I DON'T KNOW WHAT I'M DOING

supplements: where to start

You just started at Allegiate and you want to put your best foot forward with your fitness. You’ve heard nutrition and supplements are important, but you’re not sure where to start .

In this post, you’ll learn the following about supplements:

  • Why you should consider supplements

  • Which supplements you should take

  • Why you should take those supplements

  • Can you succeed without supplements?

WhY you should you consider taking supplements

Bottom line is they work. Why?

The direct impact of supplements as well as the positive feedback loop created from habitually taking them.

We live in a high-stress, toxic world and we are ill-equipped to handle it. We need supplements that help us replenish micro-nutrients for our systems (immune, muscular, nervous, endocrine).

The other part is that people simply need a feed forward mechanism: take supplements, sleep more, drink more water, eat more vegetables. 

what supplements should you take and why? 

  • Multi-vitamins

  • Fish Oil

  • Magnesium

  • Zinc

  • Probiotics

Multi-Vitamins

Why: We consume processed foods with poor nutritional quality. We need to replenish those. Plus, working out also demands and utilizes more micro-nutrients.

Good Multi’s have two major components:

1. Proper Ratios: the ratio of minerals and fat-soluble vitamins matters. Inappropriate ratios and dose can lead to toxicity.

2. Bio-availability: Bio-availability is needed to actually get the intended benefit. If this is missing, the supplement will not be utilized properly.

How often should I take them?

Multivitamins come in morning and evening packs. You should take 3 AM pills in the morning and 3 PM pills in the evening.

Note – males and females have different multivitamin needs. As a result, there are separate multis designed for males and females.

Fish Oil 

Why: We consume processed foods and vegetable oils which have Omega 6s. We need fish oil to balance out those Omega 6s.

If you eat a lot of processed foods, you need more fish oil.

If you are more prone to stress-related disease (android body type - storing fat above your belt) you need to lower overall inflammation. Omega 3’s present in Fish Oil supplements can help achieve this.

How often should I take them?

  • Males: 1-3 Pills in both the morning and evening

  • Females: 1-2 Pills in the morning

Magnesium

Why: It is involved in over 300 enzymatic processes. These processes are how you body metabolizes macro-nutrients to create energy. Additionally, it is an important electrolyte that helps control intra-extracellular cell fluid control 

How Much: If you sweat more, are under stress, or have insulin resistance, you will have a higher need for magnesium. That being said, almost everyone could use more.

A common question we get is: “Can I get it from food?”

Due to high stress lifestyles and food lacking nutrient quality, it is very difficult to get enough through diet alone.

Males:1-3 Pills Both AM/PM

Females: 1-3 Pills PM

Zinc

Why: Zinc is involved in numerous aspects of cellular metabolism. It is required for the catalytic activity of approximately 100 enzymes.

It also plays a role in:

  • immune function

  • protein synthesis

  • cell division

  • androgen function

It also helps increase utilization of DHEA/Testosterone within the body through increased health and function of your cells.

How Much: Zinc is a mineral and you can develop toxicity so there is a much lower amount you need relative to magnesium. However, appropriate daily intake is recommended due to your body not having methods to specially store Zinc.

Males: 1 Pill AM, 1 Pill PM

Females: 1 Pill AM

Probiotics 

Why: We collectively over consume antibiotics. This has killed our gut bacteria diversity. Probiotics serve to promote healthy microbiome/gut bacteria

The combination of our hyper-sanitary society, lack of exposure to natural allergens+bacteria, over-processed foods, and many other factors, has led to lower gut bacteria diversity.

How Much: This is a tricky one, diversity is the key here where a good probiotic supplement should be utilized in conjunction with a probiotic and prebiotic-rich diet.

Taking a pill combined with fermented foods like pasture-raised yogurts, pickled, fermented foods, lots of vegetables will help lead to a healthy diverse gut bacteria.

Males/Females: 1 Pill AM

Can you survive Allegiate without supplements?

absolutely

The question will inevitably come up based on seeing supplements on our shelves. We’re just giving you an answer before you even may ask.

Focus first on our habits (Allegiate Habits). these are the base of your pyramid. Then look to compliment this with the appropriate supplements.

If you have specific goals like putting on muscle or losing fat or optimizing neural function during workouts we have options there too, we offer nutritional consults where we can specify exactly what you need to get you there. 

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