| 57 Comments  | Health

When it comes to supplements, I look at them as they are – supplements. In other words, I don’t look at them as magic substances that will make me stronger, better, faster, slimmer, or sexier. They are a convenient way to get the nutrients my body needs, when real food is not available. There are two major categories of nutritional supplements: essential nutrients and nonessential nutrients.

Essential Nutrients

Essential nutrients are those that we need for normal physiological functioning and are present in food.  These nutrients must be digested, since the body doesn’t have the capacity to make them itself.

Although no supplements are absolutely essential, low intake of calories, macronutrients and micronutrients are common due to our busy lifestyles. For bad days and times when food is not readily available the 3 staple supplements are always good to keep on hand.


3 Staple Supplements

1. Protein supplementPre-workout Protein Blend with Botanical Fat Burner (Zuzka brand)

Great for smoothies and frozen desserts.


I also use whey vanilla and chocolate protein you can also use in baked desserts.

The one I use most commonly is flavorless chocolate  and vanilla flavored Jay Robb.

Food equivalent: Any complete protein source including meat, fish, poultry, egg whites, etc.

2. Greens Supplement – I use premium quality Supreme Greens.

Food equivalent: Vegetables, Fruit.

3. Fish Oil Supplement –  EFA (Zuzka brand) that you can buy in my store – it’s balance blend of omega-6 and omega-3

Food equivalent: Salmon, anchovy, sardine, flaxseeds, chia seeds, enriched eggs, grass-fed beef, walnuts.


Nonessential Nutrients

Nonessential nutrients are food based nutrients that either your body can make itself, or nutrients that aren’t needed for normal physiological functioning. While they’re obviously not on the top of the nutritional priority list, they’re still very popular, because some of them produce positive benefits when used specifically to enhance certain physiological responses. Here are some examples of nonessential nutrient supplements:

  • Caffeine – prior to your workout to improve Central Nervous System (CNS)  output
  • Green Tea Extract – daily during fat loss periods to stimulate metabolism
  • Creatine – daily during high intensity training to increase energy and lean body mass
  • CLA – daily during fat loss periods to stimulate metabolism, and down-regulate leptin (satiety hormone) during weight loss phases.

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57 comments on “Supplements”

  1. private avatar image

    Private  | 

    Hi Zuzka, What do you think of protein bars? Do you have any plans to make one of your own? I tend to always need some kind of a healthy snack when at work.

    • private avatar image

      Private  |  Los Angeles, CA, USA

      Yes I’m planning on having protein bars in my supplement line.

      • private avatar image

        Private  | 

        Cool! Thanks for the reply!

  2. private avatar image

    Private  | 

    Hi Zuzka, thanks for this interesting article, it has become clear that I have to take a multivitamin, omega 3 capsules and protein shakes. I would like to know what you think of the BCAA? , Would it be advisable to take them?

  3. private avatar image

    Private  | 

    здравствуйте зузка! скажите какой жирожигатель вы пьете,

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