Supplements-Guide-Australian-Edition

SUPPLEMENTS GUIDE - AUSTRALIAN EDITION

SUPPLEMENTS GUIDE - AUSTRALIAN EDITION
*Note, this document is for Australian customers only who prefer to purchase supplements within Australia.
All others should refer to the Supplements Guide - USA/International Edition.
I’m often asked ‘do I need to take supplements?’
Firstly, let me be clear. Unless you are following a great nutrition and training program, supplements probably won’t
help you.
If you are eating well and training hard, adding specific supplements can provide you with a distinct advantage in
many areas. Remember, training and dieting can be quite stressful on the body (which is why rest and recovery is
also extremely important). Supplements can help keep your body in homeostasis (a state of equilibrium or ‘balance’).
For the purpose of this program I recommend the following supplements. These supplements will promote faster
recovery, additional energy, increased immunity and promote overall health and wellbeing.
As far as whey proteins go, I don’t consider them a supplement as such, but they are included in this section as many
people still view them that way. To me, they are a food – pure protein, and excellent for post workout nutrition or if
you need a convenient meal replacement.
Don’t freak out though - you don’t need ALL of these supplements. Let’s discuss them first, and then I’ll provide my
recommendations.
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EFA’s (Essential Fatty Acids)
A good EFA supplement is possibly the most valuable supplement you can ever take.
The benefits of omega-3 fatty acids include:
The best sources of omega-3 fats are cold-water fish including krill, salmon and sardines, which aren’t common
staples in our diet. While the body is able to make some EPA and DHA from a different type of omega-3 acid called
ALA (alpha-linolenic acid) which is found in whole grains, greens and some nuts and seeds, this option isn’t ideal
because the body can only convert a minimal amount of ALA into the most desired forms of omega-3s.
With all this in mind, I highly encourage supplementation if you want to get all
the fat burning and health benefits of omega-3 fatty acids. Numerous studies
back my opinion that omega-3s are one of the best supplement choices around.
Bottom line - these fats HELP you BURN fat!
*We recommend MRM Smart Blend
- Reduced inflammation (as we learnt earlier, inflammation leads to disease and
can cause excess body fat due to its effect on insulin)
- Balanced blood sugar levels (which reduce cravings)
- Increased energy levels
- Elevated mood
- Accelerated loss of body fat
- Improved skin condition
- Decreased cardiovascular risk
- Reduced symptoms associated with rheumatoid arthritis
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Glutamine (L-Glutamine)
This is one supplement I’d never go without. It’s excellent for assisting in recovery, boosting the immune system,
and for maintaining muscle mass whilst dieting.
Take between 5-15g of the powdered form per day. It is best taken first thing in the morning with water and some
lemon juice, in a protein shake after resistance training, and before bed in water (with lemon if desired).
*We recommend MRM Glutamine
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Daily Energy Greens (Super-food/Greens Supplement)
Adding a serve of concentrated super-food will boost your vitamin, mineral, antioxidant and nutritional levels
immensely and further help to balance pH levels.
- Easy-to-digest, energy-boosting protein source for vegans, athletes, healthy weight
management or anyone seeking a high-quality protein source they can use every day.
- Rich in omega 3-6-9 essential fatty acids, essential amino acids, digestive enzymes,
vitamins, minerals, fibre and antioxidants
- Each serving provides the antioxidant protection from over 7 servings of fruits and
vegetables - over 3000 ORAC units per serving
- A low glycaemic load food, safe for those looking to support healthy
blood glucose levels
- 100% Natural, NO artificial colours, sweeteners,
preservatives or flavours
You can also add it to protein shakes or just water. One serve per day is recommended.
If you take Daily Energy Greens as recommended, the only other supplements you need (in my humble opinion) are
some quality EFA’s and glutamine, along with your whey protein.
*We recommend MRM Daily Energy Greens
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Antioxidants
Most of us don’t get enough in the way of antioxidants, and free radicals are left to roam our bodies and cause
damage in all sorts of nasty ways (premature aging is just one thing we can do without!)
An antioxidant formula, or good quality antioxidant such as Grape-seed Extract, is excellent insurance against free
radical damage.
*We recommend MRM Grapeseed Extract
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Multi Vitamin/Mineral
Cells are starved when you don’t consume the nutrients necessary to keep your body healthy and full of vitality.
Inadequate nutrient intake can also contribute to a host of health problems, including diabetes, heart disease, high
cholesterol, and even obesity.
We are fat (and getting fatter) not just because we’re eating too much, but because we’re eating too little of some
critical nutrients. You see, there are certain vitamins and minerals that are essential to the health of the human
body-nutrients we can only get by consuming them. If you sit down to a meal that doesn’t give your body the
nutrients it needs, your brain is likely to have you keep on eating until you consume them. This may be one reason
why some people are constantly battling hunger.
With all this in mind, you have two options to protect yourself from
these nutrient deficiencies and free radical damage.
1. You can get all the vitamins and minerals you need by meticulously
consuming large amounts of health foods
2. You can take a quality multi-vitamin/mineral for added ‘insurance’
*We recommend Blackmores Women’s Vitality
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Whey protein
Whey protein is an excellent source of essential amino acids.
Essential amino acids are the building blocks of protein that our body cannot naturally produce - that we must obtain
through foods in our diet. Whey protein plays an important part in muscle protein synthesis and muscle growth. It is
an easy to digest protein that is efficiently absorbed in to the body.
Not only does it provide the essential amino acids we need, it helps stimulate the release of appetite suppressing
hormones which contribute to a feeling of satiety, hence making it a wonderful choice as part of a fat loss program.
It’s also a highly convenient source of protein - if you don’t have time to whip up a chicken breast or salmon fillet,
a whey protein shake will do nicely!
If you get yourself a great tasting protein powder (believe me, there are some awful ones out there) there are
unlimited snacks you can make, including some awesome ones to satisfy a sweet tooth! No need for chocolate
anymore!
If possible, try to find a whey protein that does not contain artificial sweeteners.
We recommend MRM All Natural Whey which uses Stevia the all-natural,
zero calorie sweetener.
*We recommend MRM All Natural Whey
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Meal Replacement Shake (MRP)
It really is simple:
If you want your body to become a fat burning machine, you MUST eat frequent meals throughout the day. Why?
Because it keeps your metabolism working at optimal efficiency around the clock.
If you are one of the few people who find it easy to eat 5-6 small, nutritious meals over the course of each and
every day, then you probably don't need a meal replacement powder.
But if you’re like the rest of us, if you have trouble making the time to prepare a delicious meal to support your fat
loss efforts, a delicious meal replacement drink is EXACTLY what you need.
The main different between a Meal Replacement powder and Whey Protein powder, is that the MRP contains more
carbohydrates and fat - hence it being able to replace a full meal.
*We recommend Dymatize Elite Fusion
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Other appropriate items
Items such as Udo’s Oil, Flax Oil, coconut oil and Stevia can be purchased at most health stores or supermarkets.
Stevia is also available at the Ideal Bodies Online Store
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MY RECOMMENDATIONS
Now, as I mentioned early, you don’t need ALL of these supplements.
My personal recommendations are as follows:
Everyone should be using EFA’s, Glutamine and a whey protein supplement, as well as one of the following three
supplements:
1. A greens or superfood supplement
2. A powerful antioxidant
3. A quality multi-vitamin/mineral
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