| Have you ever wondered what the best nutritional | | | | follows: |
| supplements are for increased fitness program | | | | .3 g per kg of body weight per day for 5-7 days. |
| performance, and results? The fact is that 99% of | | | | .03 g per kg of body weight per day for after the 7 |
| dietary supplements are not worth spending a dime on. | | | | day loading phase. |
| Beware! | | | | I also recommend 0.1 g per kg of body weight per day |
| So how do you determine what really works? After | | | | immediately after your intense workouts to aid in |
| all, there are hundreds of different nutrition supplements | | | | recover. |
| being offered in the marketplace today, and many of | | | | 4. Caffeine |
| the claims sound pretty good. The answer is good | | | | Ingesting caffeine delivers a thermogenic effect in the |
| science. Only consider purchasing supplements that | | | | body. Therefore, it helps increase the metabolism of |
| have shown positive results through many scientific | | | | free fatty acids, and has a glucose sparring effect. |
| studies. | | | | It is recommended to take 5 mg of caffeine per kg of |
| I'm going to make it easy for you, and narrow it down | | | | body weight 45 minutes before your fitness program |
| to the 6 best nutritional supplements that have shown | | | | workout session. |
| through science to aid in fitness program results. | | | | 5. Beta Alanine |
| Please be advised that these 6 have all been shown | | | | Beta Alanine is a naturally occurring amino acid |
| to be effective based on numerous scientific nutritional | | | | hydrogen ion buffering agent that takes away the |
| studies. I personally would only consider these 6 when | | | | acidity in the muscle to delay fatigue. |
| designing nutritional support for an exercise program. | | | | It is recommended to take 6 g per day for the first 3 |
| 1. Whey Protein | | | | weeks followed by 3 g per day for the next 3 weeks. |
| Use this fast acting protein both before, and after your | | | | 6. Omega 3 Fatty Acids |
| workout. Nutrient timing is crucial to workout success. | | | | Omega 3 fats serve as antioxidants, and |
| The greatest aspect of whey protein is it breaks | | | | anti-inflammatory agents. My favorite way of getting |
| down quicker than other proteins. Go whey! | | | | omega 3's is by way of fish oil, or flax seed oil. |
| 2. Branch Chain Amino Acids (BCAA) | | | | It is recommended to ingest 1 - 2 grams each day of |
| Make sure you get enough Leucine, Isoleucine, and | | | | fish oil. Strive to get 500 mg a day of DHA, and EPA, |
| Valine. Make sure you get between 10 - 12 g/day of | | | | which is ultimately found in fish oil. |
| branch chain amino acids. | | | | These are the 6 best nutritional supplements, based on |
| 3. Creatine Monohydrate | | | | science, to help increase your fitness program results, |
| Creatine is a compound used to supply energy to your | | | | and workout performance. The only other dietary |
| working muscles when you workout. Nutrition studies | | | | supplement I would care to mention is a multiple vitamin |
| have shown that Creatine helps increase lean tissue, | | | | to guarantee you are getting enough vitamin D. |
| increase energy levels, and speed up exercise | | | | Consider the 6 that I have mentioned, and beware of |
| recovery rate. | | | | the rest. You have been warned! |
| The proper dose for your fitness program is as | | | | |