- 3 Supplements Everyone Should Be Consuming Daily [EXPERT GUIDE]
3 Supplements Everyone Should Be Consuming Daily [EXPERT GUIDE]
Far too many of us go through our life eating a diet that is full of fast food, pre-packaged food and a lack of good hydration. Not only can this lead to fatigue and a lack of strength but many people will even notice that it could be taking clear years off their lives.
We don’t want this to sound doom and gloom but it is important to know that the common American lifestyle if not one that is inherently healthy.
Let me explain…
Most people wake up around an hour before work, get ready and have a quick cup of coffee while they are driving to work. Maybe, some people will grab a muffin or something sweet to give their metabolism a quick kick.
At lunch, they have something from a local cafeteria or fast-food joint – generally something quite heavy and full of calories you likely won’t use and will be stored as adipose tissue.
They then go the rest of the day without eating only to have another cup of coffee in the afternoon because they feel tired, have dinner (hopefully home cooked) and repeat the cycle.
Here’s the thing – looking at this from the perspective of whole-foods and what your body needs in order to grow stronger and stay healthy – you are missing a bunch of key nutrients.
Many vitamins, minerals and other important foods are nowhere to be found. Your fat intake is generally way too high and there is a huge lack of fibre in your diet.
Look, we’re not here to tell you what you are doing is bad, that’s for you to decide, but what we do want to do is walk you through healthier alternatives and some supplements that could help you to get wholesome nutrition.
We understand you live a busy life and that sometimes sitting down to cook a bunch of meals just isn’t practical.
That’s why we have developed a list of the most important supplements you can take to improve your lifestyle and strength. Here are the best supplements you should be taking to improve your health and lifestyle:
This is and isn’t a supplement. Fibre is a type of carbohydrate that is indigestible. This means that it lowers your net carbohydrate intake, but it also helps to allow for better digestion, lowers inflammation and can even be a good nutrient to consume for injury prevention.
Most people should aim to get around 30-40g of fibre a day. Unfortunately, many people will only get around 10g from their traditional American diet. In this case, it would be highly recommended to grab a fibre supplement like Proactol XS to improve your net fibre intake.
Conversely, you could eat foods that contain a natural source of fibre like fruit, vegetables and whole grains. Eating these foods on a daily basis will also help to provide essential vitamins and minerals that can help to improve your energy levels.
This important amino acid is one of the best aspects of a complete source of protein. Many sources of protein will contain a good source of glutamine but with a diet composed mainly of fast foods, you are looking at an incomplete spectrum of nutrients that is not good for your long-term health.
Not only has glutamine been shown to improve your immune health, but it is also a great supplement to take to limit muscle wasting – in other words, it helps to limit the amount of muscle mass that you lose.
This is great for anyone who trains at higher intensities 2-3x a week r for those who can only get their workouts in on weekends.
Glutamine should be a staple amino acid in your diet and you should aim to consume at least 10g of glutamine daily. Supplementing it will come easy but you can also get it from plant-rich protein sources like oats, hemp and pea protein.
A very unique mineral that should be rich in most people’s diet but is lacking due to modern food sources. Zinc is a mineral found in water, nuts and some wild meats.
Zinc is especially important for men as it has strong links to testosterone production.
Supplementing zinc will not only help to improve your test levels as a man but it is also an important nutrient to energy conservation and fatigue. Low zinc is correlated to obesity – which doesn’t mean that you will put on weight if the levels are low, but it does help us draw conclusions on a low zinc diet and higher instances of obesity.
You can avoid this entire situation by using a complete ZMA complex or going to your local pharmacy and grabbing a zinc supplement.
Conversely, if you at a handful of nuts everyday you would likely get your dosage of zinc – especially if you are eating nuts like pistachios, cashews and brazil nuts.
Omega Fatty Acids
Lastly and very important – omega fatty acids are crucial in your diet. Not only do they help with metabolism and weight control but they have also been shown to be a very essential nutrient in heart and brain health.
Ensuring you are getting the right amount of omega fatty acids is important for your health and longevity. In your diet, you can find omega fatty acids in fish and other sea-bound plant sources.
If you do not like eating fish you can always obtain your omega through supplementation.
Those on vegetarian or vegan diets can obtain a good source of omega fatty acids through foods like hemp, seaweed and other ocean plants. Omega should be a component of your diet as it has strong ties to good neural health.
Enhancing Health Through Diet and Supplementation
The most foolproof way to improve your health is to eat a diet that is complete in whole-foods. You must consider that a diet that contains fast food and junk food will not provide your body with all the essential nutrients it needs to grow stronger and healthier.
This change will require you to take a much more objective look at how you consume your calories. Eating foods that are pre-packaged and highly processed simply will not give you the good calories you are looking for.
Having a diet that is complete will provide you with the best source of nutrients, improve your energy levels and could also help to improve your strength and recovery.
If you are finding your busy life makes it difficult to make healthy and wholesome foods at home you can use the above supplements to provide your body with its best chance of improving health.
Be conscious of your food intake to try your best to hit the requirements of a die that will help you to grow stronger and live healthier.
Related: Foods to Eat for More Anabolic Gains
Gabriello is a writer and strength expert best known for his science-based and practical approach to Exercise Physiology, Nutrition and Strength. After serving in a directors position for The Canadian Society for Exercise Physiology Gabriello moved towards writing to help more people understand the importance of living a healthy life. Gabriello’s writings have been published in several languages on some of the largest health and fitness websites helping people learn, grow and understand the complex components of optimizing human performance in a simplistic way.
Gabriello also takes on specialized, high-performance athletes who are in need of strength, mobility and conditioning programming to optimize their fitness through his Earned Fitness program.
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