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There's a large industry that works side-by-side with the fitness, health and bodybuilding worlds. In some ways it's a lovely arrangement, a symbiosis, though at other times it seems to be more of a hindrance.
I speak of course about the supplement industry. And I have a little knowledge about this, as I was once not the gracious fitness professional you now read from ... Yea, I was aligned with the dark side - I was a manager at a few supplement stores over 2 years, the culmination of many years spent prior haunting my local health food stores.
In that time, and in my time in tertiary education studying metabolic biochemistry and nutrition, and in experience, I've gained a few things here and there. Thus I'd like to share with you my tips for basic supplementation.
In my opinion, some supplementation is good in today's life. And probably in tomorrow's life too. Certainly yesterday would have been handy! Argue with me all you like but I don't think that we all get the full range of essential nutrients we need each and every day. There are times when we are likely to slip up, possibly need more nutrients based on energy and metabolic requirements, or aren't absorbing them properly from foods we may or may not be designed to digest.
Enough chit chat though (I'll ramble more elsewhere and elsewhen!) here's the supplements I recommend to most people, especially gym goers:
* Protein - the basic building block of muscle, skin, organs, cells. We need roughly 1.4-2g protein per kilogram of bodyweight each day, to repair and replenish what we have.
In order to reach that daily total it is often handy to supplement with a protein powder.
I suggest a Whey Protein Concentrate or Isolate. I think it's important to actually like the taste, consistency and mixability. I quite like unflavoured proteins but that's after 3 years of the stuff (and 12 years of flavoured ones, yeesh).
Usage - generally, follow serving size on the instructions. You want about 20-30 g total protein both before and after an hour weights workout.
It's important not to overdo protein - more than 2g/kg bodyweight per day is unnecessary. Timing of protein intake is more important - ensure that you have a little protein every few hours throughout the day (like 10-15g at breakfast, midmorning, lunch etc) from natural food sources, and the extra servings before and after weights workouts.
* Multivitamin - Consider it as insurance for the fact that you might not just eat perfectly each day. In my mind, I believe it's easier for your body to discard excess of some essential nutrient than it is to try and create it if it's lacking.
There's many arguments that say that a properly balanced diet should be enough and supplements are expensive urine and blah blah blah. No. Unless you eat 5+servings organic veggies, organic meats, fruits and dairy daily you're probably not going to get everything. There are different strength multis available out there - good ones are Swisse, GNC Mega Men, Tresos B as they have good levels of B vitamins and a range of minerals.
* Omega-3 s - these are the latest catchcry in food manufacturing, being shoved in bread, cereals and milk. Why bother? A fish oil (or chia/flax/walnut oil if you're anti-fish) capsule or 3 per day will provide a goodly amount of this essential fatty acid.
Generally, an imbalance of omega-3 and omega-6 fatty acids leads to greater levels of inflammation in the body. Today we get stacks of omega-6's (from just about all vegetable oils) and relatively few omega-3s. A better balance between the two brings down inflammation, which is good for skin, eyes, brain function, weight management, cholesterol management and blood pressure. Not bad huh?
PS Don't forget to check out the Nutrition Guide that goes with this on my website :
http://www.lifeactive.com.au/articles/Nutrition guidelines.shtml | 
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So I encourage you this month - take a moment to work out when you last made a great change that inspired you to be happy, or challenged you in a positive way. When did you last do something you enjoyed? If it's been a while, get to it this week. If you're stagnating at the gym - come see me (if you're in Sydney!) or change something around with your weights - maybe even try some cable work (see below!).
