We’re not fans of wasting time, money, or energy. We’re gonna take a wild guess that you aren’t either.

But supplement companies do a dang good job of selling us stuff that wastes all 3 of those things 🥲

Supplements are an additional tool.
They can be useful, most definitely.
But not all of them and not for everyone.

We are so often willing to spend SO much money on allllll the supps when we:

👉🏽Don’t yet have a basic understanding of nutrition
👉🏽Haven’t established a consistent & solid workout program + routine
👉🏽Aren’t willing to do the work that allows supplements to do their job

We’re not saying you have to have these, but these supps are ones supported by lots of evidence, are typically pretty affordable, and are usually worth the $$$. too. So let’s break it down.

Creatine

What it does for us:

• Contrary to popular belief, it does not make you automatically look like a man!!!
• Creatine has 2 main benefits: it increases our power output & strength, increasing our work capacity, and aids in recovery.
• The overall benefit of this? Better performance & more long-term gains & improvement.
• If you’re interested in how it really does this, PictureFit has a GREAT video HERE.

Sources

• We can get some from food, but the benefits will occur with additional supplementation, usually around 3-5g day
• Creatine is actually super affordable too, but it may seem like it costs more if you’re sourcing it from “recovery drinks,” energy drinks like Bang, or other supplement blends. Creatine itself isn’t expensive!
• Our favorite brand is Optimum Nutrition Micronized Creatine.

Caffeine

What it does for us:

• While caffeine is not a necessity like Vitamin D, Creatine, or Magnesium, caffeine can be really helpful (and I’m sure most of you know that ;))
• Caffeine makes you feel more energetic while not providing *actual energy*
  • (Because it doesn’t have any calories)
• To get just a little nerdy, the molecule of caffeine looks SUPER similar to adenosine, a neurotransmitter that makes us sleepy. Caffeine molecules essentially “block off” adenosine by binding where it’s supposed to in our brain. Thus, we aren’t really getting more energy, we’re just getting less of what makes us tired!
• It can increase our performance, decrease our perceived effort, exertion, & exhaustion, and enhance our focus.

Sources:

• Coffee
• Any energy drink or pre-workout
  • Pre-workouts are usually going to have a blend of various supplements, which some love & some hate!
  • Be mindful of the amount in energy drinks and pre-workouts- some have way more caffeine than necessary. The safe MAXIMUM that most research points to is no more than 400 mg/day – and that’s quite a bit!
  • It might serve you well to take “breaks” from caffeine every few weeks, because your body does slowly build a tolerance to it & it becomes less effective over time, especially when consumed regularly in large amounts.
• Our favorite sources: Crystal Lite Caffeine packets and 1st Phorm Pre-Workout

Vitamin D

What it does for us:

• Vitamin D is VERY important for calcium and phosphorus absorption, which is something we typically get enough of itself, but cannot always process due to low vitamin D levels.
• This affects bone density & production, immune function & inflammation control, and have links to mood regulation as well.
• Emerging evidence supports that it may also pose performance benefits like recovery & glucose regulation!
• Something to keep in mind with Vitamin D is that high dosages can pose risks!

Sources:

• Sunlight
• Whole foods: fatty fish, egg yolks, mushrooms, & fortified foods (cereals, breads, etc.)
• Our favorite supplement: Superior Source sublingual dissolving tablets

Magnesium

What it does for us:

• Magnesium is involved in 300+ biochemical reactions within our body…to say it’s important would be the understatement of the century.
• It’s particularly important for sleep, muscle & nerve function, regulating our blood pressure & heart rate, creating energy (ATP), protein synthesis & DNA production.

Sources:

• Whole food sources: Pumpkin seeds, Spinach, Almonds, Cashews
• Our favorite supplement: Pure Encapsulations

Protein Powder

What it does for us:

• Just like protein derived from food, it is the building-block of our bodies.
• It’s important for many functions in the body, but it’s extra important if we’re trying to build muscle, lose body fat, or improve performance. This is because muscle requires it for maintenance & building, and our biggest focus with these goals is protecting & building lean mass.
• Protein powder can fill in the gaps when we don’t get adequate protein in our regular diet. (Remember, this is a SUPPLEMENT, no a STAPLE).
• For more on this, check out this post from Coach Leah, “Why Protein is Still Underrated”
  

Sources:

• Focus first on getting more protein from whole foods!
  • Chicken, beef, turkey, fish, greek yogurt, milk, eggs, etc.
• Our favorite protein powders are PEScience, 1st Phorm, Legion, & Fairlife Shakes.

A Few Last Notes

#1: Cover your basics first

Your sleep, general nutrition, hydration, & consistent workout routine should come before you spend time & money on supplements.

#2: Consult Personally

You should always consult a Registered Dietician before beginning any supplement. There are real dangers & concerns when it comes to supplementation & individuals needs.

#3; Recommended Doses are there for a reason

Again, there are dangers & concerns that can come up when we take too much of a vitamin/mineral. Follow the dosages that are recommended by RDA’s and/or your provider.

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