Supplements?

I am often asked what supplements do I take, or what do I recommend?

Supplements are a difficult subject to talk about. If you read any kind of "Muscle and Fiction" mag or spend anytime looking online you will find 1000s of supplements that promise the world and even have "studies" and "research" with graphs and pictures.

One thing is for certain: If there was a pill to make you lose fat, then every woman in America would be taking it or would have taken it. If there was a pill to build muscle (that was safe and legal), then every man in America would be taking it or would have tried it.

My first recommendation would be to check with your doctor before taking any supplements. Most doctors will recommend a daily multi-vitamin and maybe a few other items, but not much else. Medicine in the U.S. is proactive, it does not focus on prevention or nutrition. You might have a doctor that will say something like, "you should cut down on the fried foods" or something to that effect, but to really discus your diet and how it effects your health with your physician is rare. In other countries it's not like that. Medicine is more proactive, you can't deny that diet, nutrition and genetics is important, and it makes sense to look at it. It's like taking your car to a mechanic and not discussing the fact that you never change the oil or that you have used bad gas.

The Basics:

• Multi-Vitamin-look for a "Men's" version if your male and "Woman's" if your not. I take One A Day Men's.


• Joint Supplement-containing Glucosamine and Chondroitin. I have used several brands, always looking at the labels to make sure they contain high enough doses of the desired ingredients. I am currently taking a product called "Move Free Advanced Triple Strength". I have noticed a decrease in shoulder and knee pain since supplementing with this type of product.


• Omega-3 Fish Oil- Look for enteric coated to prevent "fish burps". I take a capsule from Sam's that is enteric coated and double strength so only one per day is needed, just makes it easier. If you have certain risk factors for heart disease there is a prescription version of this supplement, ask your doctor. Lots of research out there about supplementing with fish oil, it's the vitamin of the new age.

Beyond Basic:

• Antioxidants- I take ECGC a green tea extract, Grape Seed Extract and an occasional extra Vitamin C. I won't go into it here, but spend a few minutes researching some of these antioxidants and others and make your own choice. To me extra antioxidants make good sense.


• BCAA-Branch Chain Amino Acids-During heavy training routines I take a BCAA supplement in a drink mix. There is a ton of research out there about how these aminos can help you rebuild after training. My real world results are mixed, but I have used them for years and can tell (real or not) when I don't have them.
• Protein- A quality Whey Protein may be useful if you are on a calorie restrictive diet, or if you are trying to eat 5-6 meals a day, a low calorie smoothie with some whey is a easy fix. I am hit or miss when it comes to supplementing with protein, currently I'm taking a scoop (25grams) of whey with a diet juice drink in place of a regular snack. Don't take more than 30 grams in a single serving.
• Extra Vitamin D3-The FDA has suggested doubling the RDA of Vit D. If you work nights or use sunscreen or don't get enough dark green leafy vegetables you may need an extra 400 IUs to 800 IUs of Vitamin D3. Research is showing it may effect your body in multiple ways including preventing cancer and benefiting heart health. It is a different class of supplement, unlike most other vitamins, it is a hormone. Make sure it is the "D3" version.