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Supplement Recommendations

Supplementation has advanced exponentially in recent years. Within this article, I have listed a few supplements worthy of consideration. There is also a brief FAQ located at the bottom of this page.

Use the links below to quickly search each category.

Vitamins

Fish Oils

Fatty Acids

Greens

Creatine

Protein

Recovery

Joints

Pre Workout

Beta Alanine


Vitamins


Garden of Life's Living Multi is a broad-based whole food vitamin and mineral supplement containing a potent blend of antioxidant-rich ingredients derived from naturally grown and organic fruits, vegetables, tonic mushrooms, sea vegetables, and botanicals, plus trace minerals that supply nutrients important for general health and well-being.

I've recently switched to this vitamin and am quite pleased with it. With this product, you get much more than what you'll find from the synthetic vitamins that are commonplace today.

Lastly, with this particular product, I do not take the full recommended dosage which extends the life of each purchase while reducing the cost per day.



Living Multi, Optimal Formula



Another vitamin worthy of consideration is Vitamin D3. There is ample research supporting numerous benefits associated with Vitamin D3. It is not abundant in food and as more people avoid sun exposure, supplementation becomes even more important to ensure that your body receives an adequate supply.



Vitamin D
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Carlson Fish Oils


Fish body oil is the only major source of the polyunsaturated Omega-3's EPA and DHA. For those individuals who do not eat an oily fish diet, Carlson offers a special concentrate of fish body oils from deep, cold, ocean-water fish which are especially rich in the important Omega-3's EPA and DHA.

This product is regularly tested (using AOAC international protocols) for freshness, potency and purity by an independent, FDA-registered laboratory and has been determined to be fresh, fully potent and free of detectable levels of mercury, cadmium, lead, PCB's and 28 other contaminants.



Carlson Fish Oils

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Fatty Acids


Those opposed to fish oils may prefer a non-fish fatty acid product. Barlean's offers a quality option for men and women.

Omega Man provides a synergy of essential omega fatty acids and plant phytonutrients absent in multivitamins and deficient in today's diet, yet critical for cellular, sexual, and heart health, athletic performance, fat metabolism and lean muscle mass. The unique and proprietary formula combines the world's purest and freshest flax seed oil, rare styrian pumpkin seed oil, phospholipid concentrates, plant phytosterols and lignans. Omega Man is the ideal essential fatty acid and plant phytochemical formula to support optimal health, life and vitality at any age.



Omega Man



The Essential Woman is derived from seeds of botanical flowers such as evening primrose and flax, as well as special plant phytonutrients, all recognized for their beautifying and balancing qualities. The Essential Woman is the first product of its kind to combine a full compliment of therapeutically beneficial nutrients targeted for the special and changing needs of a woman.



Essential Woman

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Greens and Phytonutrient formula


Ultimate Nutrition Vegetable Greens is a scientifically formulated combination of over 62 phytonutrients from herbal extracts, prebiotics, probiotics, plant enzymes, essential fatty acids (EFA's), super green foods, and land, sea and cruciferous vegetables. Vegetable Greens is dairy-free and is suitable for vegetarians. Vegetable Greens contains no artificial flavors, colors, or sweeteners, and has no hidden ingredients.

This supplement is ideal for those who do not consume enough fresh fruits and vegetables. When comparing green and phytonutrient supplements, you will be hard pressed to find a better product for the price.



Vegetable Greens

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Creatine


Creatine monohydrate induces an increase in body mass while increasing muscular energy reserves. Creatine augments energy levels by increasing the availability of ATP, the organic compound that yields energy for muscular contraction.

Creaform by Primaforce contains high quality creatine monohydrate that is reliable, pure, and inexpensive.



Primaforce Creaform

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Protein


If you are not consuming enough protein through diet alone, Optimum 100% Natural Whey is one of the best protein supplements you will find. Each serving includes 24 grams of protein, more than 5 grams of BCAAs, and over 4 grams of Glutamine and precursors. This product is also free of artificial colors, sweeteners, and flavors.





100% Whey Gold Standard Protein

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Recovery


Performance enhancement depends on training to stimulate muscular and cardiovascular adaptation followed by a recovery period in which the body rebuilds itself more fit than before. Thus, performance enhancement only occurs in the presence of adequate rest and optimal nutritional support. Carbohydrate and protein replenishment, as soon as possible upon completion of the workout, helps you get the most out of every minute you've put into training.

Endurox R4 contains the patented 4 to 1 ratio of carbohydrate to protein to speed muscle glycogen replenishment and rebuild muscle protein after exercise, antioxidants to reduce post-exercise muscle damage and glutamine to help reduce muscle stress. In summary, Endurox R4 is an ideal product for post-workout nutritional support.



Endurox R4

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Joint Formulas


Universal Animal Flex is a joint and ligament formula designed to help support the health of athlete's joints from the continuous wear and tear brought about by strenuous training. Each pack consists of several different complexes designed to help support healthy joints, ligaments and tendons. Animal Flex is a complete joint support supplement that requires only a single dose per day.



Universal Animal Flex



If you need more than a glucosamine based joint formula, I recommend PrimaForce Cissus. I know several athletes who have had excellent success with this supplement. As for what it is, Cissus contains a high potency extract of Cissus Quadrangularis standardized for 40% total Ketosterones and 20% 3-Ketosterone. Cissus is well known for its ability to support optimal joint health (and also is a potent antioxidant).



Cissus

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Pre Workout Blends


Although I've never been a huge fan (personally) of pre-workout drinks, I realize that many find such products useful in certain situations. Two of the higher ranked products in this category include Jack3d by USP Labs and 1MR by BPI Sports.

Both include ingredients such as geranium, caffeine, beta-alanine, and creatine. 1MR is considered by most to be the more powerful stimulant of the two.

Additional information can be found within the links below.



USP Labs Jack3d





BPI Sports 1MR

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Beta Alanine


If you don't wish to purchase a prepackaged workout formula, one option is to purchase the primary ingredients in bulk form. Beta Alanine is included in most preworkout blends. A few of the associated benefits include greater muscular endurance and improved aerobic and anaerobic endurance.

Fortunately, Beta Alanine is also inexpensive. You can purchase 250 servings for less than $30. PrimaForce Beta Alanine is one of the best deals available.



Beta Alanine



Citrulline malate is commonly stacked with beta alanine. Citrulline malate has been shown to increase aerobic ATP production significantly. The result is a marked decrease in fatigue and a substantial increase in aerobic exercise performance.

Many supplement companies combine citrulline malate and beta alanine, but some individuals prefer to mix these two compounds on their own (creatine can also be added).

PrimaForce is one quality provider with inexpensive rates.



Citrulline Malate

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Frequently Asked Questions


Ross, do I need to take supplements?

No.

Mother Nature is still the greatest supplement of all. Your need for supplementation will drop drastically by eating properly. Strive to eat real foods found in nature. Steer clear of the man-made, processed foods that fill most supermarket shelves.

If you are a competitive athlete however, supplements may assist in certain areas such as recovery. For general health purposes, supplementation is not a requirement, but at times does make sense and can be quite useful.



Ross, do you take all of the supplements listed on this page?

No.

I did not list each of these supplements with the hope that you would go out and purchase them all. On the contrary, I have listed several supplements that may assist you as an athlete. I no longer compete, so have little need for performance enhancement supplements.

I do however regularly take a vitamin, fatty acids, and greens (particularly when traveling). I also take Vitamin D3 during the winter months



Ross, do I need to take these supplements?

No.

A supplement is just what the name suggests. It is intended to supplement your nutritional plan, not replace it. If you eat well, your need for supplementation will be minimal.

When considering supplementation, start by analyzing your diet. In addition, be sure to read through the supplement reviews available online at sites such as netrition.com.

In summary, certain supplements can be useful, but never view any supplement as a free pass to neglect proper nutritional habits.



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