Today, we present 5 main supplement staples to add to include in your daily supplement regimen.
Top 5 Supplement Staples
#1 Creatine
Simply put, creatine is the single most successful, well-researched supplement in the history of sports nutrition. It has been studied in both young and old individuals, and has not only been found to be beneficial for numerous attributes, but (more importantly) safe.
Creatine has been shown to help improve[1,2,3,4,5]:
- ATP Production
- Lean muscle gain
- Body composition
- Recovery from exercise
- Hydration
- Muscle strength
- Cognitive function
- Mood
- Glycemic control
Basically, there’s no reason to not supplement with creatine. All of the misconceptions regarding creatine (causes hair loss, causes bloating, messes with hormones, etc.) are completely unfounded and lack substantial evidence in research. It’s also not necessary to “load” creatine by taking 20 grams of it per day.
All you need to do is take 5 grams per day every day and you’ll saturate your muscles with creatine in a couple of weeks, at which point you’ll start deriving benefits from the increased energy production and cellular hydration.
Our Pure Rebuild post workout supplement supplies the full research-backed dose of 5 grams of creatine as well as valuable electrolytes and essential amino acids to support the body’s recovery, repair and growth after a hard workout.
#2 Protein Powder
Consuming enough protein isn’t only important for building muscle and losing fat, it’s also essential for optimal health, immunity, and ordinary daily functioning.
Protein supplies the very building blocks (amino acids) your body needs to build & repair muscle tissue, synthesize hormones, create neurotransmitters, and sustain vital organs, structures and tissues in the body (including your hair, skin & nails).
As essential as protein is, many individuals (women, in particular) struggle to consume adequate daily protein.
This is where a high-quality protein powder, such as whey protein, egg protein, or vegan protein, can be a huge help.
Protein powder is cost-effective, delicious, and versatile. It makes an ideal quick-fix meal before or after a workout, and it can also be incorporated in protein oatmeal, protein yogurt, waffle/pancake batter, homemade protein bars/cookies, or protein smoothies.
#3 Multivitamin
No matter what your goal is, proper nutrition is essential.
Our diet provides us with all of the essential nutrients -- amino acids, fatty acids, vitamins, minerals, polyphenols, and antioxidants -- we need to not only survive but thrive.
In theory, we should be able to obtain all of these essential nutrients from whole foods (fruits, vegetables, lean protein sources, healthy fats, whole grains, nuts, seeds, legumes).
However, due to the combination of certain farming practices, food storage, and the fact that a significant portion of the population doesn’t eat a very healthy diet, many individuals are missing out on key nutrients, including the likes of vitamin D, magnesium, zinc, and iron.
Highly active individuals are also prone to micronutrient deficiencies due to their increase levels of physical activity, which ramps of their body’s requirements for essential vitamins and minerals.
Using a high quality multivitamin, such as 1UP Multi-Go Men or Multi-Go Women, can help fill in any nutritional gaps that can present themselves in the diet.
#4 Healthy Fats
Fat is often viewed as something negative, particularly when excessive amounts of it are stored within the body. However, some fat is essential for basic survival and optimal daily function.
Included amongst the roles essential fatty acids play in the body include[6]:
- Hormone production
- Vision support
- Aiding nutrient absorption
- Creating cell membranes
- Energy production
- Control inflammation in the joints
- Cognitive function
Sources of healthy fats in the diet include:
- Avocado
- Cheese
- Dark chocolate
- Whole Eggs
- Olives & Olive oil
- Nuts
- Seeds
- Fatty fish (salmon, mackerel, etc.)
- Full-fat yogurt / cottage cheese
One other option to include in your daily diet (especially if you don’t eat enough fish) is an omega-3 supplement. Omega-3 fatty acids are one type of essential fatty acids that most individuals don’t consume enough of, typically because people don’t consume enough fatty fish.
Using a high-quality omega-3 supplement, such as 1UP Omega-3, can help increase your intake of omega-3 fatty acids to promote a good balance between omega-3 and omega-6 fatty acids.
#5 Greens & Reds
As we mentioned above, in theory you should be able to obtain all the nutrients you need from your diet.
Nevertheless, many individuals struggle to consume enough high-quality foods each day for a variety of reasons. Besides, even if you are consuming enough whole foods each day, certain farming practices and food preparation methods can actually reduce the micronutrient content and quality of foods.
This is where a greens and reds supplement can be beneficial. Think of it in the same ilk as you would a multivitamin -- to help fill in the gaps on those days when you might be on the go and come up short on your fruit and veggie intake.
Our organic vegan greens & reds superfoods formula supplies 19 organic fruits and vegetables in every scoop to help support digestive system & gut health, immune function, and metabolism.
References
- Bird SP. Creatine Supplementation and Exercise Performance: A Brief Review. Journal of Sports Science & Medicine. 2003;2(4):123-132.
- Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226.
- Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
- Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society B: Biological Sciences. 2003;270(1529):2147-2150. doi:10.1098/rspb.2003.2492.
- Gualano B, Novaes RB, Artioli GG, et al. Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training. Amino Acids. 2008;34(2):245-250. doi:10.1007/s00726-007-0508-1.
- https://openoregon.pressbooks.pub/nutritionscience/chapter/5a-function-of-fats/
