Navigating Supplements: What You Should Know

 Navigating through the noise and hype of the supplement industry can be confusing. In a world filled with flashy ads promising miraculous results, it’s easy to feel overwhelmed and uncertain about which supplements are truly beneficial for your athletic pursuits. But fear not, because in this blog, we’re going to cut through the marketing jargon and provide you with honest, evidence-based insights into the world of supplements. Whether you’re a seasoned competitor or an everyday athlete, it’s essential to approach supplement choices with a critical eye and an understanding of what truly works.

Protein Powder

Protein is essential for muscle repair and growth. Whey protein, casein protein, or plant-based protein powders can help athletes meet their protein needs, especially for post-workout recovery. When choosing a protein for post work out, look for an isolate, these powders will digest faster and absorb faster for muscle repair and growth.  Casein is a slower digesting protein and is better suited for before bed or if you are going to go through a long period without food.  Protein powder is a good way to get in extra grams of protein but should not be the only source of your protein.  


Creatine is one of the most proven supplements in the industry, researched for over 200 years and numerous studies to support safety in long term use. It is also one of the most cost-effective supplements on the market. Creatine supplementation has been shown to improve strength, power, muscle mass and enhancing performance during high-intensity activities. Creatine supplementation has been shown to increase resting metabolic rate, which is the number of calories your body burns at rest. By boosting RMR, creatine may help you burn more calories throughout the day, potentially contributing to weight loss over time. When looking for a creatine supplement look for creatine monohydrate at a dose of 3-5g per day.  There is no need to cycle on/of or do a building phase.  Just take the 3-5g per day, it is that simple.

Fish Oil

 Omega-3 fatty acids found in fish oil have anti-inflammatory properties and can support joint health, cardiovascular function, and recovery from intense training sessions. Fish oil may also help lower cholesterol, blood pressure and triglycerides.  Look for a fish oil supplement that contains at least 500 milligrams (mg) of EPA and DHA per 1,000 mg of fish 


A high-quality multivitamin can help fill in any nutritional gaps in the diet and support overall health.  Finding a one a day multivitamin can help with gaps in nutrition and support things like bones, eyes, heart, hair, skin and nails.  There are many brands and types of multivitamins out there.  Look for one that supports your needs and lifestyle.

Pre-Workout Supplements

Pre-workout supplements often contain ingredients like caffeine, beta-alanine (this is what gives you the itchy face), and nitric oxide precursors to boost energy, focus, and performance during workouts. They can provide an extra edge during intense training sessions by delaying muscle fatigue and increasing oxygen absorption. If you are new to pre-workout start with very small doses and increase as your tolerance builds to it. There are a ton of pre-workout supplements on the market.  In addition to being high in caffeine some people may not be able to tolerate beta-alanine.  They do make beta alanine free and stimulant free pre-workouts.  Also, some ingredients in pre-workout are banned by the world anti-doping agency.  Especially if you are a competitor check their website for banned substances and make sure you are using a pre-workout that is 3rd party tested.

Empower your Performance

Adding supplements to your training routine can be beneficial for performance, recovery, and overall health.  It is important to remember that a supplement is to help aid not replace vitamins, minerals, and your macronutrients from whole foods.

It’s important for athletes to remember that supplements should complement a balanced diet and training program. You should always consult with a healthcare professional before adding new supplements to their regimen to ensure safety and effectiveness.  Also to make sure any current medications you are taking will not interact with new supplements. Remember if an advertisement sounds too good to be true it probably is.  Stick with the basics, they are the most beneficial.

If you would like more information on supplements and how they can help you click here and make an appointment with me! 

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