Day 16: Supplement or Not to Supplement?

I thought I would write a post about different supplements because this can be a questionable subject for many. Personally I think if you are eating the right foods, sleeping well, not living a stressful lifestyle and having adequate rest and recovery you should not need to supplement. However this is not the case for many people, a lot of people are stressed with life's daily demands, high amounts of exercise and not getting enough sleep.

Supplements that support the Paleo Lifestyle

Fish Oil: Decreases inflammation in the body and helps with depression and anxiety through reduction of the stress response hormone cortisol. Fish oil also assists with activating fat burning genes and muscle protein synthesis.

Magnesium: Magnesium supports healthy sleep patterns and the nervous system. It has been known to treat insomnia, depression and migraines. A lot of people are deficient in magnesium because it is hard to get adequate amounts through food. If you live a busy, stressful lifestyle magnesium might be the supplement for you.

Zinc: A lot of people are also deficient in zinc. You can get a zinc test done at your local pharmacy. Optimal amounts of zinc can improve athletic performance and strength, Support male and female reproductive health and fertility, prevent cancer and improve immune function, improve cardiovascular health, prevent diabetes, boost brain function and elevate mood. 

Here is a link to great article about zinc http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/812/Top_Ten_Benefits_of_Zinc.aspx

Whey Protein: I believe that all nutrients should be consumed through foods rather than meal replacements or supplements but as mentioned earlier with life's daily demands this can not always be manageable. If you are undergoing high amounts of exercise that puts stress on your body supplementing with whey protein shortly after a workout can help aid muscle recovery. Whey protein can help you to lose fat and preserve muscle, increase muscle mass and strength, reduce cravings, and improve the immune system.

My Food Intake Today (I could have eaten anything)

Breakfast: Smoked Salmon, fried greens, 1/4 avocado
Snack: 2 mandarins, 2 tablespoons of cottage cheese mixed together sprinkled with cinnamon.
Lunch: Tuna, 1 cup of green beans, 1 paleo biscuit.
Snack: handful of raw mixed nuts
Post WOD: 2 tablespoons of whey protein, 100ml of unsweetened almond milk.
Dinner: Chicken stir-fry with 1 and a half cups of kumara

I did not eat enough during the day so I needed heaps of kumara at night. Tomorrow I will take some carbohydrates for lunch to see if this makes a difference.

Today I got my half way body fats done! I have dropped 1 and a half % which is awesome for only 15 days! Bring on the rest of the challenge.