This is how many supplements you will need. NOT.
I often get asked what supplements I take and to be honest I don’t take a whole lot but there are 3 supplements that I am currently taking on a daily basis and that I swear by. I think that if you have a rich and varied diet that you should get all the nutrients you need but when you put your body through strenuous exercise regularly, you sometimes need a little assistance.
Whey Protein Isolate
I have written a little about whey protein in another post which you can read here.
I usually mix my WPI with a little skim milk, vanilla extract and cacao powder. It’s great to have any time of day as a snack but is particularly beneficial immediately after exercise as it quickly provides protein to the muscles.
BCAAs
I’ve only recently starting taking BCAAs and I am now converted. The brand I use currently is Xtend but I think I will change to something else when I’m done as it contains artificial sweeteners and is really REALLY sweet. You get used to it but, yeah, wow, it’s sweet!
Since using them I have found that I recover easier and have less muscles soreness, which is exactly what I need when I have been smashing 5-6 weight sessions a week and a few cardio sessions too!
Glutamine
I take glutamine for its immune and digestive system benefits but it is also another supplement that aids recovery post exercise.
I also take, as required, but not every day:
Fish Oil
For the anti-inflammatory and omega-3 benefits.
Bio Magnesium
To help with muscular cramps and ease premenstrual symptoms.
I would recommend talking to your GP before commencing any supplement usage to ensure that they are safe for you to use!
What supplements do you swear by?
Me Vs. The Bulge - A Weight Loss Blog! 
Oh man it is so easy to convince yourself that you neeeed to take every supplement under the sun! I take an iron + vitamin C supplement (for low iron levels that I can’t correct any other way) and a co-enzyme Q10 supplement (for migraine prevention but it has other benefits for cell rejuvenation, cardio endurance and some other stuff).
Haha I know right? Oh cool – do you notice any benefits from the Q10?
Hmm I definitely have more energy when I take both of the supplements, and I would say that my cardio endurance is better since starting the Q10, or I could have just gotten fitter 🙂 Oh it makes my nails stronger too!
Nice! Thanks for that!
I’ve taken Q10 daily since I was a kid – my mum reckons it’s why I still look really young for my age. (:
I need to look into this Q10 business! HAHA
what about CLA? I recall you said you had some good results!
I have found good results with it, I have been tking for about 6 weeks now. I think its helped me break a plateau – or maybe just the placebo effect.
would love your thoughts on CLA as a long term thing!
ps – you look fab 🙂
Hey Jane! Not currently taking it as I am not concentrating on weight loss right now but moreso strength building but when I do need to start cutting I will go back to the CLA! Glad to hear it is working for you! And thank you! 😀
>Fish oil capsules – I swear my skin is amazing and glowing as a result (combined with drinking more water). Also not having any problems with my knees. Previously I have got knee pain from doing lower body weights, not anymore!
>Women’s multivitamin – because I don’t get enough variety from my diet, I’m still learning how to incorporate more wholesome/clean food.
>Protein Powder – Currently it’s a cheap brand that I picked up from the vitamin aisle of the supermarket (soy). However, per serve it had more protein and less carbs/sugar than the “proper” proteins in the supplement section. It’s chocolate flavoured but not overpowering… makes it bearable when I mix it with water after a workout. When I run out of it I’m going to move onto a whey protein isolate with fat burners (Vital Strength Define). For a snack I like the Up & Go Energise drinks… makes you feel full whilst giving you extra protein and a small amount of carbs as a pick-me-up.
>Morning exercise – ok this doesn’t count as a supplement but it has made a difference to my energy and motivation levels when I exercise. I don’t feel as sluggish if I exercise early and I have plenty of time left in my day to do everything else.
…and that’s it!
the issue with soy based protein supps is that they influence estrogen handling in your body.
My supps:
WPI with water, and a scoop of Casein (it has been shown more effective combining casein with whey)
Beta-Alanine – after you’ve had it for a while you don’t get the tingling sensation (some say ‘tingling’, but at first, and with caffeine it is more like full body pins and needles)
Vitamin D
Fish Oil
I take glutamine during tournaments to recover quicker.
Nice one!
Yeah I don’t use soy based proteins. WPI all the way!
Nice supplement regime! Love glutamine – such an awesome, multi-talented, over-achieving amino acid.
I swear by my herbs (being the dirty hippie that I am), turmeric, astragalus, st mary’s thistle and withania in particular. Also Cod Liver Oil (extra vit A and D, yes please!), magnesium, zinc, b-complex…the list goes on.
Would love to extract all the goodness from my diet, but I think everyone needs different levels of support, and aussie soil is fairly depleted in some vital minerals so compensating is a must! With training too, you’re burning through your stores. Good quality supps are a must! They’re like my equivalent of a shoe addiction, hah.
I’m in a foul mood and need to be kind. So I’ll share my secret supps.
Wpi from bulk nutrients. Google them. They are a supplier and deal to the public! Alot of people swear by them and they should. I was once using optimum nutrition wpi gold whey which was very expensive 159$ for 4.5 kgs. I now buy bn wpi 10kgs for $240! Oh it’s natural flavored also. It’s an acquired taste lol.
I have wpi with powdered oats. Carbs and protein! Thats a meal replacement right there and Way cheaper than those mass gainers. Except post workout! For pwo, I have my wpi with 30g of dextrose for insulin spike. Let the fueling begin!
In tablet form are multis and fish oil!
And there you go. That’s my secret supps lol
Ooooh Davo! Thanks for letting us in on that one. 😉 I have heard about BN and been meaning to try it. 🙂
I take Juice Plus – it’s the goodness of the equivalent of over 2kg of fruit and vegies! I’ve noticed the difference in energy and health since taking these
I also take fish oil tablets (krill) and use chia oil
in my protein shakes for more omega 3’s.
I use a BNRG protein powder – low carb and fats. It’s one of the most easily digestible proteins available and one of the tastiest I’ve had!
Awesome! I need a better tasting protein powder! 😀
I’m currently 5 x fish oil caps & 1 vitamin d a day. I’m finding that I’m taking up to 72 hours to recover from workout so I’m thinking of getting a protien powder and glutamine to have post workouts. I also keep hearing a lot og good things about BCAA’s for recover and to avoid weight loss training – but I don’t know anyone who uses it – can you explain it in laymans terms for me? (what it is, when you take it etc?)
Hey Jes! The best thing for you to do is click on the link in my post. That explains it pretty simply. 🙂
Der! Will do (:
Hi Amanda
OT but where did you get your black/blue nike frees from? I can’t seem to find that colourway in any stores in Sydney!
Thanks
From Foot Locker at Westfield Eastgardens!
Try http://www.wiggle.co.uk for cheap Nike Frees…got mine for $89.90 with free postage 🙂 I have the same blue/grey/black ones as you Amanda. There’s a cute black and pink pair I want on there too. Get most of my workout gear from Wiggle also.