Supplement Series Part Two

As promised, I am continuing to share my favorite supplements this week. We will be looking at protein and creatine.

Not all supplements of the same kind are equal in quality.

There are so many brands of supplements to choose from. I encourage you to look for places that are open and honest about their supplements. If you have a question for them and they beat around the bush or give a vague answer, you might want to reconsider your purchase with that company. My top places to purchase supplements are Amazon and Walmart. Why these places? They have a high turnover rate so you are continuing to purchase fresh supplements as needed. You can also find quality products at decent prices. Make sure to look into the ingredients and the company to make sure it's the right fit for you.

Not all of my supplements are purchased from these places; I have some favorite brands I prefer over others and purchase them elsewhere. If you regularly take supplements or have a significant other taking them too, consider purchasing them in bulk at places such as Costco or Sam's Club. Amazon and Walmart offer different purchase quantities as well.

This post contains affiliate links, which means I may receive a small commission at no cost to you, if you make a purchase through a link.

Protein

The next supplement in this series that I recommend taking is protein. To sum up the importance of #protein, the body uses it for growth and development. You easily get protein in your diet through foods but sometimes that's not enough to reach your health or weight loss goals. Protein helps the body build lean muscle mass and in turn helps burn fat; it boosts your #metabolism. This may mean nothing to you, but it should. Whether you lift weights, do mostly cardio exercise or don't exercise at all, protein is key to your overall health, even as you age. When looking for a protein supplement start with a milk protein blend. Your body will digest this type of protein slower than other types like soy or rice protein. If you can't tolerate a milk blend, a rice blend is recommended. Past research on soy protein shows it negatively affects the balance of estrogen and testosterone. Try to avoid soy protein blends.

Reading food labels is the best way to know if you have the right protein. In the first three ingredients the product should contain any of the following: calcium caseinate isolate or concentrate, casein isolate or concentrate, or milk protein isolate or concentrate. Think you can memorize those? Me either. Write them down or put it in the notes section of your phone. Once you start purchasing one regularly you won't need the list. You also want to check the food label for sugar content. Many protein supplements sneak in sugar to make it taste better. Excess sugar in your diet leads to cravings, which is a whole new topic for another day. There are several options for protein that have less than 4g of sugar in them. While you are at it, check for less than 4g of carbohydrates and fats per serving. Muscle milk and Premier Protein are two excellent choices that are already mixed. Many people complain about the "chalky" texture of powder proteins and this is a great alternative. You can drink it cold or carry it in your purse or car for easy access to a high protein snack when you are running errands. These are great bulk purchases from Costco or Sam's Club, but you can also find them online here and here. If you prefer a powder, I recommend Muscle Pharm Combat Protein blends. The cookies and cream flavor blends in a shake with any flavor you like (peanut butter, strawberry-banana, mixed berries, etc.) and lasts a long time! Remember protein is not only found in a shake or a bar, it's just beneficial to add a supplemental protein to your routine so you know you are getting enough protein daily.

Creatine

Up next, I recommend adding a creatine supplement. This might be a scary term for some. Creatine has gotten a bad rep in the past where some think it's only for guys who want to bulk up or that it has some relation to steroids. So much research has been done to prove the safety and effectiveness of creatine. We get creatine through some of the foods we eat (red meat) and it also occurs naturally in our body. Creatine produces energy and is necessary for many functions of the body from bodily movement to thought process. Other benefits include: improving athletic performance, memory and intelligence, protects the nervous system in conditions like Parkinson's disease/Huntington's disease/ALS (Lou Gehrig's disease). The recommended amount is 3-5g every day. You can find an inexpensive, basic creatine monohydrate at Walmart here for less than $10 or from Amazon here. Why the drastic price difference? Your guess is as good as mine. The main thing to look for is 3-5g of creatine monohydrate per serving when searching the ingredients labels.

The recommended time to take a creatine supplement is after your workout. It super hydrates your muscles and after a workout is when your muscles will accept it best. It can increase your strength within five days of taking it and boost your metabolic rate. I have had clients say they noticed a difference after starting the supplement, that it reduced their chronic pain. I recommend getting the unflavored powder mix because you can add it to any of your favorite drinks or protein shakes. I mix it with a flavor enhancer.

Next

In supplement series part three I will go over #greens and #collagen supplements. As always, I recommend talking with your doctor before starting a supplement routine. To make sure you don't miss out on the upcoming posts make sure to subscribe.