Here are 5 key essentials that will help you not miss out
Get the most out of your 2019 "Get Fit" regimen
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.
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.
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.
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