The Power of The Knife & Fork- Part IV : SUPPLEMENTS

We decided to begin this post with a very important quote to stress the importance of nourishment in regards to supplementation. In the sport performance world as well as the fitness industry supplements have become a cluster of pills and potions that are filled with a variety of other worldly synthetic substances that are not only bad for you but in most cases completely useless. Many companies use fillers and “proprietary blends” that help them save money by splicing products with these unknown substances. Luckily for you we have prepared a short list of the essential supplements to help boost your performance, improve body composition and fill in the “gaps” in your fueling. Remember supplements are just that – SUPPLEMENTS. In no way shape or form will you find a magic pill or potion to whip your body into perfect condition..


We have put together the TOP 5 supplements that you should add to your nutritional fueling. So let’s go!

1.Fish Oil- Your body needs fat. Period.  Do not be fooled by low fat fads that make you believe if you drop fat that you will be more fit or trim. In actuality when you decrease your fat intake to low levels your body will go into starvation mode and retain more fat to ensure your survival. A healthy fat such as fish oil reduces inflammation and improves body composition.  Theactive ingredients EPA and DHA support muscle protein synthesis and help to reduce muscle degradation.

2.Whey Protein– To ensure that you build quality lean muscle supplementing with whey protein is your best bet. Whey protein is the #1 protein that you can supplement with becauseof its super high absorption rate, low carb and low calorie content.

3.Multivitamin- The westernized diet has purposely been stripped of nutrients to keep you sick to provide pharmaceutical companies fresh customers to sell product. Although you can do a very good job with the foods we have mentioned in past posts, a proper multivitamin will make sure you fill in all the gaps in your fueling and help your body to operate at its very best.

4.Green tea Extract- For people who want to lean out and improve body composition green tea extract is a perfect supplement to boost metabolism to aid in fatty oxidation. 

5.ZMA- ZMA is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. Zinc supports your immune system and muscles. Magnesium plays a role in metabolism and muscle health and helps manage sleep. B6 may boost energy.



This is it! If you eat the proper foods, train intensely (which we will begin to talk about next week) and use these 5 supplements you will put yourself in the best position to be a top performer. When you read this if you have questions about what brands of the supplements above to start with, email us at





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