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

ESPN Houston 97.5 FM
This is getting out of hand. Photo by Ronald Martinez/Allsport/Getty Images.

Dr. Rick warns his patients, young homeowners who are turning into their parents, you can expect to pay more for snacks and drinks at a movie theater. It's the same deal at a professional sports venue. Three years ago, I put a down payment on a cheeseburger at Toyota Center ... I still have three more payments to go before I get it.

But this is ridiculous. The PGA Championship, the lesser (least) of golf's majors, is charging $18 for a beer, a 25-ounce Michelob Ultra, at Southern Hills Country Club in Tulsa. It's $19 for a Stella Artois. You can buy a six-pack for less at the supermarket. Aren't there laws against price gouging, like during a hurricane? Isn't Tulsa where the Golden Hurricanes play? Get FEMA in here. Did tournament directors get together and ponder, how can we piss off our fans? Sure, it's Tulsa and there's not much else to do, but that's no excuse.

Charging $18 for a beer makes the concession stands at Minute Maid Park look like a Sunday morning farmer's market. A 25-ounce domestic beer during an Astros game is $13.49. A 25-ounce premium beer is $14.45. Yeah, that's high for a beer, but at Minute Maid Park there are lots of hands in the till. Aramark wants to make a profit, the taxman has big mitts, and the Astros want their cut, too. Look, you want to sign Kyle Tucker and Yordan Alvarez to an extension or not? Then drink up and don't complain. Some quiet grumbling and head-shaking is permitted, however.

You know the PGA Championship is charging too much for a beer when even the rich pampered players take notice. "18 (!!!!!) for a beer ... uhhh what," former PGA Championship winner Justin Thomas tweeted. "Good thing I don't drink a lot."

Like he will be in line for a beer at a public concession booth, anyway.

Of course there will be fans sneaking in beer in baggies strapped to their ankles, like stuffing your pockets with store-bought Snickers before going to the movies. It doesn't have to be this way. The Masters, the most prestigious golf event, charges only $5 for both domestic and imported beer. I know it's a gimmick, part of The Masters mystique along with pimento sandwiches for $1.50, but still it's a welcome gesture. You never lose when you treat the public fairly. When Mercedes-Benz Stadium opened in Atlanta, Falcons owner Arthur Blank insisted that food vendors charge the same inside the stadium as they do at their regular restaurants. Same thing when Denver International Airport opened, fast food restaurants couldn't jack up their prices to their captive customers. Here? There needs to be a loan window outside the Cinnabon booth at Bush-Intercontinental.

Except for the Masters in Augusta, golf's majors aren't tied to a city. A major comes to a city maybe every few years or in most cases never. There's no need to ride into a city like the James Gang, rob the local bank, and high tail it out of town. Golf should be the last professional sport to stick it to fans. While the game has made strides to open its arms to lower-income youths, golf remains an elitist, extremely expensive sport for regular folk. Equipment is expensive, private courses are exclusive and country clubs are exclusionary. Public courses are less expensive but still expensive and crowded. Plus there's never been a professional sport more dangerously dominated by one person than golf. I can imagine network executives on their knees praying that Tiger Woods makes the cut and plays on weekends. Otherwise, TV ratings go straight into the toilet, you know, like whatever team Mattress Mack is betting on. (I joke because I love, and frankly a little scared.)

SportsMap Emails
Are Awesome