Top 3 Supplements to Consider

In the fitness industry, supplements are a common topic. With what seems to be 1000s of option and different products, it can be overwhelming to know what is worth taking and what is a waste. It is of critical importance that you understand this fact: No supplement meant for improving physical fitness is worth taking if your diet or exercise plan isn’t effective. Only when used in combination with a good exercise routine and a diet plan that is structured correctly, can supplements be beneficial. It should also be noted that the vast majority of supplements are either untested or unproven. It is likely that many of the supplements on the market today provide no actual benefit. For today, we would like to highlight the 3 products that we recommend the most to beginners and advanced lifters alike.

1.) The Staple - Whey and Casein Protein Powder

Protein is an essential part of a diet geared towards muscle growth. However, most people don’t consume nearly enough protein each day. Protein powders make hitting your protein goals each day much simpler. Most powders have between 20 and 25 grams per scoop so that with just a few shakes per day, you are much closer to your goal. The typical recommended daily goal is 1g of protein per pound of bodyweight. A 200-pound person would be aiming for 200 grams of protein on a daily basis. It is possible to consume all of it from other sources, but a protein powder will make it much easier and reduce the amount of meat eaten daily. We recommend whey protein for post workout shakes and casein protein for a pre-bed snack or as a meal replacement.

2.) The King - Creatine Monohydrate

Creatine monohydrate is the king of supplements. Its effects have been studied longer than almost every other supplement on the market for assisting with strength and fitness goals. It is also relatively cheap making it affordable for most of the population. Without going into too much detail- its effects are proven, it is completely safe, and is one of the most cost-effective options on the market. There is no need to try the different forms of creatine that always hit the market. Just get creatine monohydrate and enjoy the benefits.

3.) The “When in Need” - Pre-Workout

Pre workout is by no means essential, but it is effective. The ingredients in them have proven to increase strength and endurance compared to placebos in clinical trials and the caffeine in them is a great way to get a boost for your workouts. With that being said, our recommendation is to use them sparingly if they are caffeinated versions which tend to work best. We advise this because caffeine does cause addiction. Not the same level of addiction as drugs and alcohol but it is addicting, nonetheless. By consuming them too often, you run the risk of becoming reliant to the point that you can only have good workouts when you drink a pre-workout beforehand, and your workouts are much worse when you don’t. By limiting usage to only when you need a boost, you can ensure that you get the benefits when needed as well as not becoming reliant on them as a stimulant. Also, good to remember is that more is not always better. Find one that is dosed correctly for your tolerance level. If you have a low tolerance to caffeine, something with 100 mg may be plenty. While most people have a high tolerance and can handle 300mg or more, it should not be forgotten that too much caffeine can lead to heart issues and even death. If taking 300mg of caffeine doesn’t give you the boost you need, it is probably time to stop taking it for a few months to let your body return to normal.

While there are other supplements on the market that we recommend, this is a great place to start for most people. If you have a great exercise routine and diet, you will get great results. If you have those and add these in, you will get better results. By that point you will be advanced enough to understand the dynamics of supplements and how they interact with diet and exercise which will help you make more informed decisions on whether to take anything else.

*As always, speak with your doctor before starting any exercise, diet, or supplement routine. Although all of the supplements listed here are safe for the majority of people, each case is unique and should be looked at on a case-by-case basis. We are not dieticians or doctors and are only providing information based on our experience in the industry.

The Best Post Workout Food: Gummy Bears?

Sugar has become a topic of many debates for as long as I can remember. Most of them end up coming to the same conclusion: sugar is almost always something that you want to avoid in your diet. A change as simple as removing sugar and calorie dense soda from your day can make a huge impact on your weight loss, mood, and health. Establishing that sugar, in general, is poor for your health is a simple argument to make because there is ample scientific literature to back up those claims. It is also becoming mainstream knowledge so very few people would dare argue in support of sugar. There is another topic that is just as well proven but not nearly as accepted or even known by the public: Some types of gummy bears are a great post workout snack.

Here’s why.

Your muscles store glycogen for energy and consume that glycogen during exercise. When those stores have been depleted, your body will then work to restore them during the recovery process. What is the easiest way to restore glycogen stores? By consuming dextrose, which is essentially the same chemical breakdown. What has dextrose as a main ingredient? You guessed it. Some brands of gummy bears! By consuming dextrose post workout, you are essentially jump starting the recovery process. The greatest part of this process is that, because your body is still using energy, the sugar is used immediately instead of being stored as fat. Talk about a good excuse for a fun snack!

A few considerations for implementation:

• Only some brands of gummy bears use actual dextrose. Make sure to check out the ingredients to be sure that dextrose is the sweetener used and nothing else.

• This is not an excuse to gorge yourself on gummy bears. The portion has to be in moderation, or you risk over-eating and causing the excess to be stored as fat.

• There are many different options to use other than gummy bears. Gummy bears are the most fun, but dextrose can also be found in powdered Gatorade (pre-bottled uses a different sweetener), and some post workout supplements. My favorite is Ignition by 1st Phorm. It is flavorless so it can be mixed with your post workout protein. This is great for two reasons. One, it makes all protein shakes taste better. Trust me. Two, if you take creatine, you can mix it all together and the dextrose will also help your body absorb the creatine more effectively.

Sugar is, for the most part, bad for your health and should be avoided in most scenarios. However, using dextrose as a post workout recovery snack/drink will not only not harm you, but will actually help you recover. So, grab some Ignition or gummy bears and enjoy a post-workout snack/drink within 60 minutes of training and enjoy the benefits of dextrose and a quicker recovery!

Healthy Island Breeze Smoothie

Ingredients

1. 1 cup frozen pineapple

2. 1/2 cup unsweetened coconut milk

3. 1 scoop Level-1 Vanilla Ice Cream Protein

Directions

1. Layer all ingredients in a blender from liquid to solid, then blend until smooth and think

*You can sub any similar protein for the Level-1 and we carry several other options that would work; however, we believe Level-1 is the best for this recipe for both flavor and consistency.

Healthy Berry Refresher

Ingredients:

• 1 cup frozen mixed organic blueberries

• 1 cup frozen wild blueberries

• 1 scoop Mixed Berries Micro-Factor

• 2 cups water

• 1 tsp honey

Directions

1. Add all ingredients in a blender and blend until smooth.

Healthy Homemade Energy Drink

Ingredients:

• 8oz of water or sugar-free lemonade

• 1 scoop of Megawatt (Pink Lemonade)

• Sparkling water

• 1 cup of ice

Directions

1. Mix your Megawatt with your water or sugar-free lemonade.

2. Pour over ice and top with your choice of sparkling water. Add a lemon if you would like.

Healthy Triple Chocolate Shake

Ingredients:

• 1 cup almond milk

• 1 cup ice

• 1 tsp cocoa powder

• 1 tbsp chocolate syrup

• 1 scoop Level-1 Milk Chocolate Protein
  

Directions:

1. Layer all ingredients in a blender from liquid to solid, then blend until smooth and thick.

2. Add whipped cream and/or sprinkles.

*Level-1 Protein is available at The Factory! You can sub other protein powders, but we believe Level-1 is the best to use. Try it, we promise you won’t regret it!

To Creatine or Not?

One of the most common questions we get from our members, clients, and the community is whether or not creatine should be taken as a dietary supplement. This is a great question, and we will attempt to provide you with enough evidence as to why most people definitely SHOULD take creatine as a dietary supplement.

TLDR: Yes, take creatine. Take 5g per day, every day and reap the benefits. (It is important to note that while creatine is safe for the majority of the population, it is always recommended to consult with a healthcare professional before starting any new dietary supplement.)

Benefits of Creatine

Creatine is a popular dietary supplement used by athletes and bodybuilders to improve their performance and build muscle mass. Some of the benefits of creatine include:

1. Increased muscle mass: Creatine helps to increase muscle mass by promoting the production of new muscle fibers and increasing the size of existing muscle fibers.

2. Improved strength and power: Creatine supplementation has been shown to improve strength and power output during high-intensity exercise.

3. Enhanced recovery: Creatine can help to reduce muscle damage and inflammation, leading to faster recovery after exercise.

4. Increased endurance: Creatine has been shown to improve endurance performance by increasing the availability of energy to the muscles.

5. Neuroprotective properties: Creatine has been shown to have neuroprotective properties, which may help to protect against neurological diseases and injuries such as dementia and Alzheimer’s disease. It has also been shown to improve cognition and increase brain health.

Cons of taking Creatine

1. Rare but possible upset stomach

2. Possible Dehydration

As you can see, the benefits of taking creatine far outweigh the negatives. Stomach upset side effects are very rare and most people will never experience it. Dehydration is also easily avoidable by consuming enough water daily. (This is something you should already be committed to doing whether or not you are taking creatine. We recommend somewhere around 1 gallon per day for most people.)

Extra considerations:

1. Creatine is one of the most widely studied supplements available. It is relatively inexpensive and is the most bang for your buck of all legal supplements in terms of cost vs. benefits.

2. Pure creatine monohydrate is the best form to take. There are various other types and every year companies seem to come out with new variants. Don’t fall for the marketing traps. Monohydrate is king.

3. No loading phase is necessary. While it is true that it is a saturation supplement (this essentially means that it only works if it is consumed daily - I.E., taking it every other day won’t work.) The initial loading phase will cause saturation faster, but it will not work better than just taking a standard dose every day like you would normally after the loading phase. Our recommendation is to take 5g per day every day.

4. There is no need to cycle on and off. There is no research that shows any correlation between long term creatine use and negative effects.

5. More is not better. Any excess creatine will be excreted in urine so taking double or triple servings will do nothing but cost you money.

6. Creatine is found in red meat but in fairly low quantities. The chance of consuming enough from diet alone is very unlikely so supplementation is the only way to hit the right levels.

There you have it! Get some creatine monohydrate, take 5g every day, enjoy the gains!