should i be taking supplements?
I’ve had at least 10 conversations about supplements over the past week, so I figured now would be a good time to put a resource together about them!
First, let’s look at the definition of supplement.
(Noun) “something that completes or enhances something else when added to it.”
What we need to understand is that we cannot have poor nutrition for 95% of our day and then hope that taking a few capsules at the end of the night is the answer to all of our problems. Supplements are meant to enhance our nutrition, not replace it.
First, we must begin with the food we eat throughout the day. Ensuring that you are getting proper micro-nutrients from your food, not just macro-nutrients, is essential for proper nutrition. While macros are helpful in determining food volume and timing for performance, they do not give us the whole picture. First, we must eat real, whole foods to get the majority of what our body needs. Once we are fueling with real, whole foods, we can now turn the dial and add in a few helpful supplements.
Supplements can be very beneficial, especially if you are experiencing extra soreness, fatigue, or joint pain.
The question now is - which supplements should I be taking?
Collagen
Collagen is the most abundant protein in the human body.
It's like the glue that holds everything together — your skin, bones, muscles, tendons, ligaments, and even blood vessels rely on it.
Taking a good collagen supplement is a great way to support joint health, and we all know that we ask a lot of our joints with CrossFit Training.
The collagen supplement that I recommend, is 1st Phorm’s Collagen with Dermaval.
Not only is this a great way to help improve joint health, but my favorite, salted caramel, has a great taste and contains 15 grams of protein with only 60 calories.
Fish Oil / Krill OIl
Fish oil is one of the most popular and well-researched supplements, known mainly for its high content of omega-3 fatty acids — especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The main benefits to fish oil are its anti-inflammatory effects that help with joint stiffness and pain. There are also studies that show taking fish oil supports brain, heart, cardiovascular, and eye health!
Recently, I have been taking Krill Oil from Earth Fed Muscle, and I love it! While the Krill Oil does have less mg of EPA and DHA, the idea is that it is better absorbed, and there are no “fishy burps” - which is a plus for me.
Electrolytes
It is undeniable that staying hydrated is an important component to overall health, so now the question is how do I best do that?
Personally, I have been taking LMNT. I love the flavor and the fact that they are sugar free. I also like that they have a ready to drink Sparkling option as well. Not only do I believe they have a great product, but they also have a ton of education surrounding their product, such as this article, What Are Electrolytes and What Do They Do For You?
Protein
Going back to the beginning of this article, while protein supplements are convenient, the best way to get protein is still through real, whole foods - namely meat-based protein. While this is the best way, sometimes it is not always practical, and sometimes it is very difficult to hit our daily protein goals. This is where protein supplements come in. Below are links to the two companies that we carry at the gym and I recommend. I do think that EFM’s options are a “cleaner” version, but 1st Phorm does offer more flavors if you need to switch something up.
Creatine
Lastly, should you be taking creatine?
1st Phorm has a great Creatine 101 article here. If you are eating enough meat-based protein, you are probably consuming the amount of creatine you need - but once again if you feel like you need a supplement, 1st Phorm has a great, clean option. The biggest thing is that if you do supplement with creatine, you want to ensure that you are staying hydrated. Creatine pulls water into your muscle cells, so if you do not drink enough water, you can experience unwanted side effects such as muscle cramping, headaches, and fatigue or dizziness. This is not to dissuade you from taking it, but only to remind you the importance of proper nutrition prior to adding supplementation.
Conclusion
While this is not an all encompassing list of every supplement that exists or could be beneficial, this is a good starting point for those who are not sure what supplements to take. I would also like to emphasize that while we do carry all of these products at the gym, this IS NOT a sales article. I only carry products at the gym that I do, or would take. I ensure that these products are the highest quality that I can find and that I believe in the companies values as well. I take all 5 of these supplements on a daily basis and do believe that they are beneficial. I also believe that what supplements you take should be decided on a personal basis depending on your current goals, nutrition, and lifestyle.
If you have any questions as to which supplements are right for you, message me or grab me after class — I’m happy to help build a plan with you that fits your goals!