5 Supplements to OPTIMIZE your Health and Performance!!  

Fish Oil

Fish-oil supplementation improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body. Fish oil provides two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the form of omega-3 fats preferred by the brain and body.  Some practitioners have recommended a combined daily intake on the order of 3 grams of EPA and DHA for an otherwise healthy individual, although the exact amount is dictated by one’s total omega-6 intake. Each brand of fish oil has a different concentration of EPA and DHA per serving as indicated on the label. Individuals may have to take multiple servings to get 3 grams of EPA and DHA, as brands may include omega-3s that are not either (e.g., ALA). Flax seed or oil is not an appropriate supplement for omega-3’s. Flax is a good source of ALA, but because of the poor conversion to EPA and DHA, it is not recommended. If the individual is vegan, DHA can be obtained with algae oil.

Recommended Doses of Omega-3 Supplementation:

Female Adolescents and Adults (14+ years)1.1 grams
Male Adolescents and Adults (14+ years) 1.6 grams
Female (Pregnant) 1.4 grams

The American Heart Association recommends 2-4 grams daily of EPA + DHA omega-3 fatty acids for patients that need to lower their serum triglyceride levels.

Vitamin D3:

A steroid hormone  that controls the expression of over 1000 genes. It is synthesized naturally from the sun and ingested through leafy greens.  However, recent studies have shown that 70% of people do not meet the requirements for adequate Vitamin D levels in the blood.  Great, but what does that mean.  Low levels of serum Vitamin D put you at risk for cancer, immune dysfunction, impaired cognitive function, increased systemic inflammation, accelerated aging, impulsive behaviour to name a few.  The most important factors negatively affecting the bioavailability of Vitamin D include: sunscreen use, body fat, age, living in a northern latitude (that means you, you gold medal hockey playing Canadian).  Vitamin D SweetSpot: Serum Blood tests ~ 40-60ng/ml. Get your blood work done and supplement as per your results!!! At less then $10/bottle theres no argument against it!! hahaMagnesium:

Magnesium is an essential mineral for staying healthy and is required for more than 300 biochemical reactions in the body. Multiple health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth….The other crucial health benefits of magnesium include protein synthesis, relief from bronchospasm (constricted airways) in the lungs, and improvement of parathyroid function. It boosts the bio-availability of vitamin B6 and cholesterol, improves muscle functioning, and prevents osteoporosis, insomnia, constipation, heart attacks, hypertension, constipation, migraines, kidney stones, and gallstones. Magnesium intake higher than 250 mg/day associated with a 24% increase in leg power & 2.7% increase in muscle mass. (http://onlinelibrary.wiley.com/doi/10.1002/jbmr.2692/full)Protein Powder:

Protein is absolutely necessary in building new muscles!!! if you aren’t getting the bare minimum of dietary protein, your body will find protein from somewhere:  your muscles. This means that while you’re busting your ass in the gym trying to add muscle, your body is tearing down muscle in an attempt to recover from your earlier workout!!  Whether its as a snack, or right after your workout, protein shakes are quick, easy, and relatively cheap source of protein.   Check out this article Coach Dan wrote on Grass Fed Whey: is it a scam?? Carbohydrates:

GHASP!!!!! thats right, i said it!! Carbs. Love them or hate them, the right carbohydrates, ingested at the right time is a driver for performance.  try ingesting a Low Glycemic index carb 2 hours BEFORE your workout.  Coincidentally, try getting a quality carb IMMEDIATELY after your workout!! Try this for a couple weeks and watch your performance soar!!!

Pre-workout (60-120 minutes):

  • Solid meal (i.e. NOT liquid) containing carbs and protein
  • Carbohydrates – 0.44g/kg target body weight
  • Protein – 0.44g/kg target body weight

Post-workout (within 60 minutes) :

  • Banana ASAP
  • Solid or liquid meal containing carbs and protein
  • Carbohydrates – 0.44g/kg target body weight
  • Protein – 0.44g/kg target body weight

If you have any questions about nutrition give us a ring and we’ll be sure to get you pointed in the right direction