Supplements may complement a solid healthy eating plan by helping to boost performance, speed up recovery, and fill in nutritional gaps. They have the potential to help you build lean muscle, burn fat, and feel your best in and out of the gym. Overall, they can help you enhance your healthy lifestyle for world-class results.* Always go with a reputable supplement company that you trust and remember supplements are meant to enhance, not replace, a healthy eating and exercise regimen. This overview covers the fundamental supplements that can boost your results."
-Pro Body Designer J-Rockstar
The WorldstarBodies lifestyle is all about eating as healthy as possible, but it can be difficult to ingest optimal levels of all the important nutrients on a daily basis. This is especially true for hard-training athletes, who utilize more nutrients than sedentary individuals.
Declines in soil nutrient levels and toxins in the environment compound this issue. Food-Based multivitamins aren’t a substitution for unhealthy eating, but they can help cover any nutrient gaps in a well-formulated diet. Food-Based Multivitamins are great because they deliver necessary vitamins and minerals in their natural form. Therefore, they are easily recognized and assimilated by the body. I prefer them over synthetic vitamins, which have potential toxic effects for many people. My favorite brands of Food-Based Multivitamins are Garden of Life and Sunwarrior, found online and in some stores.
VEGAN PROTEIN POWDER
Protein is essential for lean muscle growth and repair, so it's a key component of any fitness diet. Dale’s Raw Vegan Protein is a great protein of choice. I love that it’s plant-based and has the perfect profile of essential amino acids for designing lean muscle and recovering from tough workouts. It is a delicious combination of non-GMO, organic sprouted plant-based proteins from rice, hemp, and pea; and it’s 100% hypoallergenic. It includes BCAA’s for greater muscle synthesis, L-Glutamine for gut health, and food enzymes for optimal digestion. It’s a great addition to my daily smoothies. Other great sources of protein include whey, casein, and egg, depending on your preferences and goals.
OMEGA-3 FATTY ACIDS
Fish oil is a rich source of omega-3 fatty acids, particularly EPA and DHA, which are incredibly beneficial essential fats. Hemp seeds and flax seeds are a rich source of ALA, which converts to DHA and EPA once in the body. Omega-3 fatty acids support cognitive function, vision, metabolism, muscle protein synthesis, and more. They help balance the inflammatory effects of Omega-6 fats in the diet.
CONJUGATED LINOLEIC ACID (CLA)
CLA is another fatty acid that's been shown to enhance fat metabolism. It’s also been proven to increase lean muscle composition, a win-win. In particular, it speeds up the enzymes that break down fat tissue, especially in the midsection. CLA occurs naturally in some foods, especially organic grass-fed meat and dairy, but it’s also available as supplement. I use organic grass-fed butter for it’s rich CLA content, and take a supplement when I’m traveling or on the go.
BRANCHED CHAIN AMINO ACIDS (BCAAS)
Amino acids are the building blocks of protein. The three branched chain amino acids—leucine, isoleucine, and valine— stimulate protein synthesis, even in a calorie deficit. They are incredibly important to muscle growth—especially leucine. BCAAs are easily digestible, deliver a rapid source of amino acids to your bloodstream, and can stimulate muscle protein synthesis for few calories. They are great before, during, or after a workout, and in between meals.
Shortly before your workout is the perfect time to take advantage of specific sports supplements like caffeine, creatine, beta-alanine, and BCAAs. Creatine and beta-alanine support muscular strength and endurance. Caffeine can increase your training energy and work capacity, while decreasing your perception of pain. I prefer to keep it simple with a small coffee sometimes before my workouts for that extra push. Once in while I take a small scoop of creatine monohydrate from Jarrow Formulas, especially when I’m doing more intervals and heavy lifting, because I find it helps boost my muscle definition. There are plenty of pre-workouts with and without caffeine on the market. If you go the pre-workout route, try to choose one without artificial sweeteners or harsh stimulants. Do your research and go with a reputable company.
Glutamine supports immune function, and it depleted during workouts and times of extreme physical stress. Glutamine can help you replenish muscular energy and glycogen stores, and it’s the number one fuel source for the beneficial bacteria in your gut, where 80% of your immune system resides. Whenever I need some extra support I rely on glutamine to keep my system healthy.
Magnesium is essential for over 300 metabolic processes in the body. It relaxes the blood vessels and alleviates cramps and tics after working out. I like to get magnesium topically through Epsom salt soaks or by applying Life-Flo pure magnesium oil, where it is directly available to the muscles without causing any digestive side effects.