When you’re working out regularly and intensely, it’s especially important to provide your body all the nutrients it needs to properly function. There’s more to this than eating enough protein, healthy carbs, and fats.
The importance of vitamins and minerals is unknown to many. Guys will rush to the store to buy the latest super-advanced, muscle-maximizing powder that contains a “proprietary blend” of fancy-sounding snake oil compounds, but few of them will pick up a multi-vitamin.
The fact is that your body needs a wide spectrum of vitamins and minerals to carry out the millions of sophisticated functions it performs every day. This is a basic need, like protein, carbohydrates, fats, and water. You want a continual supply of vitamins and minerals running through your body, supporting every growth and repair process that occurs.
Ideally, we’d get all of the vitamins and minerals we need from the food we eat, but this is nearly impossible with the ever-declining quality of soil and food (even in the world of organic). Thus, it’s helpful to supplement our diets with vitamin and minerals, and the easiest way to get all of the essential vitamins and minerals we need is a good multi-vitamin product.
“Omega-3” fatty acids (eicosapentaenoic acid–EPA–and docosahexaenoic acid–DHA) are an essential type of fat, meaning they can’t be synthesized by the body and must be obtained from the diet. ).
The two most popular types of omega-3 fatty acid supplements are fish oil and oil from the seeds of plants like flax, hemp, canola, and others, which contain alpha-linolenic acid. Fish oil is a superior source of omega-3s, due to the body’s inefficient conversion of ALA into EPA and DHA (whereas fish oil directly contains EPA and DHA).
An omega-3 is one of the best single supplements you can buy. It can help increase muscle growth, reduce soreness and inflammation, improve insulin sensitivity, prevent weight gain and speed up fat loss, and more.
Pick one of the multi-vitamins below, and get some fish oil caps too. If you don’t want to do the fish oil, or want an easy way to add some healthy fats into your diet, then I’d recommend Udo’s oil, a great source of plant-based omega-3s.
I also recommend that you consider a few other supplements: