September 27, 2011 • In
Nutrition • by
Vanessa Tib
I often get asked which supplements I take.
Supplements should be just that, a way to “supplement” any deficits in minerals and vitamins that you may not be obtaining from your diet. Your goal should be to eat a variety of healthy and nutritious foods to obtain the majority of your minerals and vitamins naturally, and use supplements sparingly to fill the gap in areas you may be lacking.
I want to point out that I am not a sponsored athlete and that is the main reason for not talking about specific brands. As much as I would like to, I have decided not to endorse any supplement brands on my site at this time. The only way to find out if a supplement works for you is to try it. Seek out a brand you like and do your research. We are all different and what may work for one person might not work for another. With that said here is a list of the supplements I typically include in my diet:
Multi Vitamin – Being difficient in any one of the essential vitamins your body requires will hinder the efficiency of chemical reactions in the body, such as the breakdown and digestion of proteins.
Calcium – Calcium is essential to maintaining total body health. Your body needs it every day not just to keep your bones and teeth strong over your lifetime, but to ensure proper functioning of muscles and nerves.
Vit D – Encourages the absorption and metabolism of calcium and phosphorous thus helping to form and maintain strong bones.
Omega3′s fish oil pills – Fish oils is one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood. They can reduce the risk of heart disease and stroke.
BCAA’s – Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissues.
L-Glutamine – Can minimize breakdown of muscle and improve protein metabolism, and help in muscle recovery.
Whey protein powder – Whey is an abundant source of branched-chain amino acids (BCAAs), which are used to fuel working muscles and stimulate protein synthesis.
Casein protein powder – Casein protein is a slow digestive protein usually taken before bedtime to prevent catabolism while you sleep.
A pre-workout energy drink – Can provide energy and nutrients designed to enhance endurance, strength and the pump achieved during a workout.
Good luck in your search for the right supplements for you:)
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Buy Vanessa a Protein Shake :)
Ab-solutely. I am enjoying and taking in everything Ms. V is throwing at us. I am also hanging in there and going strong with my own goal. Thanks a heap……”-)
You’re welcome :)
What kind of pre-workout energy drink? Creatine?
No Creatine .. Not getting into brands, but I typically take something with Arginine as the main ingredient in order to help achieve a greater pump when resistance training.
Just wondering if you have heard anything on Lipo Black 6 Hers, and if that’s okay for someone starting out on my path to a new me??
You are such an inspiration, way to go!
I have heard of studies that have shown only a difference in around 100 calories burned during exercise between taking and not taking fat burners. Some people use them for an extra boost of energy, or for their thermogenic properties. You may find they give you a nice kick or that they make you feel nauseous, you won’t know until you try. But, in the long run, the difference will be minuscule compared to a good exercise routine and healthy eating habits when it comes to building the new you :).
Nice Post! In response to “Buying you a Protein Shake,” how about I send you a weeks worth of Shakeology? I’d love to hear your feedback. Thank you!
I would be interested in trying, I don’t currently have a P.O. Box however. Maybe soon.
Olá,
About your suplementation… do you prefer whey protein ou protein isolate?? Because i don’t know what to choose for after my workout. Can you explain me??
Joana,
I typically take a fast absorbing isolate protein before and after my workouts. Also, I sometimes take Casein protein before bed because it is slow digestive and keeps you from fasting while asleep. Whey is somewhere in between which is good for meal replacements.
Can you please tell me which proteins you take? As far as recommended Brands on whey and casein?
Sorry, I don’t currently go into brands as I am not endorsed by any supplement companies. All I look at when choosing a protein is the sugar, fat, and carbohydrate compositions. Find something low in sugar and carbs and try it out. Price and flavour are deciding factors for me as well.
Vanessa,
I started working out january of this year and have seen a huge improvement in my body, I recently started taking GNC Pro Performance AMP Amplified Wheybolic Extreme 60 in october, I have seen and felt a difference and I am also taking lipo 6 black, i heard adding fish oil pills to all this would probably help me lean out more..what would you recommend? would adding other supplements help?
If you don’t think you are getting enough healthy fats in your diet you may want to add fish oils to your supplementation. I do recommend them for raising metabolism and other reasons listed above. You really have to try things out and see how your body reacts. Some people find no difference while other see result.
Vanessa,
I added tonalin censor body toner which has a “formulated blend of both CLA and Omega 3-6-9″, with GNC Pro Performance AMP Amplified Wheybolic Extreme 60 and Lipo 6 black and it has made a huge diffrence in my workouts as well as my body, I am 10 pounds away from my goal weight of 115 and can see my muscles comming out and leaning out! YOU ARE MY INSPIRATION!
thank you.
I was just wondering, around how much sugar is Too much? I have been learning in my nutrition class that anything that above 12g of sugar is high but I had a personal trainer tell me that my protein isolate I chose (9g of sugar) was too high?
Jennifer,
I do not have an exact measurement for you, but I will tell you this. If you look in my cupboards you will not find anything with sugar. I look at the labels on everything I buy and choose the least sugar options I can find. My proteins powers have 0g sugar and the only thing that I can think of in my fridge that has some sugar is my fage 0% fat greek yogurt, which is quite low. Any sugar I eat is typically from fruits like bananas, apples, raisins, etc.
Hi Vanessa, do you know of any supplements or vitamins or anything that might help as an appetite suppressant? For the most part I eat fairly healthy, the problem is I have an enormous appetite. Even when I was running 5 minute miles in high school I still ate a ton, which is why I’ve never been thin. I wish I could eat less, but it’s just hard!
I try not to suggest supplements when they are not needed. How is your portion control. I would suggest small portions though out the day to regulate blood sugar levels and your metabolism. Try not to eat large meals 3-4 times a day. Instead split those meals up into smaller portions and try to eat every 2-3 hours. Protein, complex carbs, healthy fats, and veggies. Watch you carb intake carefully, you need enough to fuel you days, but too much you will notice spill over and fat storage.
Hi Vanessa,
I’m a RN and work night shift. I’m having hard time trying to figure out my eating schedule being that I work nights. I feel like my eating habits are hindering me from reach my goals. It’s hard to maintain an eating schedule because work 3 nights and sleep throughout the day when I have to work. Since you are a RN and how would you recommend I eat at night when working?
Hey, this is a post I recently shared on my FB page, hope it helps…
A fellow Nurse asked how I balance my diet and my training on days when I have to work…. I’ve been working the day shift from 7a-7:15p in the ER for almost 6 months now, before that I worked the overnight shift 7p-7a on a Med/Surg floor for almost 4 years. As always I continue to bring my meals to work. I eat breakfast at home before I leave the house, which is usually 1/3 of cup of oatmeal and
my coffee, then bring a second breakfast to have at work a couple of hours later. I usually boil 4 eggs to bring along my fat free greek yogurt, that would be my second breakfast!. I also pack my lunch which can be anything from grilled chicken and veggies to grilled Salmon and veggies, some days I add brown rice or quinoa as well. I also pack two protein shakes, another plain 0% fat free Greek yogurt, and nuts like Almonds to have in between meals or when things are crazy and I can’t sit down to eat. As far as training goes on the days I have to work, I usually train lighter on those days than on my days off and sometimes I take the day off from gym all together depending on my energy level. Us Nurses have a very demanding job (as you already know), some days I just can’t make myself go to the gym after working over 12 hours in a crazy busy ER! but, on my next day off from work, I make sure to train the biggest body parts like Legs and Back (which are my fav btw), and making sure I really go all out and train with the most intensity!. I work 3 shifts a week sometimes 4, so there is plenty of time to catch up and get a great workout in and eat more consistently on those days off from work. As always I recomment you listen to your body and know when you need a rest. The most important thing I would say is to bring your foods and healthy snacks to work with you all the time. Diet is key and healthy eating is what’s going to help you reach your fitness goals!!! Good luck to all my fellow RNs and thank you for being good nurses and showing that we practice what we preach!!! Stay fit and healthy!!! ♥
hi Vanessa. you don’t use a N.O for pre-workout??
I have tried N.O pre workout, but that was some time ago. I typically drink water along my multi vitamins,and Green Tea Extract pills pre-workout now.
Hi Vanessa, After my workouts, I’ve been using a whey protein isolate mixed with water. Recently I’ve been reading about supplements and see Glutamine mentioned quite a bit to help aid muscle recovery. Do I need to take that in addition to the protein shake?
Thank You!
Hi Julie,
I try not to take too many supplements as I believe with a proper diet many are not needed. However, I do tend to take glutamine in with my protein shake directly after a hard workout.