My Top 5 Vitamins
A daily multivitamin is the most essential supplement to keep in your arsenal. Here’s how to find the right one:
- Make sure it includes vitamins A, C, D, E and K, as well as potassium, zinc and iodine.
- It should contain 100% of your daily value of most vitamins and minerals. Avoid megavitamins that may contain dangerously high levels of vitamins and minerals.
- To maximize absorption, split your vitamin in two and take half in the morning and half in the evening.
- CALCIUM W/ MAGNESIUM
Mom was onto something when she told you to drink your milk: Calcium helps keep our bones and teeth strong. Our muscles, blood vessels and nervous systems also need calcium to function correctly.
- Take 600 mg of calcium with 400 mg of magnesium daily, as magnesium may help prevent calcium’s potentially constipating effects.
- Do not take calcium within 1-2 hours of your multivitamin, as it can interfere with absorption.
- VITAMIN D
Since many of us do not get a lot of sun exposure and smartly cover up with sunscreen when we do go outside, vitamin D deficiency is common. Vitamin D is important for calcium absorption and plays a critical role in protecting against osteoporosis and bone injury. It may also help prevent some cancers.
- OMEGA-3 FATTY ACIDS
Omega-3 fatty acids can be found in fish oils and some plant and nut oils. They help protect your heart, nourish your brain and lubricate your joints. But unless you are a frequent fish eater, you may not be getting enough.
- There are three different types of omega-3 fatty acids: DHA, ALA and EPA, and not all are created equal. It’s DHA that you want.
- Take 600 mg of DHA daily.
Improve your nutrient absorb and digestion
- Overal a probiotic balances your gut and with this is brings a list of positive side effects
My Top 5 Supplements (for building muscle)
- Increased lean muscle mass, particularly with strength training
- Improved muscular strength[
- Decreased muscle soreness and lower levels of exercise-induced inflammation[
- Improved blood flow during training
- Improved performance during high-intensity training[
- Increased total training volume
- Improved power production
- Increased muscle building
- Improved endurance during hard training
- ncreases effectiveness of creatine, and vice versa
- PROTEIN (I PREFER VEGA SPORT)
- Fast digesting and easily absorbed for quicker recovery post workout.
- Great for a quick protein source when having a busy day but still needing to get your calories in
- BCAA’s (branched chain amino acids)
- Increased levels of muscle protein synthesis
- Decreased levels of muscle damage during exercise
- Decreased muscle soreness from exercise
- Improved endurance during exercise
- An essential amino acid needed by your body in large amounts
- Promotes digestive and brain health, muscle growth, and athletic performance
- Has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.
Now all of this can be expensive and it is not necessary to reach your goals, but it can help. Especially individuals with a busy lifestyle that are not able to eat more often, which allows them to get their nutrients through food. Always consult with your doctor first, ChaseFIT is in no way telling you to start these without consulting with a doctor first.