Supplements

What do I take and why do I take it?

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I am an active individual, who is currently on a strength training regime. All of the supplements I take are to suit my lifestyle and training.

  • Active Womens Multivitamin

This is an incredible multivitamin that supplements for 32 different substances. This is a great vitamin to take for any active individual that wants to keep their immune system up to scratch and ensure they are not deficient in important vitamins, minerals or nutrients.

I take 1 tablet a day.

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  • Vitamin D3- Aids protein synthesis, immune function and mood

D3 is primarily known for improving calcium absorption and increases bone mineral density. Other benefits identified are a reduction in bad cholesterol (LDL) levels, improving immune function and aiding protein synthesis.

Many people are deficient in vitamin D due to our lack of sunlight and more indoor sedentary lifestyles.

I take 1 soft gel (2500iu) a day.

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  • Creatine Monohydrate- Power output

Creatine has been very heavily researched so if you type it in on the internet, you will be overwhelmed with information, so I will try to summarize and simplify.

Creatine is a combination of 3 amino acids that provide energy for short explosive movements by increasing the synthesis of ATP. It increases your overall power output and therefore improves training intensity and recovery. It will not make you stronger, faster ect… it just allows you to train at a higher intensity and recover more which could lead to you becoming stronger and faster.

I take 5g of powdered Creatine monohydrate a day.

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  • Fish Oil

Fish oil is an essential fatty acid because we cannot synthesize it in our bodies, so we must consume it. The amounts found in food are very minimal, so supplementation is often required. Omega 3s improve Beta-Oxidation which breaks down fatty acids for use as energy and also increases good cholesterol (HDLs).

I also take fish oils to improve muscle protein synthesis, cognition and reduce inflammation.

I take one soft gel a day (350mg EPA and 240mg of DHA).

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  • Vitamin B Complex

The vitamin B complex is a combination of 8 B Vitamins. Some of the main benefits are a reduction in tiredness and fatigue, regulation of the nervous system, immune system and red blood cells.

I take 1 tablet a day.

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  • Whey Protein Powder

Whey Protein is a protein found in milk. It contains essential amino acids like leucine, isoleucine and valine. These amino acids allow for muscle protein synthesis to build new muscle. I take this to maximize Muscle protein synthesis and recovery. I also love whey because I use it to bake quite a lot and it tastes divine; Smoothies, porridge, cakes, yoghurt, you name it you can make it.

So that’s a run down on the supplements I take. I take these based on scientific evidence and with the advice of a performance nutritionist.

I get all my supplements from MyProtein because they do high quality supplements at great prices !

Hope you enjoyed this read and feel free to ask questions.

Leisha x


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