Welcome to March! Think of this month as the march toward realizing your goals, as spring break is right around the corner, and summer isn’t far behind. When it comes to a certain level of fitness and even meeting your nutrition goals, the topic of the use of supplements often comes up. This information doesn’t necessarily apply to the injectable kind, but simply the over-the-counter preparations. While I cannot recommend any specific supplements nor would I think of it as I am not your coach or your medical professional, but I would like to address a few things for your consideration.
Protein
When it comes to supplements, most of my clients think of some type of pill or shot, but nothing could be further from the truth. Think of supplements as a way to help your diet and/or fitness routine. I often think that most people tend to underestimate the amount of protein they take in. If you do your own research, you’ll find that most experts will recommend at least one gram of protein per pound of bodyweight. This is an average number, and you should ask your doctor what works for you and your needs. My point here is that it’s okay to supplement your diet with powdered protein (whey or casein). Personally, I use one gram of protein per pound of weight, using what my ideal weight should be. Generally, that means I eat a lot of lean protein, but sometimes it won’t be enough. Often, I have a protein shake or a scoop of protein in my morning water to ensure I get to my goal.
Pre-workout supplements
There is often confusion over the use of a pre-workout supplement. If you drink caffeine or use the pre-workout drinks, you are supplementing your normal diet. I like using caffeine before my workout as it helps give me a boost before I hit the gym. If you lean towards using any energy drink, pre-workout powders or just plain coffee, make sure you limit your total caffeine intake to no more than around 400mg per day. Where I see most problems is with people who consume a pre-workout supplement, drink a highly caffeinated beverage or do multiple energy drinks daily. Monitor your caffeine intake and don’t exceed any daily standards your health professional recommends for you.
Water
So often, I talk about the need to drink water. You wouldn’t necessarily think of water as a supplement, but drinking half your weight in ounces of water daily will actually help boost a few things for you: decreasing blood pressure, which brings down your heart rate, decreasing the risk of dehydration (especially during a heavy workout), and helping to improve metabolism. Also, if you add an extra liter of water for each workout you do, you should see improvements in your routine.
There are so many supplements on the market, that it goes well beyond the scope of any article that I could write. But when it comes to you choosing a supplement, analyze where you are deficient and use that as a guide to supplement your nutritional needs. Never introduce anything extra into your diet without consulting your health professional.
Remember, it often helps if you have a partner or coach to support you in your journey as they will help hold you accountable.
