The definition of a supplement is, "something that completes or enhances something else when added to it." Nutritional supplements do just that... they complete or enhance your diet, but are not replacements for a healthy diet.
Through the first 7 weeks of BodEvolve you learned what a healthy, balanced nutritional plan looks like. Adequate amounts of protein, fruit and veggies, and the right fats and carbohydrates will help your body thrive. But you aren't perfect, and there will be days when you don't get all of your servings of each of those items in. This is where supplementation comes in!
There are tons of supplements available, but for the purposes of this program, there are three supplements you should keep on hand:
- Protein powder
- Greens supplement
- Omega-3 fish oil
1. Protein
My personal preferences for protein powder are Bone Broth Protein and a "clean" whey protein. By "clean", I mean that there isn't much else in there. Check the ingredient label! Bluebonnet is a brand I tend to gravitate toward because it contains whey protein isolate, natural vanilla or chocolate, and stevia. Nothing else! There are other brands like this, too. You just have to read the ingredient labels!
On days you miss a protein serving, add in a scoop (2 for guys!) to supplement!
2. Greens Supplement
There are many greens/ superfood supplements on the market, so experiment with them to find one you like. I like to use Green Superfood by Amazing Grass. Again, just check the ingredient label to be sure there aren't any added chemicals in there that you don't recognize. And also be sure the ingredients are organic! You don't want to supplement with a concentrated dose of greens that have been treated with pesticides.
Add a scoop of greens on days you haven't been able to get in all of your veggie servings.
3. Omega-3 Fish Oil
Quality is important when it comes to all supplements, but especially with your fish oil! Don't go for the less expensive brands you can find in the drugstore or grocery store. Fish oil can be contaminated with PCBs and mercury, and it goes rancid easily, so you need to be sure your oil is pure and fresh. (More about that here. Unfortunately, the recommended brands aren't available in Monroe! I use Nordic Naturals from Fiesta) If your fish oil has a really fishy taste, it may be rancid and you shouldn't take it. It's always a good idea to store your fish oil in the fridge after you get it home.
I take 2-3g of fish oil on days that I don't eat a serving of fatty fish, like wild salmon or wild sardines.
This week, your job is to start using your supplements to fill in the gaps on days your eating is less than perfect. Always shoot for getting in all of your nutrient needs from foods, but learning how to fall back on supplements is a valuable tool to have in your toolbox!
Summary
1- meal plan and prep
2- eat slowly and stop at 80% full
3- eat 3-4 meals daily: all anytime meals on non workout days, and up to 2 post workout meals on workout days
4- 100 oz of water daily
5- record daily: AT meals, PWO meals, freebies, and water intake
6- fill in with supplements on any days you don't get in all of your meal requirements