Supplement Guide

Alan Willinger Louisville Personal Trainer

Supplements Aren’t Totally Necessary

However, if you need extra assistance reaching your health and wellness goals, they can be a great tool for helping you do so. Before you take any supplement, I recommend you have these foundations covered:

  • Your diet consists of minimally processed whole foods

  • You strength train at least 3x per week

  • You sleep 6-8 hours per night

  • You get 10-40 minutes of sunlight exposure daily

  • You have determined with your physician and/or coach which supplements are right for you

Alan Willinger Louisville Personal Trainer

Multivitamins

A Multivitamin is the most basic and probably best starting point for taking supplements. They can help you cover your bases in case your minimally processed, whole foods diet isn’t giving you all the essential micronutrients you need for proper metabolic and hormonal health.

Multivitamin Shopping List

This is not an extensive list. There are more brands out there but here are my top 3 picks based on brands I trust. Learn more about vitamins and minerals here:

Learn More

Protein supplements are the second place I would look when considering taking supplements. When you are strength training and/or trying to burn fat, optimal protein levels are required to consume daily. A protein supplement may help you reach your daily protein goals more easily.

Protein Supplements

Protein Supplement Shopping List

This is not an extensive list. There are more brands out there but here are my top 3 picks based on brands I trust. Learn more about vitamins and minerals here:

Learn More

Grocery List

  • Proteins

    • Wild Fish

    • Chicken

    • Grass-fed Steak/Ground Beef

    • Turkey

    • Eggs

    • Whey/Plant Based Protein Powder

    • Beans/Lentils

  • Carbs

    • Sweet Potatoes

    • White Rice

    • Brown Rice

    • Oats

    • Quinoa

    • Bananas

    • Apples

    • Berries

  • Fats

    • Avocado

    • Coconut Oil

    • Olive Oil

    • Nuts/Nut Butters

    • Seeds/Seed Butters

  • Veggies

    • Spinach

    • Kale

    • Asparagus

    • Beets

    • Cabbage

    • Brussel Sprouts

    • Cauliflower

    • Broccoli

    • Carrots

Meal Prepping

Prepping your meals is a great way to stay on track. Simple, healthy ingredients work best. Most prepped meals will last between 3-5 days in the refrigerator. They will last longer in the freezer if you want to keep them fresher for longer. If you want to meal prep for the whole week without relying on the freezer, schedule 2 days to meal prep to keep your meals as fresh as possible. You can prepare on Sundays and Wednesdays if that is what you desire. 85-90% of your meals throughout the week should come from your meal prep.

When Meal Prepping

  • Model Each Meal After the Balanced Plate Guide

  • Starches include potatoes and grains

  • When consuming, be sure to eat your protein and veggies first. Eat slowly and mindfully until you are 80% full

Aim For 5 Meals A Day

Eat every 2-4 hours and a total of 5 times per day to help speed up your metabolism. A typical day may consist of 3 full meals and 2 snacks to help you meet your caloric and nutritional needs.

Play with the timing of the meals to determine the frequency of your feeding times. You may find that you feel better eating every 4 hours in the morning but every 2 hours at night. This part will be up to you to determine. Listen to how your body responds. It will still be important to meet your daily nutritional needs regardless of your feeding times.

  • 1-2 Servings of Protein

    2 servings of Veggies

    1-2 Servings of Fat

  • 1-2 Servings of Protein

    1 Serving of Fruit

  • 2 Servings of Protein

    2 Servings of Carbs

    2 Servings of Veggies

  • 1-2 Servings of Protein

    1 Serving of Fruit

  • 1-2 Servings of Protein

    2 Servings of Veggies

    1-2 Servings of Fat

Alan Willinger Louisville Personal Trainer

5 Meals Per Day Means 35 Meals For The Week

33 out of the 35 Meals Should Be On Program

2 Meals Per Week Can Be Meals That Are Not Part of Your Program

(Desserts, Alcohol, Eating Out, Junk Food, Etc.)

Hydration

Drinking water will be your best friend when you are trying to lose weight and live a healthy lifestyle. Virtually every chemical reaction that takes place in our bodies requires water; especially our metabolisms. A well hydrated body means your metabolism will be functioning optimally leading to more energy, more fat burning, sharper mental clarity, and better performance in the gym.

Daily Water Intake

  • Aim for a minimum of half your bodyweight in oz per day

    • Example: A 200lb person would require 100 oz of water per day

  • If you want peak performance and fat burning, drink 1 gallon of water per day which is 128 oz per day

Supplements

Supplements are not necessary. Most nutritional needs should be met through a whole foods diet alone. However, supplements can be used to support you on your path to your goal. Always consult with your physician before you start taking any new supplements or begin a new diet program.

Supplements That May Help You Reach Your Goal More Easily

  • Whey Protein Powder/Plant Based Protein Powder

  • A Multivitamin

  • Caffeine

  • Probiotics

  • Prebiotics

Want More Information?

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Alan Willinger Louisville Personal Trainer
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