Why is this here? Looking your best is in part finding clothes that fit. The other part is truly being fit. Living a healthy lifestyle plus dressing well is the ultimate combination. More about our trainer at the end of the post.
You try to eat healthy (hopefully…if you are reading this article, there is a good chance you do), but sometimes you just don’t have the time to prep all of your meals. This time of year is especially hard with all of the holiday festivities. Don’t undo what you’ve been working so hard to gain. You can’t hide everything under that sweater! The right supplements can really help you maintain muscle and even gain it.
With so many different products out there, here are three quick breakdowns of my favorite supplements to hopefully make it easier for you to choose your own. (Please keep in mind that I am a Specialist in Fitness Nutrition, not a doctor or nutritionist. Please consult with your physician for any dietary changes.)
PRE-WORKOUT SUPPLEMENTS
Staying up late, and waking up early to rush around at work and fit in all of the holiday hoopla? You may need to dig deep to get motivated to work out. An extra boost in energy can help get you to the gym and/or maximize the time you have at the gym. A pre-workout drink can work wonders! I recommend that my clients take half the suggested serving the first time, just to see how the product affects them.
Here are some of my favorites:
- Vega Sport Pre-Workout Energizer
: All natural, vegan, gluten and soy free. Perfect for almost any dietary restrictions.
- MRM All Natural Driven: Blends super easy, all natural, nice flavor.
- Zip Fizz: All natural. I don’t recommend taking it after 3 pm or you may have trouble sleeping. Many tasty flavors to choose from.
- Good Ol’ Fashioned Coffee: Personally, I take a cup of black coffee with me to the gym. I alternate water and coffee while I lift. Just make sure you are not grabbing a specialty coffee with added sugars and fat. Drink your coffee black or with a little bit of your milk of choice. Whole Foods Organic Italian whole bean blend is my favorite.
PROTEIN SUPPLEMENTS
Protein. You probably hear this word a lot. Even cereal companies have jumped on the protein band wagon. Except, it’s not a band wagon or a fad…eating an adequate amount of protein truly is the way to build and keep muscle. Why is fueling your muscles important? Quite simply put: The more muscle you have, the more calories your body burns (even at rest), which helps to maintain a healthy weight.
“Okay… So, how much protein do I need?” A lot more than you probably think! Take a look at this chart from acaloriecounter.com:
| Person, Situation & Goals | Ideal Daily Protein Intake |
|---|---|
| Average healthy sedentary adult (male or female) that does NOT work out or have any related goals. This is just what I consider to be a good minimum daily protein intake for general health/function. | 0.5-0.7 grams of protein per pound of body weight. |
| Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). This is the minimum I’d recommend in this case. | 0.8-1 grams of protein per pound of body weight. |
| Average healthy adult FEMALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. | 1-1.2 grams of protein per pound of body weight. |
| Average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. | 1-1.5 grams of protein per pound of body weight. |
It can be hard to consume the recommended protein amount. This is where supplementation can help. And not all protein powders/bars, etc are created equal. My top things to look for in a good protein powder include: all natural (nothing artificial, flavor or otherwise), low in sugar, high in protein, easy to blend with a shaker cup, and drinkable (very important!).
Here are my favorites:
(All of these are good for everyone, but especially for those with sensitive stomachs)
- Vega Sport Performance Protein: It’s a vegan, plant based protein powder. This one is perfect for people with dietary restrictions. Not to mention the creamy blend-ability! Some may find this too sweet and it’s on the expensive side, so check out a single serving pack before buying the larger tub.
- NitroFusion: All natural, raw, plant based protein powder. A less expensive option, with Vega-like ingredients. The texture is my only complaint. For me, this one needs to be blended with fruit in a shake to be drinkable. If you are a coffee drinker, the mocha flavor tastes best on it’s own.
- IsoNatural: A 100% pure whey protein powder with no artificial ingredients. Sourced from cows in the United States and is lactose free. Not only is this a good choice for those with lactose intolerance, but it also mixes well and doesn’t clump.
- QuestBar (protein bar): My favorite bar! Low in sugar, high in protein and many all natural flavors. My personal favorite is Coconut Cashew. Bars are super easy to tote around and store in your car, desk, etc.
SUPPLEMENTING YOUR RECOVERY
DOMS (delayed onset muscle soreness) is mostly unavoidable if you are pushing yourself during workouts. However, there are things that you can do to help prevent it and recover from it. I’ve had a hard time finding a stand alone recovery supplement that I like (besides keeping up with my protein goals). Some suggestions to recover faster include:
Protein. Just… Protein.
There are a ton of post workout “big gains!” supplements out there, but standard protein seems to work just fine. You should consume protein and carbohydrates (yes, you need those carbs) within an hour of lifting. Preferably, try to eat/drink something high in protein and consume some natural carbs within 20 minutes. This quick combination helps jump start muscle recovery. If you’re struggling to hit your daily protein goals, try taking a nighttime protein powder such as Casein. Casein is a slow digesting protein that has amino acids which slowly release over time. It’s ideal for feeding muscles while you sleep. I like Optimum Nutrition Casein Powder
Rest & Hydrate
These two things are simple, free and work wonders. Make sure you are getting enough sleep (6-9 hours a night!). Carry around a water bottle (at the gym, and at work if possible) and hydrate, hydrate, hydrate. You should be consuming 64+ ounces a day, more if it’s really hot or you’ve perspired a lot, say, on hard cardio days.
Epsom Salt Baths
Not only is this relaxing, but it can help relieve aches and sore muscles. My favorite is Dr. Teals. It’s all natural, made in the United States and 100% pure Epsom Salt.
Having energy to fuel a good workout, eating enough protein, and making sure you are doing the right things to recover will help you succeed in your fitness goals. Have fun picking out that perfect, tailored holiday blazer to showcase your hard work!
About the author: Kelly Sturdy is a Certified Personal Trainer and Specialist in Fitness Nutrition. While not training her clients or competing in Bikini Class body building competitions, Kelly can be found in her organic garden, possibly talking to a chicken or two. For more of her articles, click here.