“SUPPLEMENTS ARE NOT A SUBSTITUTE FOR FOOD, THEY ARE THERE TO AID YOUR OVERALL DIET!”
I get a lot of questions about supplements, what to take, when to have them and how much. One thing I want to get straight is that supplements are not a substitute for food, they are there to aid your overall diet! People have come to the conclusion that supplements can replace nutritious food, this is not the case! The fitness industry has boomed and there are now some fantastic supplements out there that can really help you and aid your overall diet! There are different supplements I would suggest for different people depending on their goals but below I am going to suggest my top 5 overall supplements!
Whey protein is a fantastic supplement but choosing the right one for you is vital! One recommendation is always tell people when they are looking for whey protein is find one that has the highest amount of protein PER GRAMS NOT SERVING with the least amount of carbohydrates and fats. This is where people are getting caught out and its usually with the cheaper products so always look for a protein which is a ‘Whey Protein Isolate’ and you are going to be on the safe side! Luke’s recommended whey protein:
Digestive Enzymes are a key supplement to any diet and one of my top recommendations to aid any diet! We eat food, but our digestive system doesn’t absorb food, it absorbs nutrients. Food has to be broken down from things like steak and broccoli into its nutrient pieces: amino acids (from proteins), fatty acids and cholesterol (from fats), and simple sugars (from carbohydrates), as well as vitamins, minerals, and a variety of other plant and animal compounds. Digestive enzymes, primarily produced in the pancreas and small intestine, break down our food into nutrients so that our bodies can absorb them. If we don’t have enough digestive enzymes, we can’t break down our food which means even though we’re eating well, we aren’t absorbing all that good nutrition.
Symptoms that suggest you might have problems with digestive enzymes are; Gas and bloating after meals, the sensation that you have food sitting in your stomach or feeling full after eating a few bites of food.
Different enzymes catalyse different digestion reactions; Amylase catalyses the breakdown of starch into sugars in the mouth and small intestine. Proteases catalyse the breakdown of proteins into amino acids in the stomach and small intestine. Lipases catalyse the breakdown of fats and oils into fatty acids and glycerol in the small intestine.
So when choosing the right digestive enzyme and it’s the same with every supplement usually the cheapest are always a waste of money and always check the label and make sure these key enzymes are included! Luke’s recommended Digestive Enzyme:
Omega 3 capsules are also one of my top recommended supplements as it has so many benefits and again is hard to get enough from a day to day normal diet!
In an ideal world, we would be able to obtain an optimal intake of all nutrients from food sources alone. Dietary sources of omega 3s are nuts, seeds and in particular, oily fish such as mackerel, salmon, herring, tuna and anchovies. But not everyone likes the food sources that contain Omega 3, so that’s why it’s a great product to supplement with. Here are some of the key benefits of Omega 3:
- Cardiovascular Function
- Brain Health
- Hair, Skin & Nails
- Mood Balance
- Weight Loss
- Hormonal Balance
- Immune Support
Lukes recommended Omega 3 supplement:
Greens Supplements are high on my list because like myself, one key lacking area of most peoples diets is greens! Greens supplements are veggies, fruits, algaes and/or grasses that have been compacted and distilled into powdered or capsule form. Greens supplements can function as a serving of fruits and vegetables, and contain vitamins, minerals, fibre, and phytonutrients. The key area of consuming these foods is the help of the fibre intake, which increases your digestive health! So along with greens from foods supplementing with greens capsules or powder can provide a massive help! I do recommend buying capsules as the taste of greens drinks are not the best! Luke’s recommended Greens supplement:
BCAA are Luke’s most used product and one of his highest recommendations! Branched Chain Amino Acids (BCAAs) refers to three amino acids: leucine, isoleucine, and valine. For people with low dietary protein intake, BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time. Supplementation can also be used to prevent fatigue in athletes. They are also great tasting and I find they are great for helping to reduce cravings! They are mainly consumed around exercise but do no harm in having them whenever you fancy a great tasting drink with no calories! Luke’s recommended BCAA supplement:
Other key supplements are your vitamins, minerals, creatine, pre workout and others! All of Luke’s clients receive a full supplement list along with their training and nutritional plans!