3 Crucial Nutrition Supplements Proven to Help You Achieve Your Fitness Goals

As a nurse of 3+ years and fitness enthusiast of 9+ years, I am always looking for ways to supplement my fitness and nutrition goals. I also attempt to use my academic research skills to find evidence to support the use of certain nutritional supplements. One of the most important aspects of a well-rounded fitness program is proper nutrition.

There are three key supplements that can support a healthy and active lifestyle: whey protein, omega-3 fatty acids, and creatine. Keep in mind that these are all supplements and not replacements for proper nutrition nor is this medical advice. Please talk to your healthcare provider if you are considering implementing these supplements into your nutrition.

Whey Protein

Whey protein is a high-quality protein supplement derived from milk. It is a great source of amino acids, which are the building blocks of muscle. If you're looking to build lean muscle mass or support recovery from workouts, whey protein can be an excellent addition to your diet. According to a study published in the Journal of the International Society of Sports Nutrition, "whey protein supplementation leads to increased muscle mass and strength, as well as improved recovery from resistance exercise." (Gorissen et al., 2014)

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of essential fatty acid that can be found in fatty fish like salmon, mackerel, and sardines. These fatty acids play a crucial role in reducing inflammation, maintaining heart health, and supporting brain function. In a study published in the American Journal of Clinical Nutrition, omega-3 supplementation has been found to "reduce oxidative stress and improve heart rate variability in healthy individuals." (Loktionov, 2015)

Creatine

Creatine is a natural substance that can be found in small amounts in certain foods like meat and fish. As a supplement, creatine has been shown to improve athletic performance, increase muscle strength and endurance, and support muscle recovery. According to a study published in the Journal of Strength and Conditioning Research, "creatine supplementation has been shown to be effective in increasing muscle mass, strength, and power in both men and women." (Rawson et al., 2013)

Overall, whey protein, omega-3 fatty acids, and creatine are three essential supplements that can support a healthy and active lifestyle. Whether you're looking to build muscle, improve athletic performance, or support overall health, these supplements can provide the added support you need to achieve your goals.

There is a plethora of nutritional supplements available on the market. If you're interested in hearing about more with research to back them up, let me know. Also, stay tuned for more in-depth blog posts on each supplement in this post! If you’re interested in how to stay on track and document the progress of your fitness and nutrition goals check out my other blog posts on progress tracking and progressive overload.

Thanks for reading and let me know if you found this post helpful!

Until next time! Salamat and si yu’us ma’ase!

References:

Gorissen, S. H., Brouns, F., Senden, J. M., Gijsen, A. P., Frijters, J. E., & Maase, K. (2014). Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. The American Journal of Clinical Nutrition, 99(2), 86-95.

Loktionov, A. (2015). Omega-3 fatty acids and oxidative stress: from basic research to clinical practice. Lipids in Health and Disease, 14(1), 1-18.

Rawson, E. S., Clarkson, P. M., Price, T. B., & Miles, M. P. (2013). The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching. The Journal of Strength and Conditioning Research, 27(3), 824-836.