Welcome to Muscle Gauge Nutrition

Top 5 Supplements That Are Worth Every Penny

We work our butts off in the gym and try to eat as healthy as possible. We even go as far as incorporating different diet approaches and sticking to a well balanced diet of natural whole foods. If you are among the many active individuals living and maintaining a healthy lifestyle, hats off to you indeed! But even the most nutritionally antiquated athlete can suffer from minor malnourishment or simply just not be getting enough of their basic nutritional needs to maintain a specific performance output. Regardless your current performance level, the following five nutritional supplements are definitely worth adding to your current healthy program.

  1. Omega 3/Fish Oil
  2. Multivitamin
  3. Vitamin D
  4. Whey Protein
  5. Powdered Greens


Fish Oils and Omega 3 Supplements
Only a handful of foods—some types of fish, flaxseeds, walnuts—contain omega-3’s in significant amounts. Consequently, even many healthy eaters don’t get enough of them. Adequate omega-3 intake is needed for healthy cell walls, nervous system function, immune function, and more. If you regularly eat the few foods that contain large amounts of omega-3’s, you don’t need to take a fish oil supplement. If you are a vegan a refrain from eating fish of any kind, you can substitute with a high lignan flaxseed oil, but fish oil is considered the best source of omega-3’s because it contains two specific fats—EPA and DHA—that flaxseed oil lacks.

Consider taking a “real food” multi. These are supplements that contain extracts from real foods and/or vitamins and minerals in the forms found in real foods instead of individual, stripped-down vitamins and minerals, which the body actually treats as foreign chemicals. If you are a restricted diet or suffer from food sensitivities, look for a multivitamin with enzymes in the formulation. Certain enzymes help your body absorb vitamins and minerals. Lastly, don’t forget to take your vitamin and mineral supplement with a meal. This, too, will aid absorption.

Vitamin D3
The main source of vitamin D of course is exposure to sunlight. One of the reasons vitamin D deficiency has become more widespread lately is that people aren’t spending as much time outdoors as they used to, and when they are outdoors, they’re often wearing sunscreens that block vitamin D synthesis. Many experts now recommend that people get 15 to 20 minutes of direct skin exposure to sunlight a few times a week to prevent vitamin D deficiency. It’s a good idea to get your vitamin D levels checked by a physician periodically. If they are low, you may need to take a vitamin D supplement (D3 is the preferred form), at least during the winter.

Whey Protein Powders
Whey protein is a calorically efficient, versatile source of high-quality protein, protein fractions, and amino acids. Nobody needs it, but a lot of active individuals choose to incorporate it into their diet to meet their protein needs. Whey protein can be added to foods you’re eating already, such as smoothies and oatmeal, to provide a targeted nutritional boost. The best time to use it is immediately after any rigorous extended duration of activity, when your body needs protein for muscle recovery.

Powdered Greens
Powdered greens represent a convenient way to add some extra vegetable nutrition to your diet. They are not substitutes for whole vegetables, but they contain most of what certain vegetables such as spinach and chard offer because they are simply processed versions of those vegetables. Like protein powders, powdered greens can be added to smoothies, soups, or other foods you’re eating already for an added nutritional kick.