Supplement Showcase: Five Weapons In Your Nutritional Arsenal

In Writings by Kasey Olson

*Check with your physician before consumption of any supplement and be sure to read all labels and warnings before use .*

Dietary protein is one of the three key macronutrients (with carbohydrates and dietary fat).  It’s chief function is to repair tissue damage and to allow cellular function.  This becomes drastically more important when training is added to the mix as it’s primary use is muscule repair.  For post-workout nutrition, a fast-acting and easily digested protein such as whey can shuttle nutrients to the worked tissues and stifle catabolism.  As such, whey should be a staple of any weight training diet.

The most abundant amino acid found in muscle tissue, glutamine is reduced through heavy bouts of training and needs replenishing.  Importance for glutamine replenishment increases during calorie-reduced diets where every ounce of skeletal muscle is important to maintain.  Getting trimmed up for summer?  Glutamine makes sure that your hard work doesn’t fall by the wayside with muscle-wasting.

An often overlooked piece of the puzzle, nonetheless it’s a functional lynchpin for anyone who’s ever consumed any instantized supplement.  Stirring your protein with a spoon is for suckers.  Enter:  The shaker cup.  Simple?  Yes.  Required? Definitely.  

        • Tips for care:  Wash/rinse your shaker after every use and allow it to dry with the top fully removed and the interior of the cup face up.  This will allow the cup to dry and properly ventilate.  It also curbs bacteria that can develop.
    • Creatine

Strength gains?  Increased aerobic output?  Upswings in mental acuity?  And there’s a supplement that’s been shown to help in all three categories?  Sign me up.  Creatine monohydrate has been a standard weapon of choice for strongmen and bodybuilders for a long time.  But anyone can enhance their training results with creatine supplementation.

Far and away the most popular supplemental energy boost on Earth is caffeine.  Chances are, you could be consuming some via your cup of coffee even while reading this.  Mental clarity, mood elevation, perceived pain reduction and stamina increase are all part of the equation when consuming caffeine.  Consumption recommendations are conservative so as to avoid dependence and developing a tolerance.  Safe recommended daily allowances are at about 300 mg for the average healthy adult, HOWEVER, I strongly recommend running any caffeine supplementation by your physician before beginning supplementation.


So, the next time you think of giving your workout a bit of a boost, give these a try.  My viewpoint is that supplements shouldn’t be a replacement for quality food, but they can definitely augment rock-solid nutrition and facilitate recovery as well as giving your workouts that extra little kick in the tail.

Have questions?  Please don’t hesitate:  Contact Kasey