You’ve probably heard that supplements can be beneficial to working out – I use them myself and recommend them to my clients – but with thousands of options out there, which ones do you choose?
It’s important to remember supplementation is not a miracle fix; it is merely an assistant to healthy living. The following three products can be incorporated into your health regimen of regular exercise and a clean, balanced diet.
Multivitamins
In today’s world, pollution – especially here in China – is worse than ever; our jobs are more stressful and produce (even organic) is of lower quality, as fruits and vegetables are grown in soils that aren’t as rich in nutrients as they once were. A multivitamin can act as a safety net to pick up the slack when our bodies haven’t absorbed enough micro- and macronutrients.
Fish Oil
Healthy fats are crucial to our bodies and fish oil provides much-needed omega-3 fatty acids. Essential fats protect vital organs and help to maintain an adequate body temperature. They also help with delivery and absorption of fat-soluble vitamins. Oily fish are high in omega-3 fatty acids, which enhance the regulation of our food intake, help control hunger and promote a healthy body weight.
Protein Powder
Since protein can’t be stored in the body like carbohydrates, it is optimal to take in regular amounts throughout the day. Consuming high-quality protein every time you eat or between meals, however, is challenging. That’s where protein powders come in.
Protein helps to ‘fire up’ the metabolism, keeps you satiated, and preserves and repairs lean body mass. Don’t be scared by the false fact that protein makes you gain weight. This is absolutely not true! There is a substantial amount of evidence showing the benefits of whey protein for exercise recovery, weight management and immune function.
My go-to is whey protein, but casein, hemp, rice, pea and egg white are all great dietary sources.
I recommend keeping these three supplements on hand and making them part of your daily intake. Be careful when buying online; fakes are rampant and can creep into your cupboard if you’re not diligent. Do your research and as always, be very picky about what you put in your body!
Kara Wutzke is a fitness trainer who offers boot camps and individual classes in Guangzhou, as well as running the K2Fit Challenge, a 10-week guided fitness competition for those who want to tone up or slim down. She can be contacted by emailing k2fit.gz@gmail.com or through WeChat ID: KaraK2Fit
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