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Supplements
Health | February 03, 2015
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 supplement – Pre-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.
Private Member |
Hi zuz I would love to see another sample diet of your average day. I know you recently talked about the bulletproof coffee and the protein/greens supplement so I’m just curious as to what your “average” day looks like. Thanks
Private Member |
i wish there was vita whey in UK. I take SunWarrior – vegan protein which is super nice too 🙂 x
Private Member |
For the past month 6 months I’ve been taking mens one a day. I added fish oil, b12 and zinc to my daily vitamins about a month ago. Am I taking the right stuff to boost my metabolism? Are your supplements geared more towards women, or can men take them too?
Private Member |
lake tahoe, nv, usa
The supplements that I take are not just for women. Men can benefit them just as much. Some of the best metabolism boosting supplements usually contain green tea extract. I love drinking regular green tea as an extra way to boost my metabolism. Try it if you notice any difference. B12 is important if you don’t get enough meat in your diet and zinc is important mostly for your immune system. I think that taking vitamins is great and if you can feel the difference I would continue. I take prenatal vitamins and these supplements because it really works for me.
Private Member |
Hi Zuzka, when I do weight, the muscle soreness take 2 or 3 days to recover. Is there anything I can take to make the process faster?
Private Member |
lake tahoe, nv, usa
Try some Deep Relaxation and try to increase your protein intake (not calories, just protein ratio)
Private Member |
Hi Zuzka, you are amazing !!
I have been doing your workout on and off since January, I feel so good when I’m consistent. Now, I would like to get my legs a big bigger,specially my ankles ( good luck with that, right?) is that creatine going to get me big every where too, like my stomach , back and such ? because I sure don’t want that.
Thank you
Private Member |
lake tahoe, nv, usa
Hi Zoraya, I don’t think you can get your ankles bigger as those are joints 🙂 haha but maybe you meant calves? If you want more muscular calves I suggest to add weighted calf raises every day after your workout as an addition. You can do one leg, weighted calf raises with 12lb dumbbells 3-5 sets of 20 reps daily. Your calves are small muscles that recover fast, and besides 12lb dumbbells is not too heavy so you can do it every day, until you see visible results. If you’ve been working out with me for a while and your calves is the only part of your body that you’d like to shape up a bit more, then I recommend the extra exercises over the creatine, because like you said, it can cause an overall weight gain.
Private Member |
Thank you Zuzka.
I will try the calves thing. No, my calves are the only thing :(, I would also want to slim my wast and I see it happening , slowly. I would like to know how you get so ripped in your upper body without losing everything in the the bottom. When I do all those burpes, I think my legs also get skinny. I am not big. How do you balance that ?maybe I ned to eat more?
Thank you.
Private Member |
Zuzka,
Ingredients of Supreme Green only says 100% natural and does not say they are organic. How do you feel about that?
If they are not 100% organic, are you not consuming chemicals used to grow them?
Private Member |
I’m consuming 100% organic supplements
Private Member |
kraków, poland
Hi, Zuzka! Can I take bulletproof coffee with supplement CLA+green extract at morning on empty stomach before workout?
Private Member |
Hi zuzka,
What are your thoughts about Usana health sciences supplements?
Private Member |
Is Forskolin a safe supplement?