Vitamins are the basic building blocks of a healthy body. And to get those building blocks, we need to eat a nutritious and balanced diet, not just for good health but basically to function throughout the day. I don’t know about you but sometimes, I can feel a bit grouchy when I haven’t eaten my lunch.

And by that, I mean your vitamins.

Vitamins are the basic building blocks of a healthy body. And to get those building blocks, we need to eat a nutritious and balanced diet, not just for good health but basically to function throughout the day. I don’t know about you but sometimes, I can feel a bit grouchy when I haven’t eaten my lunch.

But nutrition-wise,  it  can  be  quite  challenging  to  note  every  single  thing  we  need  to  eat  for a balanced  diet. And although I cook most of my meals and know exactly what I put in my body, it is still difficult to get a wide variety of food to meet our required dietary intake of certain nutrients. This is what’s called a nutrition gap.

Since there is a lot of hype surrounding supplementation and every day seems to bring a new super food or nutrient to light that may help you grow a third eye or develop a third sense, I decided to write about what I recommend. While I’m not someone that falls into fads (acai berry powders I’m looking at you), I do believe that if you cannot have a complete diet consisting of 55% fruit vegetable, 35% lean proteins and 10% fat, then you need some help.

Asides from a good mutivitamin, my local preference is Centrum, I suggest you add the following to your supplement ritual:

BCAA: Branch Amino Acids, before a workout. These help encourage muscle growth and lean muscle strength.

Omega 3 or Fish Oil: My preferred recovery supplement, it helps reduce inflammation and take away that general soreness we all fear after leg day.

Antioxidant Boosters: Good for overall health, helps reduce the stress your body is subjected to in our modern age. Coq10, Vitamin E, etc, are all considered antioxidants however taking only one of these in high dosage hasn’t had any real conclusive outcomes yet. This is why you should get a broad spectrum multi vitamin like Centrum, to have them all work together.

Probiotics: We all took them as kids (Yakult) and then stopped to in adulthood. But these little live organism are amazing for your digestive system. Before, when all food was organically grown (I’m talking about a farm in your backyard days – yes, we were all not around for this), we would ingest small doses of dirt with our fruits and vegetables and with this we would get a balanced amount of good and bad bacteria in our stomachs.

Today, we unfortunately, probably have more bad bacteria floating around, which is why I recommend taking probiotics. You might think yogurts are great. Yes, they are when they are natural, non-pasteurized with no added sugar.

Protein Powder: This is my favorite building block. If you are someone like me that works out 6 to 7 times a week on average, you should be ingesting lots of good protein sources. I’m talking about 1.5 grams of protein per pound for men and about 0.8 grams per pound of body weight for women.

So if you are 150 pounds, you should be taking in 225 grams of protein. No, I don’t mean 225 grams of chicken breast, but 225 of pure protein.

If you do the math, 100 grams of chicken breast = about 20 grams of protein. So, that’s 1kg of chicken every day. Good luck.

Thankfully, there are powders out there. I try to go for 3 meals a day with about 20g of natural protein (60g total) and then about 3 protein shakes (90grams), some nuts and some yogurt here and there to try to get me close to that number.

But this is my preference. What are yours? Let me know your thoughts on vitamins and nutrition.

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