You can't build a strong body without a strong foundation.
Here are some supplements that are backed by research and provide benefits almost universally. It can be confusing to find what supplements actually work in a world full of shady companies and fake online reviews. These supplements are tested, tried and true.
1) Branched Chain Amino Acids (BCAAs)
Find yourself getting really sore after a workout and experiencing lots of fatigue, but not quite seeing the results you want? Try taking BCAAs, which have been shown in studies to provide a significant reduction from muscle soreness. In the study, the participants took BCAAs before and after working out.
One of the most universally acclaimed workout supplements out there, creatine is one of the best ways to build more strength and muscle mass. Creatine increases the levels of insulin like growth factor 1, by as much as 20%! Don't go overboard though, as side effects can occur when you take a lot. One study showed that three grams a day is a safe amount.
Well, duh. The importance of consuming protein before and after workouts, and at pretty much every other time inbetween, is pretty universally known. Your body uses protein to repair muscle fibers after you have damaged them from working out, which is what gives you bigger muscles. Protein shakes and bars make for a great snack or even a meal!
Glutamine helps to up your immune system, which is put under pressure when you work out. Glutamine also helps to reduce inflammation in the body. Glutamine can also stimulate muscle growth by regulating glycogen within your body.
5) Other Great Supplements
These are some base supplements that are extremely effective for almost everyone. After these, you will probably need a more customized approach. There are many quality supplements out there from companies that really know what they are doing. Do your research and find some that work for you. One of my favorite resources for health and wellness knowledge and reviews is Ultimate Core Health. I would highly recommend you to check it out and see what you think!
Brooke here, with another installment of Supplement Central. So lately I've been feeling a little mentally foggy, slow, and just "off". Do you know what I mean? I'm just not as mentally agile as I used to be!
Thankfully, there are a whole host of powerful supplements and mental exercises you can do to help clear up this pesky little problem.
First of all, you need to make sure your diet is clean. No amount of supplements will help if you are consuming tons of sugar and wheat. Often times, a foggy mind can be attributed to spikes in your blood sugar - this happens when you go a long time without eating then eat a big meal. Processed wheat and sugar will also spike your blood sugar to dangerous levels if you are not careful.
If you have fixed your diet but are keen to clear up your mind even more, there are a number of natural options you can try.
One of my favorites is Ashwagandha. This is an ancient supplement that will increase your brainpower and lower your stress levels. Even better, the effects just get stronger over time!
Other great options are choline, piracetem and L-theanine. These are all powerful brain boosters that will get things moving in the right direction.
I hope you enjoyed this short blog post, we will be back with more soon!
Hey everyone, in this post I would like to talk about my personal favorite supplements and what they do for me. Now, I need to put out a disclaimer first: not everyone is the same and these supplements won't benefit everyone the same way they benefit me!
Ok, now that we have that out of the way, let's get into the meat of this juicy blog post. I take a myriad of supplements, many for health and many for muscle building and mental alertness. I like to start with some foundational supplements first.
These would be things such as fish oil, magnesium, D3 and Iron. Let me highlight one special supplement here: D3. Multiple recent studies have shown that low levels of D3 can lead to hormone imbalance and depression. D3 is another type of Vitamin D.
My personal favorite supplement for D3 is known as Upgraded D3. I don't take it everyday, just on days when I feel like I haven't gotten enough sun. Honestly, in my personal opinion there are a lot of people out there who are deficient in Vitamin D and simply don't know it. With most people working office jobs and driving too and from work, there simply isn't the time some days to get sun and achieve your optimal Vitamin D levels.
So I would definitely recommend a D3 supplement to most people, especially if you are indoors most days.
Another great supplement is Green Tea Extract. This potent pill gives you a huge boost of the antioxidants found in green tea, and is especially helpful if you are like me and don't enjoy the taste of tea. I would highly recommend this supplement for nearly everyone, as it has heart healthy properties and the American diet is high in saturated fats that can cause heart issues. This site gives a great overview of the potential of green tea extract for health and wellness.
My final supplement that I believe can enhance the life and well-being of everyone is Coconut Oil. Coconut Oil is high in medium chain triglycerides, which are fatty acids that help convert LDL cholesterol ("bad") in to good cholesterol, or HDL.
Coconut Oil also contains antimicrobial lipids and other substances that have antifungal, antiviral and antibacterial properties. Lauric acid, another component of coconut oil, is converted by the human body into monolaurin, which research has shown has antiviral properties.
So there are my top supplements that I think have the potential to really help anyone.
Hey everyone, Brooke here! So lately I've noticed everyone is on some kind of diet! The most popular are the fad diets of the day, like Atkins, South Beach or whatever new kind of malerky they come up with next.
I say down with the fad diets! It's time to make lifestyle changes that will benefit you for years to come! Don't get bogged down in exactly what kinds of foods to eat and what the "exact" type of exercises you should do, like HIIT or whatever. I want you to trust yourself and trust your own findings. Listen to your body and try to do things that make it happy. That is the key to a successful life style change. Don't just hop up and try the next fad diet out there. Stick to proven principles that will propel you farther into fitness.
Here are some basic tips:
Avoid Processed Foods. They are terrible and will kill you.
Avoid Added Sugars. Fruits and whatnot are ok.
Drink alcohol in moderation. Be smart about this
Here is my everyday kind of diet: Eggs for breakfast, yogurt granola for snack, carrots, almonds or granola for next snack and lunch. Then I eat high quality proteins for dinner and some good carbs like rice. I also like to sneak in some dark chocolate for dessert, it is so good for you.
That's about my basic diet. Just follow good foundation principles and you will amaze yourself and how good you feel!
Hey guys, while I'm starting the site up and gathering ideas for articles, I wanted to ask if you had any suggestions on topics you would like me to cover?
My niche is supplements but I love all things related to health and fitness, I would be glad to cover them for you.
We do have some articles coming down the pipeline real soon, so be on the lookout!
Hope you have a great day,
Hello everyone, and welcome to supplement central! My name is Brooke and I will be your guide here. I am a personal trainer and currently live in California. I have 2 daughters, Sarah and Josephina, who are my everything! I work out with the grace from the Lord above.
My aim with this site is to bring you all the supplement knowledge you could possibly want. I'll be hitting your face with quality knowledge and letting you know exactly what supplement you'll need to blast through to the next level. These are some potent tips I'll be giving you so I hope you use them wisely.
I do want to make one thing clear, I am not saying to forego your diet and only rely on supplements. Whole foods and a proper diet is the cornerstone of any great body. Trust me.
Supplements only come after a healthy diet, and give you the power to break through to the next level. So come with me and let's do it!