Supplements should complement a healthy diet rather than replace it. For training and recovery, certain supplements can aid in faster recovery, reduce soreness, and enhance performance, all while supporting your overall health.
Essential Amino Acids
What we recommend:
An essential amino acid (EAA) supplement taken during your workout or post workout. EAAs come in liquid, powder, or pill form.
Aim for 5-15g per hour; 5g per hour during the competition, 10-15g per hour of training.
Why we recommend it:
Supplementing EAAs can help exercise performance, improve muscle and immune system recovery, decrease body fat.
Who we recommend it to:
People who are looking to improve their overall recovery and training performance, particularly athletes who may have multiple daily training sessions.
Older people who may not be eating much protein nor assimilating it well. (as we age our protein requirement goes up)
People with a focus on fat-loss who need to ensure adequate protein turnover while maintaining a caloric deficit.
What we DON’T recommend:
Formulae with added chemicals (e.g. artificial colours, etc.) and excessive sweeteners.
Creatine monohydrate
What we recommend:
3–5 g of creatine monohydrate per day. Preferably a product that is micronized or Creapure.
Why we recommend it:
Because creatine plays a major role in the ATP-CP energy system (our quick burst energy system); more creatine means more potential ATP, which translates into improved performance on short-duration, high-intensity tasks, such as weight training or intermittent power sports.
Creatine supplements can increase skeletal muscle free creatine (which makes up about 1/3) and phosphocreatine (which makes up about 2/3) concentrations, the naturally occurring energy pools that replenish ATP.
The uptake of creatine into the muscle draws water into the cell. Over the long term, this cell volumization may increase protein synthesis, glycogen storage, and strength.
There is evidence that creatine may also improve brain health.
Who we recommend it to:
people looking to gain muscle
athletes (see below for caution about weight-classed athletes)
people at risk of muscle wasting (e.g. older clients, people with muscle-wasting health problems)
vegetarians/vegans, who often consume much less creatine in their diets (as creatine is found in red meat)
What we DON’T recommend:
Creatine supplementation for weight-classed athletes or physique competitors around competition time, as creatine supplementation can cause athletes to retain water. Also, be careful with competitive athletes in general — creatine is one of the most commonly tainted supplements and we don’t want any athlete getting busted! Utilize NSF- and HFL-approved creatine products only in these circumstances.
Creatine is also contra-indicated for any person with fluid/electrolyte imbalance issues (e.g. people on thiazide diuretics).
Because of the water retention problem, we also suggest that new to fitness females who have a focus on fat-loss don’t use this supplement until well into their training journey.
Magnesium Bisglycinate
What we recommend:
The Recommended Dietary Allowance (RDA) for magnesium is dependent on age and gender, but a healthy range is between 310 and 420 mg/day for most people
For people between ages 19 and 30 years is: 310 mg for females & 400 mg for males
For people ages 31 years and older is: 320 mg for females & 420 mg for males
Natural Sources of Magnesium:
The best sources of magnesium are unprocessed foods such as:
dark green, leafy vegetables, such as Swiss chard and spinach
nuts and seeds, such as pumpkin, chia, and sesame seeds
seaweed
beans and lentils
whole, unrefined grains
fruits, such as bananas, dried figs, and blackberries
fish, especially halibut
Why we recommend it:
Through diet and supplements, magnesium may help lower blood pressure and reduce stroke, cardiovascular disease, and type 2 diabetes risks, improve bone health, and prevent migraines. It helps with the relaxation of smooth muscles and an overall feeling of relaxation and calm in the body. We suggest Magnesium Bisglycinate over other forms of magnesium because it’s usually well-tolerated and easily absorbed by your body.
Who we recommend it to:
People who are looking to improve their overall recovery and training performance, particularly athletes who may have multiple daily training sessions.
Anyone who suffers from anxiety or not being able to fully relax
People suffering from chronic fatigue, fibromyalgia, diabetes, heart issues, PMS pain
L-Glutamine
What we recommend:
It is best to start with a conservative dose of around 5 grams per day.
Studies on l-glutamine supplements have used a wide variety of doses, ranging from around 5 grams per day up to high doses of approximately 45 grams per day for six weeks. It is estimated the average diet ranges from 3-6g of glutamine per day.
Why we recommend it:
Glutamine is an amino acid. Amino acids are molecules that play many roles in the body. Their main purpose is to serve as building blocks for proteins. Proteins are crucial to the organs. They also serve other functions, such as transporting substances in the blood and fighting off harmful viruses and bacteria. Glutamine is an important molecule for the immune system and intestinal health, along with repairing muscle tissue. It is a critical fuel source for immune cells, including white blood cells and certain intestinal cells.
Who we recommend it to:
people looking to repair or gain muscle
people looking to increase immune system
people looking to increase intestinal health
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