Fitness/Gym Basics – “How To Take Supplements 101”
aka, “I have this 6 month old protein in my cupboard”…
Ok folks, when this article was thought of, it was a long time ago and the timing was never just right, for it. Hmmmm, just like it is never just the right time for starting a “diet” or getting into the gym etc. There never is a “right” time or place. Sometimes you just have to Git’r-DONE!
If we take this thought and apply it to supplements, it can become obvious over time that many get paralysed by reading too much about and getting into those circular type thought patterns that actually hinder a person’s progress. This is known also as “Paralysis by Analysis.” This author has thought back to when that was the case with him when first starting out in the Fitness and Bodybuilding world. “Should I stack my creatine with grape juice or maybe dextrose is better…lets look that up. . .hmmm, what about my glutamine. .empty stomach or. . .” WHOOOAAAA!
Lets rein in that brain now and and start with number one.
1) JUST TAKE THEM! Consistency is number one with all of the supplements and if you don’t take them, they won’t work. All the “correct timing” and “exact dosing” etc. in the world amounts to the literal “hill of beans” if Nutraceuticals are not taken consistently and for an extended period of time. While many have drug like effects, they are not drugs. This supplement specialist recommends you get yourself on “auto-ship” with your supplier. If the new jug of whatever it is you are taking shows up and you still have leftover in your previous container, this might indicate you are not taking it consistently.
2) Don’t “cheap out” – with supplements, you get what you pay for. Let your stomach be the judge in most cases. If you are full of gas, bloated and or in discomfort, it is probably full of binders and fillers and/or garbage that manufacturers add in that allow them to make a bigger $$ margin! Case in point: Protein powders that list 35g of protein but actually contain cheap creatines and other nitrogen containing ingredients that allow the company to say it contains those 35g based on total nitrogen count!
3) Toss the garbage: Go now and look at the expiry date on all the bottles in your cupboard; So many times a persons supplement supply is years old and basically inert. Refer back to number one as this is all related. If one had a dime for every time they heard “I have this protein in my cupboard from last year, what do you think of the brand. . .” (answer, “throw it out.” )
4) The basics will do at the start! Good quality protein, Greens supplement, Omega-3 oil, Anti-oxidant blend. The nutritional base should be just that; the foundation that gets maximised by the “supplements.”
5) One by one! If you are a person that is maxing out in the areas you are striving to improve through diet and exercise, adding in a good, well researched product can be the key to once again forging ahead and making those crucial extra gains in lean mass or taking off that last bit of stubborn fat.
Add in only new product at a time. Maintain your routine and regime with the added supplement for at least a month. If you see improvement, keep it in. If nothing changes and you know you were consistent with all the other aspects of your routine (training volume, sleep, diet, etc.) Toss it and try the next one. One thing to note. .many supplements have “hidden” benefits that can only be seen when you get blood work done. Case in point: anti-oxidants. We can get into that in another article!
I hope this helps those that are just starting out and gives some food for thought to those that have been at it a while and perhaps are not experiencing the results they feel that they should be getting from their supplement shelf:)
Eric “Fusion” Morrison