Supplements can be added to your nutrition program but they are just that: supplementary to a good diet. Don’t rely on them too much. Get your nutrition from whole foods first, supplements second. Supplements can help you reach your goals but stick with the ones that have been highly researched and have some data backing them up.

There are pros and cons to using supplements, and most are not regulated by the Food and Drug Administration, so choose wisely before purchasing them.

I have used each one of the following supplements personally as well as suggested many of these to clients. Research the brands and check with your doctor about both the supplement itself and how much you are interested in taking.

• BCAA supplements—used for recovery and keeping the body in an anabolic state

• Casein protein— protein shake derived from milk; great for preventing a catabolic state (muscle wasting)

• Creatine—used for ATP production (energy); it helps to replace the energy that is used when you weight lift or do sprinting activities, so you can train at higher intensities

• Egg protein—eggs are considered one of the most efficiently absorbed proteins available

• Essential fatty acids—multiple sources of fats that help regulate hormones and increase fat burn

• Flaxseed oil—source of healthy fat that can help to regulate hormones and increase fat burn

• Glucosamine and chondroitin—help with lubricating joints and are helpful for people who suffer from stiffness

• Glutamine—amino acid used specifically to help with muscle recovery; a natural precursor to human growth hormone

• Green tea—great for fat loss and adding antioxidants into your diet; can aid recovery after a workout

• Multivitamin—helps to balance out nutritional deficiencies

• Omega 3-6-9 oil—fish oils that help the body burn fat, regulate hormones, and may aid cognitive function

• Plant protein—protein shake for vegans and vegetarians

• Protein bars—quick snack used to replace granola bars with higher protein content

• Rice protein—protein shake that is good for lactose-intolerant individuals

• Soy protein—protein shake that is good for lactose-intolerant individuals

• Whey protein—protein shake derived from milk; can be used as a meal replacement and/or post-workout supplement; considered a fast digesting protein

• ZMA—great for muscle recovery, sleep agent, and keeping the body in an anabolic state

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