Have you seen these #TtransformationTuesday pics lately? Such incredible results for average men and women might seem almost impossible. It’s tempting to think that these people are either lying, or on the “juice.” They weren’t, but it’s very tempting to think that maybe these people were doing a little something… extra. Did they have a special protein powder? Did they know some ancient Chinese herbal medical secret? Were they taking “fat burners” or “metabolism accelerators, ”and more importantly… will YOU need to re-mortgage your house or get a chemistry degree to support your supplement habit by the end of this program? NO YOU DO NOT NEED THEM! Supplements are an option to either make life a little easier, or assist in areas of possible deficiencies. These days, if it is not the first thing someone asks when they start a training program, then 99% of the time, the 2nd question is “well what about supplements???”Now, to answer that question, here are a few supplement suggestions. For

• As a targeted recovery option, people with a little bit of experience we suggested EAAs (Essential Amino Acids)
• A greens supplement can round out your diet when fresh veggies and fruits are in short supply.
• A good quality protein powder can help improve your lean protein intake if you aren’t getting enough “real food” protein sources (for instance, if you have food intolerances or are eating plant-based).
• If your sleep routine is in good shape but you’re still struggling to get quality rest, you might benefit from one or more of the sleep supplements listed at the end.

But these are supplements — they’re optional additions. Choose to use them based on what you need.

Supplements are supplemental

Supplements can’t salvage a poor diet or inactivity. Work on improving your food choices, basic habits, and consistency before considering any additional supplements. Again, supplements are supplements: an addition to a good foundation, not a substitute for good nutrition, nor a magic bullet. In fact, most commercial “fitness” products don’t work as advertised. They won’t create a lean, strong, healthy, high-performing body (most of the time the model that convinced you to get the supplement, was already lean before they sign the contract with the supplement company).Of course, there are a few supplements that might help, once the other stuff is taken care of. Here is a list of a few supplements that work:

• Protein powder
  Protein powders provide a lean protein option, especially if you struggle to get other lean protein sources, or are looking for a convenient, portable, non-perishable protein source.
• Essential amino acids (EAAs)
  EAAs help provide amino acids during exercise. This helps exercise performance, improves muscle and immune system recovery, and decreases body fat. (Again, remember to get real food first!)
• Omega-3 supplement
  Fish, krill, and/or algae oil all contain the valuable omega-3 fatty acids EPA and DHA.EPA and DHA are involved in many metabolic processes in the body, including reducing inflammation. We recommend that some of our clients take an EPA/DHA supplement if they are concerned about their fatty acid balance. If you already eat a diet high in omega-3s (particularly with lots of fresh fish and seafood, and/or grass-fed/pastured meats), then you needn’t worry about it.
• A probiotic supplement (and fermented veggies)
  This keeps your intestinal bacteria happy, which means better health, boosted immunity, a well-functioning GI tract, and — possibly — more fat loss. If you suffer from GI-related problems, have cleaned up your diet/eliminated known food intolerances, or have recently been on a course of antibiotics, these probiotics really help. You can also incorporate naturally fermented foods into your diet. Fermented veggies, such as naturally fermented sauerkraut or kimchi, contain a species of bacteria that your intestines particularly love (Lactobacillus plantarum), which doesn’t occur in dairy. However, other species of Lactobacillus do seem to have beneficial effects.
• Greens supplement
  These supplements are great — but only if you don’t get enough vegetables and fruits (e.g. while traveling). Shoot for your required servings, and fill in the gaps with greens only if you can’t get enough.
• Multivitamin
  If you’re: under stress, eating a relatively poor diet, restricting whole food groups (e.g. if you’re a vegan or keto), having gastrointestinal issues, taking medications that might deplete your nutrients, and/or training hard (most of my programs require you take a multivitamin)…then you could be deficient in some key vitamins and minerals. If you’re concerned about deficiencies (you can get tested for vitamin/mineral status so that you know for sure), you can try a natural-source multivitamin. Remember that with vitamins, more isn’t always better. Keep your dose as low as possible to bring yourself up to a normal baseline, and work on boosting your “real food” nutrient intake. .
• Caffeine, in small amounts, as a “workout booster”
  If you’re dragging, and need a little kick-start before your workout, you can use a little caffeine. If you read the label of most “workout booster” supplements, you’ll discover that they contain caffeine or some similar stimulant, such as theobromine. These might be listed with euphemistic or botanical names like “black tea extract” or “guarana”, but to your body, they’re all the same. Caffeine is one of the best-known and well-established “workout boosters” around, which is why (above certain amounts) it’s banned by the International Olympic Committee. It is also found in coffee (50-100mg), that is about all most people 30-60 minutes before training to get a good workout boost
• Vitamin D
  You can actually get vitamin D from being outside in the sun, but for most 9-5ers who miss the opportunity, pop a little vitamin D3, which is hard to get from real food. I recommend 2000-3000 IU daily in winter months and 1000 IU in the summer
• Vitamin B12
  If you don’t eat animal products, add vitamin B12 to your diet (or make sure it’s in your multivitamin).
• Creatine
  If you are on the advanced side of training and looking for improved workout performance and recovery, you might consider creatine.This is especially true if you’re looking to improve your athletic performance and/or gain some mass.However, be aware that creatine can often change your fluid balance. Factor that in before you step on the scale or train in a dehydrating environment.
• Sleep supplements…if you need them
  Of course your sleep hygiene is good, and you’re working on de-stressing. If you’ve done all that and still can’t sleep, then consider checking out the recommended supplements:
  • Phosphatidylserine
    If you have high evening cortisol (which usually shows up as a burst of energy around 9–10 p.m.) try supplementing with phosphatidylserine, a supplement that combats exercise-induced stress. We recommend taking 200–300 milligrams twice per day: Once at dinner and once before bed. (Note that if you have the opposite problem — low cortisol — which tends to manifest as early-morning wakeups — this supplement may not be for you.)
  • Magnesium
    Magnesium helps relax muscles and stops cramping and spasming. If you’re prone to nighttime jaw grinding and leg cramps, this will definitely help. Take 300–500 mg, 30–60 minutes before bed. Another way to get additional magnesium is through magnesium-based Epsom salt baths.
  • Relora
    Relora is a proprietary combination of Magnolia officinalis and Phellodendron amurense that can relieve stress and calm neurological excitation. It may also help relieve stress-related eating. Take as directed, before bed.
  • Uber-Inositol
    Inositol is a form of sugar found in citrus fruits, nuts and seeds, vegetables, and some types of meat. It has been classified as a member of the vitamin B complex, and is often referred to as B8, but it is not technically a vitamin. Inositol is a precursor of phospholipids, which are major constituents of cellular membranes. Inositol may help relieve insomnia (and possibly mood disorders and ADHD) by ensuring the health of the nervous system cells.
  • 5-HTP
    5-HTP is the chemical precursor to serotonin, a neurotransmitter (aka brain chemical) that reduces anxiety and makes us feel groovy. Take 100 mg, 30–60 minutes before bed.
  • GABA
    GABA is an amino acid and inhibitory neurotransmitter — it quiets brain activity down, reduces anxiety, and helps relax muscles. Take 400–600 mg, 30–60 minutes before bed.
  • L-theanine
    L-theanine is an amino acid found in green tea. It has a relaxing, calming effect. Take as directed, 30–60 minutes before bed. It’s generally safe to combine low doses of these amino acids, so you can take 5-HTP with L-theanine, for example. Start with the lowest possible dose and work up.
  • Melatonin
    Melatonin is especially useful when traveling, as it can help reset your body clock. It can also help regulate blood sugar.Take 5 mg, 60–90 minutes before bed (or 2 smaller doses of 1–2 mg starting 3 hours before bed, then the hour before bed).Don’t use this more than 2–3 days in a row

Thank you for reading! If you enjoy this information and want more, or possibly even want to start a fitness and training program made specifically for you, feel free to reach out or visit my website at www.ShowtimeFitness.com!
Brian Egwuatu, B.S. Exercise & Sports Science, Certified Personal Trainer, NSCA, CSCS