So you've been into supplement shop and you're wondering exactly what are all of these bright coloured boxes are and which of these do I need to be taking to reach my goals. I'm going to go into a little detail of my top 3 supplements I would recommend to the general population, Ireland in particular, that most people actually need more of to reach and maintain a better level of optimal health, rather than the ones someone in a supplement shop is going to advise you. First thing is first...Get all of these from food sources where you can, supplementing is the final port of call...not the first! However, realistically, with work, kids, stress etc. very few people reach the World Health Organisations recommendations and that is why supplementing is key for so many people, after all, it's better to supplement than not get these at all! In no particular order; 1, Greens Powder, do you get your 5-a-day, every day? Like the majority of Ireland, you probably don't. In Ireland the numbers are quite bleak. With only 21% of Men and 19% of Women reaching the World Health Organisations recommendation of 5 portions of fruit and vegetables a day, with children getting even LESS! This makes a greens supplement probably the most overlooked supplement out there and it's incredible that more people haven't copped on to this...the weather is getting worse...you're coming down with a cold...days off work...days off the gym...binge eating because you're sick? Get more vital micronutrients! All of which found in fruit and vegetables and these greens powders and by doing so you will boost your immune system and be much less prone to colds and flu's throughout the winter! TIP- Buy online from http://myprotein.com or http://bulkpowders.com to get better savings, these last for months and can be a game changer for your nutritional intake and all the health benefits that come with it...Stick a few scoops in a smoothie or shake! 2, Fish Oil. With all the major health benefits proven a million times over by the top researchers by eating 2 portions of fish per week (1 of which should be oily) is still an area in which most clients I see seem to be lacking. Bear in mind 1 in 3 people in Ireland are consuming no fish. Spain tops the list in Europe with an average consumption of fish at 40kg per head a year, much above the European average of 24kg per head. Whereas in Ireland the average fish consumption is only 16kg per head, much below the European average. If you are not reaching those portions each week you should be supplementing, aiming for 3g-5g of fish oils a day, whilst trying to actively get more fish into your diet, then you can start to come off the soft gels or liquid fish oil when you begin to get into the habit of eating more fish and oily fish. Fish oils are proven to aid recovery after a workout by helping to prevent inflammation and all of the other health benefits like preventing cardiovascular disease, lowering your LDL cholesterol (bad cholesterol) and much more, makes it a vital supplement! Tip- Get better bang for your buck with the fish oil liquid rather than the soft gels, keep an eye out in health food stores, it's a very inexpensive product with enormous health benefits. Try get a ratio of 2:1 of Omega 3 and Omega 6. Omega 3 is your flaxseed, linseed etc, fish oils. Omega 6 is the coconut oil, nut butter, extra virgin olive oil. 3, Whey Protein Powder The 2 previous supplements I would class as essential due the staggering statistics in Ireland across the board in regards to the lack of consumption. Protein is completely obtainable from good, lean food sources alone. Eggs, Beef, Chicken and Turkey to name a few. These are foods that most people eat on a daily basis, the others can be obtained from natural food sources but it's far less realistic and the studies prove that to be the case. So, why is whey protein powder in the list? Whey protein powder is widely consumed post-workout to aid recovery and promote muscle growth, but this powder is nothing that real-food wouldn't do if ingested at the same time you would usually ingest the protein shake. It's just very handy to have after exercise and goes down much easier than a chicken breast! If you think you need to be taking a protein powder, then read this... http://www.fitmalahide.com/blog/previous/2 Keep it simple when selecting a Whey powder, make sure there are no added ingredients it is just the Protein that you require! 4. Vitamin D We ALL need to supplement with this! We simply don't get enough of it in Ireland and the UK! Get a daily tablet and take it religiously. No amount of supplementation will help a bad diet. Sort out your diet and then use supplements to aid you in the areas where you are falling behind! If you need any more advice then get in touch with me directly! Gary Robb garyrobbpt@gmail.com 083-179-66488
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