Supplements!

Since becoming a trainer I’ve noticed women - particularly my age who grew up in the ‘nothing tastes as good as skinny feels’ era - love a supplement. When an influencer talks of yet another tablet to take, you're like a magpie drawn to another fecking shiny crystal. Stop! Most of them are just making very expensive piss. So here are my go to sup’s that are proven to benefit your health and your training.

• Omega 3 fish oil. If you don’t eat any fish then this really should be part of your daily routine. Omega 3 is vital for the immune system, lowers cholesterol and blood pressure. It also lowers the risk of a heart attack and stroke. They help all the cells in the body function in the right way. Some researchers suggest it can help with fat loss but there isn’t evidence to support that yet. It is also highly recommended to take during pregnancy which will benefit your unborn child with their cognitive development, communication skills and behaviour.
• Multivitamin will provide all the essential vitamins your body needs and is better on the purse strings! The intention is to fill in any nutritional gaps you may have. They contain essential vitamins and minerals which we don't always get from our diet.
• Magnesium for many reasons but just a few are better sleep, can reduce PMS, help reduce depression and anxiety, is an anti-inflammatory and may boost your energy levels. Also if you crave chocolate around your period it is thought that it could be to do with low magnesium levels, so if this is you it's definitely worth a try!
• Creatine has been proven to improve performance in the gym, build muscle mass and strength. It is already found in your muscle cells naturally and creates more energy for your muscles when heavy lifting and during high intensity training. When you take a supplement you increase the stores you already have and your ATP. It also increases the amount of phosphocreatine stores in your brain which can lead to better brain health - more studies are being carried out on this though.
• Vitamin D - 1 in 6 adults and 20% of children have low levels of Vitamin D according to a recent study. Why do we need it? It helps to regulate inflammation, helps to absorb and retain calcium and phosphorus which we need to build bone. Studies have shown that Vitamin D can reduce cancer cell growth and control infections. The advice is to get out in the sun for 30-60 minutes each day without burning, skin on show because that will convert rays to vitamin D. We aren't always that fortunate in this country though are we so a supplement is definitely recommended especially in the winter! Your multivitamin will have this in but check the dosage is enough, you want to be having between 10-100 micrograms.
• Protein - I would highly recommend protein powder to boost your intake and it’s such an easy one to get it in. They are so versatile and can be added to oats if you’re not keen on milkshakes. I've said before but I'll say it again, most women I meet do not have anywhere near enough. Protein shakes seem to have a reputation of, if you drink one you'll instantly turn into Arnie or people getting confused with it being a meal replacement. Neither of which you need to worry about. 

This is all you need to be thinking about when it comes to supplements. It doesn't need to break the bank but if you are on a low budget I recommend making sure you're eating a sufficient amount of protein and leafy green veg and include fish, eggs, nuts too which will get you your good fats.

If you would like support on your fitness journey and are unsure where to start, whether you train from home or in the gym I can create the right programme for you. My online coaching includes nutrition support too. Head over to my Personal Training page for more info.