Supplements 101

Chances are you’ve dabbled in some form of supplement over the years trying to optimize your health & fitness. Whether that’s a protein shake, fish oil, or a pre-workout, there are endless options out there.

But which ones actually work?

Let’s fist talk about what a supplement is…

A “supplement” is something that completes or enhances something else when added to it.

That “something else” is your normal (whole) food intake. To be clear, supplements will not enhance your health & fitness if the foundation of your nutrition is comprised of 1) eating way too little, 2) eating way too much, or 3) eating too much processed food.

Step1: Build a whole food foundation (proteins, carbs, veggies, and fats)
Step2: Consistently exercise & sleep well.
Step3: Enhance w/ baseline supplementation.

SUPPLEMENT ORDERS AT BLUPRINT FITNESS

Option1: To simplify the process of sifting through ALL the possibilities, we’ve put together 3 packages that we feel give you the biggest bang for you buck from a supplement standpoint.

You can check these out HERE.

Option 2: You’ll also have the ability to order “one-off” items based on your specific needs. There is a Pre-Order sheet that lives in the gym for these items. Orders will occur at the beginning of each month with a delivery time (to the gym) of 2-3 business days.

You can check out a full product list on Driven Nutrition’s website HERE.

Below is a brief description of some of the supplements we find most useful when it comes to enhancing your results.

Protein Powders

Benefits

Muscle building
Post workout recovery
Convenience
Can help to boost protein intake for those who struggle to reach daily protein numbers

Most Common Types

Whey (Most Common): Derived from dairy. Forms include Concentrate, Isolate, Hydrolysate. Fast absorbing.
Casein: Derived from dairy. Slow digestion and absorption.
Plant Based: Derived from sources such peas, hemp, brown rice. Vegan/Vegetarian friendly. Dairy free.
Beef Isolate: Derived from beef. Dairy free.

Things To Look For

Ingredients list (Should not contain a ton of extra additives)
Amount of protein per serving (25-35g)
Taste
Gastric distress

Fish Oil (Omega 3)

Benefits

Increased intake of healthy fatty acids
Decreased inflammation
Cognitive Health
Improve blood lipid profile
Improve ratio of dietary Omega 3’s to Omega 6’s (1:4 or better)

Most Common Types

Fish Oil: Derived from fatty fish usually found in pill or liquid form
Krill Oil: Derived from small shrimplike creatures (May be more eco friendly)
Cod Liver Oil: Derived specifically from cod liver

Things To Look For

Appropriate ratio of EPA and DHA (Approximately 1:5)
What is the source? (Large fish may increase mercury intake)
Taste (Burps)

Superfood Mixes/Vitamins

Benefits

Take care of any deficiencies
Replace what you lose during intense exercise (Electrolytes)
Immune support

Most Common Types

Multi-Vitamins: Combine different amounts of a wide variety of vitamins/minerals to cover “all your bases”
Single Vitamins/Minerals: Specific amounts of a particular vitamin/mineral that may be deficient
Combo Supplements: Supplements that combine a few particular vitamins/minerals that work best in harmony with each other.

Things To Look For

What source is the vitamin/mineral derived from?
What is the dosage per serving?
What are you truly deficient in? (Bloodwork)
What is specifically helping improve your situation? (One thing at a time)

Pre-Workout/Energy

Benefits

Boost mood and overall energy.
Increase mental focus.
Maximize blood flow and increase endurance.

Most Common Types

Naturally Occurring Caffeine: Coffee, Tea, Chocolate
Pre-Workout Powders: Generally combine a large amount of caffeine combined with other compounds that might help to boost energy or workout performance such as b-vitamins, beta alanine, and creatine.
Energy Drinks: Also combine caffeine with a number of other compounds including b-vitamins and sugars

Things To Look For

What source is the energy coming from? (Natural vs Manmade)
What is the dosage per serving?
What kind of responder are you? (energy or jitters)
What else is combined with it?

Recovery Aids

Benefits

Decrease muscle soreness.
Speed up recovery between workouts.
Increase repair of muscle tissue.

Most Common Types

Sleep Enhancements: supplements used to improve REM sleep.
Post-Workout Drinks: combination of supplements & nutrients to improve muscle recovery.
Protein-Carb Combo: used to speed up muscle repair and replenish glycogen stores.

Things To Look For