e began our Nutritional Pyramid series at the base, Calories and worked our way up through Macronutrients, Micro-Nutrients and Nutrient Timing. For the final installment in the series we dive into the topic of Supplements. This is a hot topic in today’s health and fitness world. Everyone is looking for the edge to lose that last 5 lbs or lift just a little bit more weight. Unfortunately, there are no short cuts to great health and nutrition! If supplementation is done right it will only account for around 5% of your results. This means that 95% of your results must come from intelligent training and a well-balanced nutrition plan; focus effort here first, then tackle supplementation.

Assuming you are eating well and training hard, aid from supplements will be complimentary to your efforts, not a necessity. With that being said, there are as few cases where supplementation can help improve your results! Here are the 5 supplements that I recommend:

Protein Powder

Although protein powder isn’t inherently better than protein from whole food sources, it can make it easier to hit your protein goals! Protein is the key to building muscle, recovering between your workouts, and staying full. Aim to eat around .75-1g of protein per pound of lean body weight.

Multivitamin

Taking a daily multivitamin provides a simple and effective way to minimize micronutrient deficiencies that can hold you back from feeling and performing your best. A multivitamin is a great habit builder and can be an easy way to help you look and feel a little bit better!

Fish Oil

Fish oil is a great source of Omega 3 fats that most people don’t get enough of through their regular diet. By supplementing fish oil you can help reduce inflammation, improve your metabolism, and lower your risk of heart disease.

Creatine

Creatine is the most well researched supplement on the market. It works to increase the natural intramuscular stores of creatine produced by your body. If these stores are low you won’t be able to train to your true potential. Taking creatine can help you work a little harder and a little longer in the gym.

Greens Supplement

Finally, a greens supplement ensures you are getting enough vegetables. Most people struggle to eat a variety of veggies 2-3X per day. Try throwing a scoop of greens in your post workout shake to help fill the gaps in your diet!

Remember, supplements are the last piece of the Nutrition Pyramid puzzle. They are not a replacement for a well-balanced diet. Taking an intelligent approach to invest in the right supplements is the final step in your nutrition program. Look for glaring weaknesses first; Calories, Macronutrients, Micro-nutrients, Nutrient Timing. If you are still eating way too much or missing your protein goals, begin making corrections there first! A list of recommended supplements can be found at Precision Nutrition.