Supplements

Do You Need to Take Supplements

Please know that supplements are never

necessary because the majority of our
supplements we can take are found in our
foods. They can help if you have a busy
schedule and don’t have time to cook meals. It
can help you meet your calories, protein etc. I
do take some supplements, especially with the
busy schedule I have. On a very busy day, I will
take protein and get that extra meal in. I take
BCAAs during my workouts and sometimes I
take pre-work outs on days that I really need it.
Protein

Protein- If you are getting enough in your diet, you do not need
to take a protein supplement. If you have busier days than oth-
ers or just don’t feel like cooking/ meal prepping this supple-
ment it come in handy. Look for protein powders that contain at
least 20 grams of protein.

Currently, I take my Arbonne Protein because it is Vegan Certi-

fied, NON GMO, dairy, soy, and gluten free.

Another company I would recommend is Alani Nu and they have

vegan options as well.

There are different types of protein powder.

• Pea Protein

• Hemp Protein
Good source of food protein are:
• Rice Protein
• Chicken Breast
• Whey Protein
• Lean Steak
• Casein Protein
• 95% Ground Beef
• Egg Protein
• Edamame

• Egg Whites

• Cottage Cheese

• Greek Yogurt
2
• Turkey Breast
BCAA’s, Fish Oil, Pre-Workout & Creatine
BCAAs- Branched Chain Amino Acids.- These are building blocks of protein. BCAA’s
help increase muscle growth, reduce exercise fatigue, prevent muscle wasting and de-
crease muscle soreness. They can be food in protein that you consume. Currently, I take the
Alani Nu BCAAs and Women’s Best during my workouts.

Fish Oil- High in Omega 3s. Benefits of taking this supplement is that it has the ability to
reduce inflammation and keep your skin healthy. You want to make sure it’s rich in Omega
3s because there are some fish oils that are high on fat.

Pre-WorkOut- Simply helps you to train “harder.” Also, it helps me on the days where I
lack of motivation and have no desire to work out. It gives me that extra push that I need. I
prefer the workouts that don’t make me feel “jittery”, I take the Alani Nu Pre-workouts and
have taken the CrushFIT’s pre-workout before.

Creatine- Creatine is a substance found in our body. IF you are looking for weight loss, do
not worry about this! When we take a creatine supplement it helps our muscles retain
more water, resulting our muscles to work more efficiently. If you are into powerlifting etc.
this is something that will help.

Please remember to check with your doctor before you take

anything you aren’t sure of and read it’s ingredients.

3
Prebiotic & Probiotic
Gut Health is so so important. 70% of the immune system is
houses in the gut! It is key to make sure our digestive system is
in the best shape it can be.

Prebiotic and Probiotic foods can help with overall improving

our gut health and digestion.

Prebiotic comes in form of fiber and provide nourishment for

beneficial bacteria. Picture them as fertilizer for the good bacte-
ria. Inulin, Oligofructose, and Lactulose are the most common.
They nourish the Probiotic.

Probiotic are beneficial microbes that can help main a good gut
health. They are an actual live bacteria.

Prebiotic Foods- Veggies like asparagus, garlic &onions. carbs

like beans, oats, quinoa & potatoes. Fruits like apples, bananas
& kiwi. Fats like flax seed & chia seeds.

Probiotic Foods- Dairy like yogurt and cheese. Fermented

products like soy sauce, wine, pickles & miso.

I take my supplements once a day in the morning in a powder

form with some tea.