November 22, 2023
I want to start this by saying, that whole food options are optimally the best way to get all your vitamins and nutrients. But it is hard to get everything you need through whole foods, which is exactly why I SUPPLEMENT with daily vitamins, protein, etc. Supplements are used to do exactly as the name suggests, supplement the whole foods in your diet.
It’s also important to note, that when I say diet, I do not mean “dieting” in the sense most of us think of the word. When I say diet, I mean the foods we eat. Not a restrictive way of eating.
Let’s start with my very favorite, Opti-Greens 50. If I were to only spend money on one supplement, vitamin, or anything for my health for the rest of my life - this would be it!
OptiGreens 50 support your gut. Did you know 90% of serotonin (the happiness hormone) is made in your gut? Therefore your happiness depends on a healthy digestive system.
In addition 90% of your happiness, 70% of the immune system is located in the gut. If you want to be happy and healthy, you MUST take care of your gut health!
Here are my top 5 benefits of this greens supplement:
Opti-Greens 50 has a diverse blend of natural fruits, veggies, and grasses to pack a punch in 2 little scoops a day. I mix mine with 8oz cold water and chug it down first thing in the morning or after a big meal to help digest the food. If you have a gluten sensitivity, this is a gluten-free product.
Even if you have a healthy diet, it can be difficult to get all of the vitamins and minerals your body needs from food alone. A daily vitamin supplement can help fill in the gaps and ensure that you're getting all of the nutrients you need to maintain good health. I love this this gummy daily vitamin, my main suggestion with a daily vitamin is to not choose a hard-pressed pill. The majority of that pill will not be digested, you will simply pass it. I suggest a soft gel tablet or if you are a kid a heart, a gummy.
It's important to choose high-quality vitamin supplements that are appropriate for your age, gender, and other individual factors.
The American diet, combined with the stress we put our bodies under cause a high Omega 6 count. We need to combat this with Omega 3's (or a fish oil).
Omega 3’s are found in wild, fresh-caught cold water fish (those are: Salmon, Mackerel, Anchovies, Sardines, and Herring) The daily recommended servings are 3-5 servings of those fish. I know I am not getting anywhere near that amount (or any really, because I do not eat wild, fresh-caught cold water fish), so I take Full-Mega.
The main thing you want to look for in your Omega 3 supplement is 1,000 mg combined of EHA & DPA. Take a look at the serving size of those 2 Omega 3s. If your Fish oil doesn’t provide that, I recommend purchasing a higher-quality supplement like Full Mega.
Protein is an essential nutrient that plays a vital role in building and repairing tissues in your body. It is also important for maintaining healthy muscles, bones, and skin.
Additionally, protein helps to regulate your body's metabolism and hormones. Including protein in your diet can also help you feel fuller for longer periods, which can aid in weight management.
To fight off disease, and to have your body sustain a healthy state, the minimum amount of protein each person should consume daily is roughly 100 grams of protein.
For your body to run optimally, the recommended dietary allowance (RDA) is 0.8 - 1.2 grams of protein per pound. To make that easy, calling it an easy 1 gram of protein per body weight is ideal.
My absolute favorite protein powder I have ever found is 1st Phorm Level 1! The things I LOVE about their protein over other brands:
My favorite flavors right now: are Red Velvet Cake, German Chocolate Cake, Vanilla Ice Cream
They also have THE BEST protein bars I’ve ever had! Which tastes more like eating a candy bar, without all the sugar.
You should also talk to your doctor before starting any new supplement regimen, especially if you have any underlying health conditions or take medication that could interact with certain vitamins or minerals.
If you want to see what I do as far as workout supplements, check out this post where I talk all about pre and post-workout routines.
November 22, 2023
My ultimate favorite question: " What do I do pre & post-workout"? If you are skipping over the nutrition aspect of your workouts, you are missing half the results you could be getting.
For starters, you want to make sure you don’t work out on an empty stomach. I’m an early morning workout person, so I eat a little something light 30 minutes before my workout. Check out all my tips for becoming a morning workout person here!
A good pre-workout meal should include complex carbohydrates, lean protein, and healthy fats. My go-to's are:
However, if you are an afternoon or evening workout person, still focus on complex carbs, lean protein, and healthy fat. You want to make sure if your meal is a little bigger, you have it 1-2 hours before your workout allowing time for digestion.
It's also important to stay hydrated before and during your workout. Make sure to drink at least 8oz of water before an early morning sweat.
If you are one of those people trying to find the motivation to get up in the morning to sweat or find yourself hitting an afternoon lull leaving you with the perfect excuse to skip your workout. Try adding in a little pre-workout power. For HIIT and lifting workouts, I use MegaWatt.
MegaWatt contains a specific blend of ingredients to give you incredible energy and mental focus to get started or push through that last set or 10 minutes of your workout.
The only time I recommend a supplement over whole foods is after you workout because timing is crucial. While we workout, we put itty bitty tears in our muscles, and then our muscles repair themselves (using protein), finally resulting in your muscles strengthening (growing & giving that lean look).
Regardless of which protein you choose, you want a “rapid assimilation” protein meaning it is made up of smaller amino acids making it faster and easier to digest, because again timing is crucial…(vs like a meal replacement protein).
You want to pair your protein shake with a simple sugar to replenish lost energy while working out. This helps the protein to do its job and not waste time restoring energy. I recommend eating a piece of fruit with your protein shake or 1st Phorm has a powdered form called Ignition that you can mix in the same shaker as your post-workout. It’s personal preference on what you prefer or what your routine looks like.
Everyone’s next question is which one is my favorite flavor....
One of the best-selling and most-researched supplements on the market is creatine. Contrary to popular belief, you will not get “bulky” taking creatine. This creatine does not make me bloat, gassy, or upset my stomach like so many other cheaper options on the market do.
Creatine is used to fight off muscle fatigue and increase endurance and cardiovascular capacity. Creatine's role during your workout is to slow down the breakdown of energy within your muscles. Which reduces lactic acid buildup (which is what makes you sore) and in turn leads to increased endurance and strength. This is the perfect to add to your routine if you are looking to build strength, increase endurance, and improve overall performance.
Let me know in the comments what questions you have about workout nutrition!
November 20, 2023
Are you looking to optimize your nutrition and achieve your fitness goals? Understanding your macronutrient needs is a crucial step in the right direction. Macros, short for macronutrients, are the three main nutrients that make up our diet: carbohydrates, proteins, and fats. By calculating and tracking your macros, you can ensure that you are fueling your body properly and making progress toward your goals.
In this step-by-step guide, I will walk you through the process of calculating your macros so that you can crush your goals!
The first step, you will need to determine YOUR goal. Do you want to gain muscle, lose body fat, or maybe you don't necessarily want to do either of those things but instead "tone up"? Once we know your overall goal, we can use that to move on to the next steps.
Once you have determined your goal, the next step is to calculate your daily calorie needs. We will take into account factors such as your age, gender, weight, height, and activity level to estimate your daily calorie needs.
Now that you know your daily calorie needs, it's time to determine your macronutrient ratios.
Now it's time to crunch some numbers! If math isn't your thing, don't worry I walk you through the steps with a sample.
Once you have calculated your macros, it's important to track your food intake to ensure you are staying within your target ranges. I'll show you my favorite way to track and make adjustments when you hit plateaus.
Now that you have a solid understanding of why it's important to drill into the details, it's time to take your nutrition to the next level with my MACRO BOOK. MACRO BOOK is a comprehensive guide and tracker that will help you stay on top of your macronutrient intake and crush your goals.
With MACRO BOOK, you can easily calculate and track your macros, access delicious and nutritious recipes, and get expert tips and advice to optimize your nutrition.
Don't let your nutrition hold you back from achieving your goals - get MACRO BOOK today and take control of your macros!