Guide to Supplementation (Part 2 of 3)

Welcome to part 2 of my guide to supplementation. 

In this one I am going through sports supplements!

If you didn't check out part 1 yet, you can do that here -

In part 1 I looked at general supplements you may wish to consider following a plant based diet. 

Now, for part 2 I am going to cover sports supplements for those of us who train! 

Sports Supplements

Protein Powder

If you are training hard, or prepping for a show, a protein powder can come in handy as an easy way to get protein in without consuming extra calories.

It is completely optional, and if you aren’t training hard most likely unnecessary.

I like to have a small amount of protein powder to mix with water on my oats rather than a plant milk. I also like to add ½ a scoop to smoothies for a bit of a boost.

My fave protein powder is Prana On. I really like the flavours they have and Billy (the owner) is vegan himself, so that gives me piece of mind when it comes to how it is sources.

A lot of sports nutrition companies buy cheap shit from China and put epic mark ups on basically skim milk powder.

Also there have been high amounts of heavy metals found in a lot of cheaper rice protein powders.

So it is always good to have an idea of where your protein powder is coming from and buy from someone reputable.

You can find out more about their range here -

Again, taking a protein powder isn't necessary and unless you are training heavy it is not something that you need to have. In fact, you can overdo protein and it can have a detrimental affect on your digestion and kidneys. 

So keep this in mind and go easy with it. 

A lot of people mistake a feeling of tiredness or fatigue for a lack of protein in their diet. When more likely it is under eating calories that causes this energy dip. This is especially prevalent when you first transition to a plant based diet, or when you first up your exercise.

Also stress can play a big part in fatigue too, so don't underestimate that.

But if you want to go for a protein powder, aim for one that has minimal sugars and a high amount of protein. I like Prana On also because per serve it has 30g of protein which is really high and only 4g of sugars (40g serve). Compare that to the Arbonne one which only has 20g of protein per serve and 8g of sugars (42g serve) or the Juice Plus one which has a measly 12.6g of protein and 9.8g of sugar (30g serve)... you can start to see the value of choosing a good protein powder! 

Pre-workouts & “Fat Burners”

Repeat after me, you do not need a pre-workout or a fat burner.

I have seen first hand the damage these kind of supplements can do.

When I was first getting into fitness, I was sold on the hype that it would help me lose weight and have heaps of energy.

And, they did help with my energy, at least in the beginning.

Until I couldn’t get out of bed and I started to get massive inflammation and swelling around my gut from excessive cortisol and water retention.

And that set back took me a month or two to recover from.

I had to scale back my workouts dramatically and I had to rest a lot and didn’t have much of a life.

Now, there were other stressors in my life at that time. But after talking to lots of other ladies I have seen that the impacts of the over reliance on pre-workouts and fat burners have far reaching effects.

Now, if I want a pre-workout, I’ll have a coffee. It gives me enough energy and focus, without the negative health side effects.

Or, I have used AMP-V by ATP Science in the past. It is non-stimulant based. You can find out more about it here -

Also the Prana On one is based on natural extracts, although when I tried it, it gave me too much of a buzz now. But if you are someone who would prefer a more natural based one, and still likes stimulants it is worth a try -

In my opinion, fat burners don't work so don’t waste your money on them. Consistency with diet and exercise and the right strategy for you are all you need, and if you are needing a bit more pep to get to the gym work on getting your diet in better order, making sure you are having enough water and getting enough sleep before you start throwing in more natural pre-workouts first. 

BCAAs, L-Carnitine, Creatine ETC 

These supplements can come in handy but you need to have the right strategy in place first before you add them in. 

There is no point taking them if you diet and exercise is not conducive to the results you are after. You will just be wasting your money. 

You must define your goal first, then workout what your workout schedule and diet plan will be like THEN add in your supplements to fill any gaps and provide you with additional support. 

Most people go for the supplements first and either don't have a strategy, or have a poor strategy and then wonder why they don't see the progress they want. 

You are better off either saving your $$$ or investing those dollars into a plan first, then listening to the feedback from your body and enhancing the results with supplementation. 

This is the correct way to do sports supplementation. 

If you need help with a plan, you can find out more info here

But don't put the cart before the horse so to speak and think that supplements will be that magic pill you have been looking for. 

I hope you have enjoyed part 2, you can find part 3 here -

And, as always... if you have any questions let me know in the comments below or feel free to post up in the Facebook group

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