Supplements, where to start?

Most supplements are overpriced and overrated. The only ‘Supplements’ I use are Protein and Omega 3. More than possible to get enough of both through diet alone but supplementing these make life just a bit easier. Protein powered are an easy way to increase protein intake without any extra carbs or fats.

I would say fish oil if you don't get enough in your diet.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2958879/

"The results of this study showed that 6 weeks of supplemental fish oil significantly increased lean mass, and significantly reduced fat mass in healthy adults. This is in agreement with Couet et al. [21], who observed a significant 0.88 kg reduction in fat mass, and a non-significant 0.20 kg increase in lean mass following 3 weeks of an increased consumption of fish oil. In their study, they added fish oil to the diet, but kept total fat and energy constant between the treatments. In the present study, the fish oil was added on top of an ad libitum diet, with instructions given to the subjects to maintain their normal dietary patterns throughout the study. Similarly, Hill et al [22] found a significant reduction in fat mass following 12 weeks of supplementation with fish oil in overweight subjects. They also observed an increase in lean mass in the fish oil group, however, like the data reported by Couet et al. [21], it did not reach significance. Thorsdottir et al. [23] recently found that supplementation with fish oil, or inclusion of fish in an energy-restricted diet resulted in significantly greater weight loss in young men. Additionally, they found that young men taking the fish oil supplements had a significantly greater reduction in waist circumference compared to the control group, or the group that increased their dietary intake of fish."

And protein if you need more protein in your diet.

Go get a blood test and see if you're deficient in any vitamins or minerals. If not, pop a few fish oil capsules a day and save your money. I've had some great PTs who scoff at supplements beyond the fish oil and ubiquitous protein powder and I'm yet to meet a competent doctor who'll recommend needless supplementation.

Thanks for posting this MichelleKacz....a topic we all wanted to learn more about. I ised to take fish oil I am def adding it back into my diet now.

If you're already making a shake, try adding a scoop of the Vega One nutritional powder. I double dog dare you to find one with a more complete profile.

https://myvega.com/products/vega-one-shake/features-benefits

I would say fish oil if you don't get enough in your diet.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2958879/

"The results of this study showed that 6 weeks of supplemental fish oil significantly increased lean mass, and significantly reduced fat mass in healthy adults. This is in agreement with Couet et al. [21], who observed a significant 0.88 kg reduction in fat mass, and a non-significant 0.20 kg increase in lean mass following 3 weeks of an increased consumption of fish oil. In their study, they added fish oil to the diet, but kept total fat and energy constant between the treatments. In the present study, the fish oil was added on top of an ad libitum diet, with instructions given to the subjects to maintain their normal dietary patterns throughout the study. Similarly, Hill et al [22] found a significant reduction in fat mass following 12 weeks of supplementation with fish oil in overweight subjects. They also observed an increase in lean mass in the fish oil group, however, like the data reported by Couet et al. [21], it did not reach significance. Thorsdottir et al. [23] recently found that supplementation with fish oil, or inclusion of fish in an energy-restricted diet resulted in significantly greater weight loss in young men. Additionally, they found that young men taking the fish oil supplements had a significantly greater reduction in waist circumference compared to the control group, or the group that increased their dietary intake of fish."

And protein if you need more protein in your diet.

Significantly increased lean mass and reduced fat mass after a few weeks of taking fish oil pills? Riiiiiiiggght. What a bunch of nonsense.

Gee, I wonder who paid for those studies.....

Supplements I use:

Multivitamin
Fish Oil (2 pills twice a day) for cardiovascular and SUPPOSED fat loss
Glucosamine/Chondroitin/MSM (2 pills twice a day) for joint health
Whey protein powder, one scoop pre workout and one scoop post workout
ON Pro Complex protein powder one scoop in the morning and if it fits my calories I'll do another scoop at night. The mixed types of protein help keep you full and since they take longer to digest gives you a steady stream of nutrients.
Muscle Pharm Assault for my pre workout drink, I notice a boost in energy and focus.
Muscle Pharm creatine, about 5g on lifting days only.

Supplements are just that, supplements. If you are getting everything you need from whole food then I wouldn't worry about going over the top. I use these because I need a boost getting to my protein macro and I like the energy/focus from the pre workout.

ughh. I find this topic frustrating to say the least, Why supplement if you eat right to begin with. You wont NEED the supplements. Eat what god has given us, you have more nutrients, protein, good fats & energy than you know what to do with. Dont waste your money on supplements, buy the right food.

Watercress, Kale, Bok Choy, onions, spinach etc... Teach yourself how to prepare it and love life. Yes there is a learning curve, taste bud curve. Is it easy? The first couple weeks are hard but determination will get you there.

Here is an interesting website by somebody who reviews the stuff on TV etc. He doesn't sell supplements. He only looks at the science on the products or the ingredients http://supplement-geek.com/ Hopefully this helps you sort through what works and what might not work