Supplements

What Vitamins Should I Take This Fall?

So fall is now upon us and for many, this can mean many different things. If you are an athlete like myself or simply just a college student or someone with a full-time work schedule, you might not be entirely sure as to what supplements you can or should be consuming to fit your lifestyle. Now it’s important to remember that everyone is different so not everything on this list you will need, however, each of these supplements are chosen for specific reasons to make sure you not only stay on top of your results from exercising but also remain as healthy as physically possible outside of the gym and exercise.

Vitamin D

The first supplement I recommend is to supplement with Vitamin D. The reason for this is that due to fall being a cloudier season, obtaining a sufficient amount of Vitamin D from the sun is going to be much more difficult. The reason why Vitamin D is important is that it’s responsible for almost every area within your body. Vitamin D helps prevent many bone issues later such as osteoporosis (fragile bone development) and osteomalacia (soft bone structure).

This is important for maintaining physical bone health and strength. I recommend supplementing with Vitamin D on days in which you will not be in direct contact with sunlight for at least 30 min or longer that day to help ensure your body has sufficient Vitamin D absorption.

vitamin d

 

Vitamin C

The next supplement in which I strongly recommend for the fall is Vitamin C. I’m sure many of you already know the benefits of vitamin C or probably take it already daily, however, this is another important one I had to add to this list for overall health. Vitamin C is what’s going to help prevent you from sickness and catching a cold during the fall since this is a common sickness for many during this time.

Vitamin C is important because it helps support tissue growth in the body, as well as maintaining healthy blood vessels, strong teeth and even keeping body fluids balanced. Vitamin C also has many other important benefits such as boosting your immune system by stimulating white blood cells, increasing the production of neurotransmitters like norepinephrine which has an impact on your overall mood and even helps reduce the symptoms of asthma for those with asthma. I recommend around 3000-5000mg of Vitamin C per day (split up and not take all at one dose).

omega 3

CLA

For many weightlifters, bodybuilders, and general athletes, fall is often seen as the start of what many call “bulking season”. This is a period of usually a few months (6+ months) in which these athletes focus their time and attention from dieting and training towards simply gaining as much overall muscle mass or size as possible. This usually involves a much higher caloric intake from dieting compared to the summer season and usually one consumes large amounts of carbohydrates, fiber and sugar.

However, because of this high intake of calories, I recommend that one includes a strong fat burner or stimulant to help offset the high caloric intake to best prevent fat from being gained during this time. If you’re increasing calories I strongly recommend avoiding going over 500 calories above maintenance and to even supplement with 1) CLA (Conjugated Linoleic Acid) and 2) MyThermo (fat burner). The reason for these 2 products together is that CLA will help make sure you do not develop any issues related to diabetes while also helping slightly decrease body fat over a long period of time. This is an advantage during the winter or bulking season to help prevent the excess gain of body fat and ensure only muscle mass increases. I recommend supplementing with around 4-5g of CLA daily take as desired. CLA has also been known to help suppress appetite in those who take it so be aware that appetite suppression is possible from CLA.

The reason for these 2 products together is that CLA will help make sure you do not develop any issues related to diabetes while also helping slightly decrease body fat over a long period of time. This is an advantage during the winter or bulking season to help prevent the excess gain of body fat and ensure only muscle mass increases. I recommend supplementing with around 4-5g of CLA daily take as desired. CLA has also been known to help suppress appetite in those who take it so be aware that appetite suppression is possible from CLA.

protein shake

Protein Powder

The last supplement I recommend to anyone who is wanting to gain weight during the fall or build as much muscle mass as possible is a good protein powder. The reason for this is that protein powder is a great, fast source of nutrients (protein) that can be consumed very quickly and easily. Protein powder can be used to make protein shakes on the go, or thrown together with other ingredients to make food items like pancakes and cookies. If you are like me and you like to stay lean year round while still gaining muscle over time, try using Myprotein’s Impact Whey or Impact Whey Isolate.

I use Impact Whey Isolate due to it containing 20g+ protein and <1g fat and <1g carbs so I’m sure to get a higher protein content and avoiding the extra fats and carbs in my diet. However, if you do not care about gaining a little fat, I recommend Impact Whey to build solid, lean muscle mass or even try Hard Gainer Extreme or Impact Weight Gainer. These are protein shakes with over 350 calories per serving and either 27g or 40g of protein per serving which is great for building size over time. Both of these products also contain higher amounts of carbohydrates to give you an increase in energy for recovery while still keeping fat content pretty low to ensure you don’t gain much fat while consuming these weight gaining shakes.

There you have it, my top recommended supplements one can take during the fall to both help keep you healthy and stay on track with your physical goals during the fall/bulking season (depending on your goals).

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Faye Reid

Faye Reid

Writer and expert

Faye has an MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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