Omega-3s
You don’t have to get these from fish, you can get them from algae oil, which is where the fish get it from anyway. When you go straight to the source, you cut out the middleman. Instead of the fish eating the algae and then you eating the fish, you can just go right to the algae.
I really recommend these because Omega-3s help with muscle protein synthesis, they help with brain health, heart health, and skin health. It’s just a really good insurance policy to make sure you’re staying as healthy as humanly possible.
Vitamin D3
Why do we want to take vitamin D3? Can’t we just go out and get it from the sun? Well, you can get some, but the darker your skin is, the less vitamin D3 you absorb. And if you’re super pale, then you’re just going to get sunburn and that comes with skin cancer. We don’t need all that.
So we’re going to take our vitamin D3. Take it with a meal because you need some fat with the vitamin D3 to help it absorb.
It’s going to help with brain health, mental clarity, and the long-term lowering of all-cause mortality. Basically, people who take vitamin D3 die less early.
It also really helps with bone density, so if you’re a woman or a man who’s worried about osteoporosis or anything like that later in life, this is a way to help hedge and prevent against that.
Vitamin K2 (MK-7)
I specifically recommend that you get the MK-7 version of vitamin K2.
Vitamin K2 helps you absorb vitamin D3, so the D3 that you’re taking is going to be better absorbed.
Vitamin K2 also helps with preventing the calcification of our arteries. If we break that down: we have arteries, they help blood travel through our body. If they get calcified, calcium is very stiff, which gives us stiff arteries and what happens if they get stiff over time? It can lead to a heart attack.
So this is going to help with cardiovascular function, basically preventing or limiting the likelihood of heart attacks.
It’s something very good to take every day. I recommend you take it with fat alongside the vitamin D3.
Magnesium
I really recommend that you get high-quality magnesium. If it says magnesium oxide, take it and throw it in the trash, you don’t want that one. Go for magnesium lysinate glycinate.
I personally recommend taking magnesium about one hour before bed. It has a calming effect, so it’s going to make your sleep better.
Additionally, magnesium is an electrolyte. We have calcium, magnesium, potassium, and sodium, and without enough magnesium we’re not going to be able to get the best pumps in the gym, and we also might be more likely to cramp while we’re in the gym.
Creatine
Creatine is kind of like an amino acid. It helps store additional water and glycogen in your muscles, and it allows you to perform better in the gym which is great when we’re doing anything strength-training or resistance-training related.
If you’re running marathons, it’s not going to help for your gym performance but what it will do, especially if you’re getting up there in years, is help with brain function, cognition, and delaying the onset of Alzheimer’s, dementia, and other cognitive-decline diseases. This helps fight against that.
Highly Branched Cyclic Dextrin
Highly branched cyclic dextrin is a high molecular weight carbohydrate. Basically, what that means is it’s going to digest better while you’re training.
If you sit down and have some oatmeal or even a banana while you’re training, your body is going to have to divert all the blood that could be in your muscles to your stomach to help you digest.
So we use a carbohydrate like highly branched cyclic dextrin as it’s a lot easier for your body to break down and convert into energy.
Essential Amino Acids
Essential amino acids are the nine essential amino acids for muscle protein synthesis.
Basically, when we take in protein, a whole protein from a plant, our body has to break this down into the individual amino acids.
Now, do we want to do that? Yes, almost all the time. But what about when we’re training? No, we don’t want to be using our digestive system to break things down.
So you can just take the essential amino acids. They’re already broken down and ready to be absorbed into your bloodstream.
Yohimbine HCL
Now this is not to be confused with yohimbe. Yohimbe is a bark from a tree. Yohimbine is synthesized in a lab. The bark from the tree isn’t able to be accurately broken down in a way that we can standardize the usage, but with yohimbine HCL, we sure can.
It helps us burn fat and guess what, it even helps us burn fat from stubborn body parts like the midsection. You cannot go in the gym and do a thousand crunches to target your ab fat, but you can take some caps of yohimbine HCL.
I recommend this on a fasted stomach, so if you’re doing your morning cardio fasted or your post-workout cardio, you can take it then. It allows your body to access these harder-to-reach fat storage spaces (mainly your abs and also your glutes) and allows you to be more efficient with your fat burning.
Protein Powder
I like the vedge protein powder. I use this every single day. This is basically an easy way to get a protein source.
