Supplements

Depending on your level of fitness you may want to consider supplementing your diet. Some individuals are for supplements (Tony Horton for example), some are completely against. There are a lot of reviews, research, and opinions out there on various supplements. The following are my personal choices that I currently utilize. As new research becomes available, or my fitness levels change, I’ll update this list.

Pre-Workout

L-Glutamine

The jury is out on this. L-Glutamine is one of the most abundant amino acids floating around in your skeletal muscles (more than 60%). It may help with reducing muscle deterioration, however there are reports for and against. Most of the against say it doesn’t help at all. It’s fairly cheap, so I take it prior to my morning workout.

• Optimum Glutamine Powder, 1000 Grams

iSatori MX-LS7

I started taking this when my weight loss hit a plateau. It helped me to kick-start it again. However, this has A LOT of caffeine in it. Do not take extra caffeine with this. Also, do not take it in the afternoon. Depending on how you react to caffeine, you could wind up staying awake all night.

• iSatori MX-LS7, 120 Capsules

During Workout

Beachbody’s Results and Recovery Formula

At one point, I only drank this after my workout. With Insanity I drink it during my workout, and with P90x I’ll mix half into my workout drink and finish the rest after. It’s designed with a specific ratio of protein to carbs that your muscles need to help recover faster.

• P90X Result and Recovery Formula

After Workout

Creatine

There has been a lot of research around Creatine and has been proven to help add muscle and strength in over 80% of people who utilize it correctly.

• Beachbody’s Pure Creatine
• Integrated Supplements 100% Creapure Creatine Monohydrate, 1000 Grams

Breakfast

P90X® Peak Health Formula

I take a very high quality multi-vitamin every day. It’s 6 pills total so I split it up with 3 in the morning and 3 during lunch.

Straight from Beachbody, “P90X Peak Health Formula is the highest-quality, most complete multivitamin we've ever offered. Taken daily, each P90X Peak Health Formula packet will ensure your body gets the vital nutrients you need to perform at your best and get the most out of your fitness program.

P90X Peak Health Formula's potent combination of ingredients sourced from natural vitamins, minerals, and antioxidants will boost your strength and energy to levels you never thought possible. You get all these ingredients in one packet—at a substantial savings over what you'd pay for the same ingredients if purchased separately.”

• P90X® Peak Health Formula

NSI’s 42 Fruits and Vegetables

I do not get enough fruit and vegetables with my diet. So I take this as a supplement. If you take Shakeology, you can skip this. A lot of reviewers report increased energy and that it's good for those on the go.

I usually buy these from http://www.vitacost.com.

Calcium

If you do not get enough Milk, take Calcium supplements. You have bone growth up through your mid 30’s. Also, if you have any chance of a bone disease or a family history of arthritis I would recommend taking Calcium. I’ve also heard those with pale skin can have a chance for bone related issues in the future but I have not researched this. A good way to check if you need Calcium is if your finger/toe nails are brittle.
I take Caltrate (Chewable) which you can find in local stores, it’s also supplemented with Vitamin D.

• Caltrate 600 Plus D Calcium Supplement Chewable Tablets with Vitamin D and Minerals, Assorted Fruit Flavors, 90-Count Bottles (Pack of 2)

Vitamin C

Pick up a bottle from your local store. You should be taking this even if you are not working out. Now, I do get asked, “Is too much Vitamin C harmful?” It’s unlikely. The upper limit is somewhere around 2,000 mg a day. If you take megadoses of Vitamin C you could have symptoms of diarrhea, nausea, headache, cramps, vomiting, etc. Generally, any extra will be flushed out in your urine. Vitamin C can help reduce or prevent colds, but this is assuming you have been taking it for awhile. There are a lot of proven benefits. It's an antioxidant, keeps your gums healthy, and helps your immune system (which is important as working out will require a lot from your immune system in order to help rebuild). The recommended RDA does is close to 100mg a day, but other experts recommend taking 500 mg a day.

Lunch

• NSI’s 42 Fruits and Vegetables (the second pill)
• P90X® Peak Health Formula (3 pills)
• iSatori MX-LS7 (2 to 3 before lunch)

Before Bed

Omega-3

I prefer fish oil over flax seed for omega-3. Studies have shown that DHA and EPA may help reduce the risk of heart diseases. With the diets in the U.S. we get plenty of Omega-6 but not enough Omega-3 to balance the ratio which should be somewhere around 1:1. However, we get close to 16:1 ratios. Having that high of a ratio promotes cardiovascular disease, cancer, and inflammatory and autoimmune diseases. Omega-3 has been shown to reduce inflammation, which helps with my knees. I’ve said this in other postings, but I can notice when I forget to take it.

Beachbody has Core Omega-3 gel capsules which I recommend. However, I take Coromega Omega 3 before bed due to my difficulty in swallowing pills; Coromega Omega-3 Supplement, Orange Flavor, Squeeze Packets, 90-Count Box.

ZMA

ZMA is something I just recently discovered. It’s a combination of Zinc Monomethionine Aspartate, Magnesium Aspartate, and Vitamin B6. Well trained athletes tend to have lower levels of Zinc. It also may increase Testosterone levels. Read more about Optimum ZMA, 180 Capsules.