One of the first questions people start asking when they start their fitness journey is, “What supplements should I take?”. So first, let’s be clear that supplements are supplementary to your overall health and improvement on fitness. If you don’t have a routine down pat in terms of scheduling your gym sessions (and being consistent with it), and your regular nutrition (eating healthy, hearty meals), supplements like a pre-workout, BCAAs etc should be one of the last things you should be worrying about.  


But, assuming all is well, let’s dive right in to supplements to consider when training: 



If you feel like you’re lacking veggies, a multivitamin can certainly help. We would also recommend a Vitamin C especially during flu season. 


Fall and Winter are on it’s way so make sure you get a “food grade” Vitamin C. Many of the vitamins out there are synthetic and won’t give you much benefit. You may want to look into a Camu Camu Vitamin C supplement. It has one of the highest Vitamin C dosages naturally in the world. 


Fish Oil/Omega 3’s

It can definitely be very pricey to be purchasing fish on a daily basis. But, you can always grab a Fish Oil/Omega 3 supplement as it’s important for brain and heart function. Many of these supplements can include a dosage of Vitamin D which is also important when the days are shorter and don’t get as much sun. 


Protein Powder

We should be getting a 0.5-1g of protein per pound of bodyweight. Protein is an essential nutrient that can help your muscles recover from a tough workout. This is one of the reasons why we recommend grabbing a protein powder supplement. If you are lactose intolerant, a Whey Isolate supplement would be best for your needs. 


Here are a couple sample recipes if you need a variation for a breakfast smoothie or a post workout snack:


  1. “Funky Monkey” from Booster Juice – Chocolate Protein Powder, Almond Milk, Banana, Peanut Butter (Optional)
  2. Pineapple/Banana Smoothie – Vanilla Protein Powder, Cup of Pineapple, Banana, Almond Milk
  3. Banana Peanut Butter Smoothie – Vanilla Protein Powder, Banana, Almond Milk, Peanut Butter


If you can spare a few more dollars, you can also invest in a Creatine Monohydrate supplement. While we won’t get into how to use it (loading is not necessary by the way!), Creatine can also help boost muscle and athletic performance. Many weightlifters will use it to help build lean muscle. It’s flexibility can help benefit any athlete – just ensure you increase your water intake throughout the day! 


As always, please refer to the Macronutrients Guide or ask Kru Mat at the front desk for further assistance in your training journey. And if you’re sick, can always reference to our Training Sick Guide

Happy Training!

Etobicoke Martial Arts

Author Etobicoke Martial Arts

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