Clean Diet Principles - Supplements

Your not alone if your find the ridiculous amounts of supplements out there these days all too confusing. Guess what?! So do I!!!

And you may be thinking...well protein is protein right? Well yes and no...  
                    
Essentially protein is a complex chain of smaller molecules called amino acids and each serve a different purpose in the body. So the difference between a lean protein to a bulking protein is actually more to do with the macro nutrient breakdown then the variety of protein used in the product so don't be fooled by the fancy marketing schemes and labeling, protein is protein, is just a bulking protein will contain more carbohydrate (usually as sugar :|) and fats per serve then a lean protein which may contain little or none. If your looking to bulk or gain lean muscle or just "tone" up, you shouldn't really be looking to your protein for the answer, the answer is your food.

Bulking requires a slight calorie surplus in your everyday intake, so you should be looking to add more complex carb's like rice, oats, sweet potato and quinoa to each meal and NOT BINGING ON CARB DENSE FOODS LIKE TAKE OUT!!! I see this all too often from the typical bro "dirty bulking" mentality.

 However if your looking to lose fat and lean out, you will be doing the opposite, you need to burn more calories then your consume, but not by much just enough for your body to know its safe to burn your fat for extra energy and not muscle. This may mean your progress will be slow, but you will be better for it! So like I said, you should be looking to get most your nutrients from your foods, but some correct use for supplementation can help you optimise your diet, but not replace it!
I mentioned the shopping list haul that if you are looking to do regular exercise there are 5 supplements that you REALLY should be including in your everyday diet (see below).

The 5 you need!
Fish Oils - essential fatty acids and omega-3 and aids body in good joints,
hair, skin, nails...its endless really
Multi-Vitamin - I choose the green one because there are less synthetically made compounds and most the ingredients are from there natural sources Pro-biotic (20billion min) - for good gut digestion
WPI
Spirulina - or a super green (like vital greens - its very ingredient dense)

I have changed the list a little from the previous post, however, the benefits of these 5 are pretty well known and scientifically evident. If you are unsure how to take them, the safest thing to do is just follow the label.
So if you look that my photo above and if you take the essential 5 I just gave you, that leaves:

The extra 4 for training support:
BCAA's - almino acids are the building blocks of protein hence these are great for muscle recovery after weights
Womans Hormone Support - this is a herb complex that I take 3 times daily to boost my natural cycle, because low body fat % can often affect a ladies natural cycle
L-Carnitine - is a amino acid that supports cellular energy production by assisting in the transport of fat into the mitochondria where it is oxidized and converted into energy, and some evidence states it has an antioxidant function and helps maintain healthy cellular energy metabolism to support brain function.
5 - HTP - will also help you lose weight as it is a metabolic intermediate, as it is another amino acid involved in the biosynthesis of melatonin (the tanning hormone) and serotonin (the happy hormone) with are both good things in weight loss. They also both suppress your appetite naturally.
​​
Super Foods in the Pantry!
​
Chia Seeds - packed with fiber, protein, omega-3 fatty acids, and antioxidants, I like to put them in my smoothies, on my breakfast or just in my water bottle.
Raw Cocao/nibs - contain more antioxidents (anti-oxidant is a common word that most people don't really understand, but put simply - chemicals called "free radicals" in the air including oxygen (the stuff we need to breath) are actually destroying your organs slowly over time, anti-oxidants help repel and repair the damage by these "free radicals") than any other food tested, essential minerals Calcium, Zinc, Iron, Copper, Sulfur, and Potassium and contains many chemicals that enhance physical and mental well-being, including alkaloids, proteins, magnesium, beta-carotene, leucine, linoleic acid, lipase, lysine, and some neurotransmitters such as dopamine and anandamine.
Goji Berris -an extremely potent anti-oxidant
Bee Pollen - approximately 25% complete protein containing at least 18 amino acids. In addition Bee Pollen provides more than a dozen vitamins (Eg. B,C and D) 28 minerals, 11 enzymes or co-enzymes, 14 beneficial fatty acids, 11 carbohydrates. And to top it off, It is also low in calories :).
Coconut nut oil - contains no trans-fats and is a rich source of Medium Chain Triglycerides (MCT's), such as lauric acid (C-12) and caprylic acid (C-8). MCT's are less likely to be stored in the body as fat than most other fatty acids. And when taken essential fatty acids, it aids in more nutrient asorbtion from your food.​

I hope thats answered a lot of your questions.​

And If your in need of a pre-workout (Don't even get me started on what's in those), my best suggestion is a cup of unsweetened black coffee or tea or a "clean" caffeine source or look at the label on the back of the container if an ingredient is unfamiliar then it probably isn't good.

All the best in your fitness and clean eating ventures​
Nikki oxox