Protein: Men 2 palm sized portions, Women 1 palm sized portion
Vegetables: Men 2 closed fist portions, Women 1 closed first portion
Fat/Oils: Men 2 thumb sized portions, Women 1 thumb sized portion
Dense Carbohydrates: Men 1-2 open cupped hand portions, Women 1 open cupped hand portions
Earn Your Carbs: This means if fat loss if your goal you will consume your starchy carbohydrates in your post workout meal. If it is a rest day eat protein, fat and vegetables.
Even if you are eating a diet that consists of mostly whole foods there may be some gaps that specific supplements can help to fill.
I view these more as a insurance policy to make sure you are covered, than trying to rely on supplements for what the body requires.
I have put together a list of five supplements that help improve overall health and athletic performance.
While none of these supplements are geared specifically for performance, keep in mind a healthier body performs better no matter the task at hand.
These are all supplements that I take on a regular basis, and notice a benefit from, otherwise I wouldn’t be talking about them! They are all easy to find, and fairly inexpensive.
For each supplement I have also included brands that I know, use and trust. When it comes to supplements quality really does matter.
The supplement brands that I recommend are going to be a little more expensive than the off brands people typically settle for but, you pay for what you get when it comes to supplements.