Primary Supplements for General Health:
Fish oils are one of the most important supplements for general health, rapid body transformation, performance, brain function, joint stiffness and a multitude of other benefits. EPA and DHA contained in fish oils are the compounds that provide these benefits and they are practically absent in the average persons diet.
Fish oils increase the utilization of fat as energy and decrease the storage of fat, this is because of EPA and DHA’s ability to help make the insulin receptors more sensitive to circulating levels of insulin.
Recommended Minimum Dosage: 3 grams per day in the beginning. After about 2 weeks of steady intake, the dose can be increased 1 gram. This should be repeated weekly until no further benefits are noticed. Then hold steady.
CLA (Conjugated linoleic acid):
CLA is found in beef, turkey and dairy. It has been shown to reduce body fat stores. Americans have become increasingly deficient in CLA. A huge benefit from CLA is its positive effects on glucose tolerance, glucose homeostasis and insulin sensitivity. People deficient in CLA will retain fat because their body isn’t allowing that fat to enter muscle cells to be used as energy.
Recommended Dosage: 5 grams per day
Whey Protein (Goal Dependent):
Consuming enough quality protein throughout the day from whole foods can be difficult, so supplementing is a good quick way to get it in. However, whole food sources are always preferred.
Whey protein has one of the best amino acid profiles compared to the other protein options (casein, soy, egg, rice, ect.). Also, it is processed at a very high rate by the body and is low in lactose, for those that are sensitive.
*Chew shakes to help aid digestion
L-Carnitine(ALC) is one of the best supplements for fat loss and strength increases, but only when you are eating right and exercising frequently. Studies have shown that ALC helps the body more readily use fat as energy, enhance cerebro and cardiovascular blood flow and improves cognition.
Recommended Dosage: 3-7 grams
*Your body processes this supplement within about 4-5 hours (depending on digestion), so don’t be too concerned with increasing the dosage more frequently than others. As always, listen to your body. The worst case scenario for this supplement would be a nice case of diarrhea.
Start with these 4 supplements and see if you notice any changes in energy, stamina, weight loss, brain function, or any of the other benefits I mentioned.
If nothing changes, re-address your diet, your sleeping, your dosage and finally, if you really need the supplement at all.