Three supplements every human should take.

Let’s talk supplements. Specifically supplements that I think every human should be taking to improve their energy, well-being, and how they perform everyday. However, it is worth mentioning that supplements, as the word suggests, should only supplement your diet, training, and goals. 

There is no supplement on this planet that will make up for a bad diet, sedentary lifestyle, or be able to do the work for you. Only when we dial in our nutrition and consistent training, should supplements be considered to fill in any gaps. 

I like to think of it in percentages. In terms of reaching our goals, whether it’s to lose weight, gain muscle, or complete a specific event. Our nutrition, training, and recovery can accomplish 95% of the work we need and see the change we want to see. We can then use supplements to either accelerate or fill in that last 5%. 

Don’t step over dollars to pick up pennies. Dial in the big needle movers first, then look to add in additional supplements to give us the edge we are looking for. 

Now that we have that covered, let’s get into it. 

Electrolytes

Electrolytes are essential minerals our bodies can’t produce on their own. So we must either supplement them, or consume enough of them in our diets. They are vital for numerous bodily functions, can boost athletic performance, reduce fatigue, and ensure optimal hydration. 

The most commonly discussed and most beneficial electrolytes are sodium, potassium, magnesium, calcium, and chloride. From fluid retention, nerve and cell function, to bone health. Electrolytes are absolutely critical to feel and show up our best on a daily basis. 

Multiple studies report that upwards of 75% of US adults suffer from chronic dehydration. The problem is most everyday health advice to combat this is just “drink more water.” While I am not going to argue drinking water daily is essential, if we are only drinking water and not consuming enough of these electrolytes we are only exacerbating dehydration by diluting the available electrolytes already in our body. 

We must consume these vital electrolytes with water to ensure we are properly hydrating, especially after training resulting in heavy sweating. I start my day every morning with 16 oz of water with a scoop of Re-Lyte. However, in its simplest form water and a pinch of salt will work wonders. 

Once you feel the difference in actually being hydrated vs not, you will never go back. 

Creatine

The supplement industry is filled with promises of results from certain supplements that are not backed by science. This doesn’t mean these companies are not being truthful, (unfortunately not the case for all) but because scientific evidence is constantly changing and iterating. Remember in the early 2000’s with “can’t believe it’s not butter”? Those spray “butters” came from studies saying that trans fats were actually better for us than saturated fats. 

The reason we don’t see these products anymore is that with the new research that has come out, the conclusion has swapped with trans fats being more related to heart disease than saturated fats. 

However, that doesn't mean all supplements aren’t science backed. The most popular example being creatine. Creatine’s effectiveness and safety has been backed by 1000’s of studies, and to date, it is the most researched supplement in the world. 

Creatine is a naturally-occurring substance that's found in meat and fish, and also made by the human body in the liver, kidneys, and pancreas. It is converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy.

Creatine has been proven to increase ATP production, improved muscle mass, power output, and most recently it has been linked to increase cognitive performance as well. The most widely accepted dosage is 5 grams a day. 

Protein Powder

Staying with the theme of science-backed supplements. Protein powder comes in closely behind creatine as a supplement with benefits backed by scientific research. The RDA for daily protein consumption is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

This RDA is entirely too low, especially for those wanting to build the lean muscle mass needed to stay strong as we age. I typically aim for .8-1 gram of protein per pound of body weight per day. 

Common symptoms for protein deficiency are swelling (edema), loss of lean muscle mass, low energy, fatigue or low energy, and decreased mood. 

A higher-protein diet has been found to promote healthy weight loss, and higher muscle mass as compared to low-protein diets. 

Protein has the highest satiety of any of the macronutrients, in short this means we feel fuller faster when eating higher protein. A high-quality protein powder can help improve daily protein intake, help us feel fuller for longer, and help keep and build lean muscle mass. 

There are a couple different types of protein powder like whey protein, casein, or vegan. We won't go into the difference between them in this newsletter, but they do have slightly different benefits usually centered around digestion. 

There are countless more supplements that are not included here that do have real benefits in training, everyday life, sleep, and recovery. Do your own due diligence from trusted sources on what might be beneficial for you.  

Like everything else in life, it takes time and consistency to reach our goals and earn real results. Find what works for you, stay consistent, and enjoy the process. 

Find Your 1%

Have a great week!

GTY