AL West.

Winning pitcher: Marco Gonzalez (7-2, 3.06 ERA).

Losing pitcher: Lance McCullers Jr. (3-3, 4.24 ERA).

Bitter end to an impressive start for McCullers Jr.

Both starting pitchers would take a scoreless deep late into Monday night's game. While the Astros were trying to figure out Marco Gonzalez, Lance McCullers Jr. was repeating the success of his last start, a seven-inning two-hit start against the Rangers.

McCullers Jr. allowed a two-out walk in the bottom of the first inning, then proceeded to retire the next fourteen batters before a one-out double in the bottom of the sixth gave the Mariners their first hit of the night. He would go on to finish the sixth before things unraveled in the seventh.

A leadoff walk would result in a run after an error by Jose Altuve left runners on first and second, setting up an RBI-double to give the Mariners the first run of the night and a 1-0 lead. McCullers Jr. looked like he was going to cap off his night by stranding the runners on second and third after back-to-back strikeouts, but before he could get the last out of the inning allowed a three-run home run to blow the game open at 4-0. His final line: 6.2 IP, 3 H, 4 R, 0 ER, 2 BB, 7 K, 1 HR, 102 P.

Mariners take the opener

Despite getting several hits against him along the way, Houston could not get anything substantial going against Gonzalez, who would shutout the Astros over eight innings of work. After Enoli Paredes finished the seventh, Brandon Bielak would take over out of Houston's bullpen for the bottom of the eighth.

He struggled mightily, loading the bases with no outs, including a hit batter before allowing a two-RBI single to extend Seattle's lead to 6-0. The Astros would get on the board in the top of the ninth, getting a two-out double by Carlos Correa, who would score on an RBI-single by Josh Reddick. That would be too little, too late as the 6-1 score would go final as the Mariners took the opener, keeping the Astros' magic number at two.

Up Next: The middle game of this three-game set will be another 8:10 PM Central start on Tuesday. On the mound will be Framber Valdez (4-3, 3.82 ERA) for the Astros and Ljay Newsome (0-1, 6.35 ERA) for the Mariners.

SportsMap Emails
Are Awesome