The topic of supplements always comes up when you're talking about working out. We all want to know which ones we ACTUALLY need to take and when to take them. There are thousands of supplements out there so let's break it down to what you really need to perform better, recover faster and get key nutrients that will accelerate your results!

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PROTEIN POWDER
Most women don't get enough protein from whole food sources. Recommendations are all over the board but if your goal is to gain lean muscle mass I think protein powder is essential. It's a perfect post workout supplement and also great for a macro friendly, portable snack.

My Current Favorite Protein Powder
The last couple years I've been using collagen protein powder and its' great. I recommend Bulletproof Collagen Protein because there are no added ingredients and the macros are great-no carbs or fat. It's keto, paleo, whole 30 friendly if you're following any of those diets. Most importantly it's sourced from pastured raised cattle, yay!

Whey Protein Powder
The ideal time to consume a whey protein shake is right after working out. I have been using Muscle Mile Whey protein forever and it always tastes great and mixes well.  Not to mention it's sold on Amazon so the value is awesome. Downside is it's not the cleanest as far as ingredients but if you need a good deal and you handle dairy well this is a winner. If you want the "clean" protein powder go with the Bulletproof Collagen Powder.

Casein Protein Powder
I recently added Casein protein to my arsenal of supplements.  Because my protein intake is so high I usually drink a protein shake at night as my last meal(not to mention it tastes like dessert). I've just been drinking my whey protein as my last meal until recently which is fine but casein is ideal for night time because it's digested slower and prevents the body from breaking down muscle for fuel as you sleep. This is an optional addition but it gives you more variety if nothing else.  I bought ON Casein Protein Powder because it got great reviews on the quality and the taste! I throw it in the blender with some ice and pretend it's a milkshake:)

PRE WORKOUT
Cellucor C4- This seems to be the go to pre-workout supplement for most people and for good reason. It gives you that extra energy to crank out those last couple of reps.  What I like about it is that it doesn't give you a jittery feeling at all.  It's just gives you a nice pep in your step and helps maximize your workout performance.  I only use this when I'm lifting weights, never on cardio only days. If you're sensitive to supplements start with a half scoop and go from there. Easy tiger!

If you want a "clean" pre-workout then check out this Livbody product. Great for energy, but also boosts metabolism and fat burn all in one. All of their products are stimulant free, no artificial sweeteners, and gluten free.

BCAA's
This stands for branched chain amino acids.  These are the building blocks for muscle and assist the body to recover and repair.  BCAA's are one of my favorite supplements! They are great for post workout recovery or used as a intra-workout to keep energy levels up.  BCAA's are also great for endurance sports, so I usually throw a scoop in my water bottle for long rides or runs.

Liv Body BCAA power is my favorite. Not only does it have the BCAA's but it also has hydrating properties.

Prep all of your supplements the night before by putting them in ziploc baggies. This ensures you can run out the door and have everything you need for the day. A great tip is always have an extra serving of protein powder in your bag for an emergency meal.

Don't forget to take the basics too-
*Multi-Vitamin
*Fish Oil Supplements
*Probiotics - LOVE this brand. If you want to learn more about Probiotics listen to THIS Bulletproof Radio podcast episode!

Remember that all these supplements are just that...a supplement to your diet and work outs.  There is no substitute for good old fashioned hard work! So get in the gym and make it happen:)
XO,
Devious fIT Girl