Tuesday, January 15, 2013

My Live Fit Supplements

I've gotten some questions about the supplements I take on the Live Fit program, and I've been following what the program recommends-  a daily multivitamin, daily Flaxseed or Fish Oil, branched chain amino acid (BCAA), and protein shake.  

Multivitamin- According to Dr. Oz, a multivitamin fulfills your daily nutritional needs for the day.  He recommends taking half in the morning and half at night to maximize absorption.  One of my gummy multivitamins is half a dose, so that works perfect for me to take one in the morning and one at night.  



Fish Oil- I posted the information on Fish Oil from Dr. Oz' website below:

1. Although the recent analysis of 20 studies done since 1989 (out of over 3,600 studies performed!) showed that the 10% reduction in cardiac death was not statistically significant, the chance that it might help, in my opinion, outweighs the risk of taking it (basically, no risk!).

2. The studies performed from 1989 to 1998 more routinely showed significant benefit compared to the later studies. The possible reason for the change: Statin drugs have become the standard of care in patients with cardiovascular disease since 1998. With such powerful drugs on board, it may be very difficult to see an added benefit of fish oil.

3. Omega-3 fats are essential fats. That means our body needs them to function, but we can't make them on our own. We must get them from our diets. Unfortunately, most of us don't eat enough fish, or the fish we're eating may not be great sources of these necessary fats (often due to the type of fish or the farming practices). Plant-based sources of omega-3's (like walnuts, flax seeds and chia seeds) are great sources of one type of EPA omega-3, but not the other, DHA. You need to eat good sources of fish (wild salmon, trout, sardines, anchovies, herring and mackerel), or algae (as in sushi), or take supplements in order to get the DHA.

4. Omega-3's have been found to be beneficial for rheumatoid arthritis, reduction in breast cancer risk, reduction in ulcerative colitis risk, prevention of weight loss during chemotherapy, prevention of age-related macular degeneration, decreased symptoms of depression, anxiety, bipolar disease, and schizophrenia, decrease in premature births, and age-related cognitive decline.

We have a ways to go before the scientists have proven, without a doubt, all the benefits of taking omega-3 supplements, but for now, it makes sense to take at least 600mg/day of DHA as insurance against low dietary intakes, given the minimal risk (other than the cost of the pills or the risk of reaction in patients with severe fish allergy).


BCAA-  Branched Chain Amino Acids may help promote workout recovery, encourage muscle growth, and support strength.  I got mine through the Bodybuilding.com website.  I add 3 tablespoons to my water bottle and drink it while I workout.  Mine is orange flavored so it just tastes like orange-flavored water.  I like the taste. 



Protein Powder- I try to drink a shake after each workout.  Right now, I'm making it with one packet of Lean Body for Her powder plus 8 ounces of water and a few ice cubes.  It tastes like a chocolate milk shake. 




Do you take any supplements?  Vitamins?

* * * * * 




11 comments:

  1. One of my new year resolutions is to take my multi vitamin every day. So far, not so good... Am thinking I might be more motivated if it tasted like a gummy bear! Great suggestion.

    ReplyDelete
  2. {sorry if this posts again!}

    After reading your blog, I too did the LiveFit program and LOVED it! I had great results with it, but after reading about Jenna's story, I finally took the plunge and started CrossFit. It. is. addicting.

    I take Advocare products - they are the absolute best. I take all of the things that you take and a few others that have really helped my results.

    Probiotic Restore (pretty sure the ONLY reason I haven't gotten sick this year)
    Post-Workout Recovery Shake (my absolute favorite)

    Countless elite athletes take them so, I know they're safe and the best I can afford.

    Check them out

    www.AdvoCareEvansville.com

    Would love to share my before and afters :)

    ReplyDelete
  3. I take a multi every day! I tried fish oil once but I kept getting violently ill :(

    ReplyDelete
  4. I take a multi vitamin & I've just started taking additional Vitamin C. I've been so sick the last month I'm trying to do whatever I can to stay well! I knew Omega 3 was important but I didn't realize it was beneficial in lowering breast cancer risks. It runs in my family & I have fibrocystic disease so I'm definitely going to add this to my routine. Thanks!

    ReplyDelete
  5. I take those same gummy multivitamins, but I should start splitting them up to take one at a time as you do! Thanks for the tip. I also bought fish oil and need to start actually taking it.

    ReplyDelete
  6. I just purchased the gummies in hopes that I would "like" them better and remember to take them. I too take fish oil, and added extra vitamin D, as my blood work showed I was deficient.

    ReplyDelete
  7. Take supplement in right dose... But supplement is supplement. It can't replace natural source of nutrition.

    ReplyDelete
  8. It is important to note that if you are trying to reach a specific goal, your supplements should be based around that goal. For example, if you are trying to increase your endurance you would want supplements for endurance athletes.

    ReplyDelete
  9. Hi, I found your blog today looking for protein pancakes! I'm new to all this healthy eating, I set myself a goal to be a healthier me this year and so far I've done okay, lost a little bit of weight. My problem is I can't find a protein powder that doesn't taste icky to be honest. The closest I've come to something I can maybe handle drinking once or twice a week is Celebrity Slim, didn't even consider that I should also be using other supplements but it makes sense. Can you recommend any protein powders that do not taste like protein powder.

    ReplyDelete
  10. I take a multivitamin/fish oil/ and Buffmother supplements in the AM, protein shake after workout-Dymatize vanilla--super yummy! I sometimes take C4 Extreme before workouts, but may switch that-I've used Advocare Spark before and liked that too; I have thought about BCAA; just getting into supplementation, so I'm still trying to figure it all out. I did LiveFit this summer--modified it a bit; but I love the program and that it got me back into weight lifting-best exercise for women results happen quickly when one is consistent :)

    ReplyDelete

Thank you for taking the time to leave a message- I read every one! I try to respond to comments and answer questions here in the comments section, so please check back if you leave a question. Thanks for visiting!

Related Posts Plugin for WordPress, Blogger...
Related Posts Plugin for WordPress, Blogger...