600 Commerce Dr, Roseville Ca  (916) 791-1262

Trainer:  Ben Becker

 B.S. Commercial Fitness Management

A.S. Foods & Nutrition

Certified Fitness Trainer, ISSA

Certified Fitness Nutritionist, NESTA

Certified Sports Nutrition Specialist, ISSA

Certifies Speed, Agility, & Quickness Trainer, NESTA

Certified Performance Cycling Trainer 

 

 

 

 

 

 

 

 

 

Supplements      

Eating a healthy diet is the most important thing that you can do.  Many people waste so much money on vitamins to replace a poor diet and the next big miracle weight loss gimmick.  You are never going to get lean and healthy by just poping pills, you must exercise and eat a healthy well balanced diet.  I am not a big fan of taking multi-vitamins.  Studies show that it is best to get your vitamins and minerals as close to the natural source as possible - eating lots of fruits, vegetables, grains, legumes, lean proteins, and healthy fats.  There may be some benefits to taking specific vitamins only if you may still have a deficiency.  Even though I think that it is important to get your nutrients through your food, there still are some benefits to taking some supplements along with a healthy diet.  Here are some trainer recommended supplements.  Notice that there are not any mutli-vitamins,  weight loss products, or many muscle building supplements.  I tend to find supplements in those categories to be gimmicks.  You are better off sticking to a good eating and exercise plan to lose weight or gain muscle. 

Protein Powders

Most people that eat a healthy well balanced diet get plenty of protein.  If you workout, you do need more protein than the sedentary person, but you don't need mass amounts.  Even if you workout a lot, 20 - 25 grams of protein at each of your 3 meals and 2 snacks is plenty.  Many of you will never need a protein powder, but some might find it convenient - especially if you are a vegan.  I like to use protein powder with my breakfast because it saves me time in the morning.  I can just get up and drink a protein drink, and eat a bowl of oatmeal and fruit.  I also like it after a workout.  If you eat a well balanced meal after your workout than you do not need it.  I don't eat lunch or dinner soon after a workout, so I like to drink protein powder mixed with chocolate almond milk - makes a great recovery drink.  I also like to drink a protein drink before I go to bed.  I mix some chia seeds with my protein drink and that helps my muscles recover while I sleep. 

Whey is the highest quality protein you can find. My favorite whey supplement is MRM All Natural Whey.  It is hormone and BSE free, has added glutamine, tastes good, and has no artificial sweeteners.  Make sure if you get this product, get either the chocolate or vanilla, the natural flavor is bad.  If you are trying to eat more vegan I would highly recommend the San Rawfusion.  It has a mix of multiple vegan sources to make a very complete protein source.  Vegan protein powders don't usually taste as good as whey protein, but this is the best tasting vegan protein that I have tried, with no artificial sweeteners.  Whey is not a good bedtime protein choice because it is such a quick absorbing protein.  Casein is the best bedtime protein, but because of its cancer link I can't recommend it.  If you are going to take protein before bed I would use the vegan Rawfusion.  You could use whey or vegan protein for all of your other protein needs.   

MRM Natural Whey     

San Rawfusion

Protein Bars

If you have a difficult time eating a healthy protein rich snack between your breakfast - lunch and your lunch - dinner, then you might want to try protein bars.  Questbar is the number one protein bar for good reason.  Each bar has about 200 calories, 20 grams of high quality protein, lots of fiber, no artificial sweeteners, tastes great, and uses super clean ingredients.  Questbar does use milk protein, so if you are trying to eat more vegan than I would go with No Cow Bar.  No Cow Bar also has around 200 calories, 20 grams of protein, lots of fiber, no artificial sweeteners, and also uses super clean ingredients. No Cow Bar has a little different taste, but I like them. The ratios and ingredients in both of these bars are very similar, the only real difference is that Questbar uses milk protein and No Cow Bar uses vegetable protein.  I think that Questbar is the best tasting bar that I have tried and No Cow Bar is the healthiest protein bar.

Questbar

D's Naturals No Cow Bar

Digestive Aids

The most important supplement that you should take is a good probiotic.  Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system.  Our bodies are full of good and bad bacteria.  Probiotics are called good bacteria because they help keep your gut healthy.  Digestive enzymes can also be very beneficial.  They aid in the absorption of nutrients and assist in the breaking down of the food particles you eat.  This helps you get more out of your food for energy and muscle repair.  Digestive enzymes can help with digestive discomfort, gas, bloating, low energy, and allergy like reations to food.  Most probiotic supplements can be taken just once daily between meals.  Digestive enzymes should be taken with each meal.  Since probiotics should be taken between each meal and digestive enzymes with each meal, I would not recommend taking a product that has both in one product.  Now brand makes a good probiotic and digestive enzyme.  

Now Probiotic 10 50 Billion

Now Digest Platinum

Pre Workout Energy Drinks

Pre workout drinks might not be the healthiest thing to take.  But, if they help you get a better workout, then you might want to use them before a big time workout.  If you decide to use them, don't take them all of the time, only before a big time workout.  Read warning labels with these products and start with a lower dose to determine your tolerance.  I like Metabolic Nutrition E.S.P because you can easily adjust all different serving sizes to fit your needs, it makes me want to do a big time workout, and it tastes good.  Cellucor C4 also makes a powerful product that I really like that tastes great.  If you go with C4 I would go with C4 ripped, not the regular C4.  C4 ripped does not have creatine in it like the other C4 products. Creatine is a great muscle builder but can cause water retention. Both of these products have very little calories and carbs, but they do use artificial sweeteners.  I have not yet been able to find a really good pre workout product without artificial sweeteners.

Metabolic Nutrition E.S.P.

Cellucor C4 Ripped

          

Muscle Builders

Very few muscle building supplements do anything at all, they are just marketing hype.  The only tried and true muscle building supplement is creatine.  It has been around for a long time and is one of the most tested supplements.  The only problem with creatine is that it can cause water retention.  This is why I love the creatine supplement from Metabolic Nutrition called E.S.P.  I don't know how they did it, but it is the only creatine product that I have found not to cause water retention.  You will experience strength gains and a great muscle pump during your workout after a week or 2 of use.  You can buy E.S.P in a good tasting flavor if this is the only product you are using before or during your workout, or you can get the unflavored version and mix it in your pre workout drink like E.S.P or mix it in your during workout drink like Tri-Pep.  Metabolic Nutrtion's Tri-Pep is a good product to take during your big time workouts.  It is a BCAA ( branched chain amino acid ) supplement that can help you with your stength performance, preserve lean muscle, and help with recovery.

Metabolic Nutrition Tr-Pep

Metabolic Nutrition C.G.P.

                        

Vitamins and Minerals

It is very important to eat lots of organic fruits and vegetables in order to get all of your nutrients and stay healthy.  If you are not eating a lot of organic fruits and vegetables, then instead of using a mutli vitamin supplement, I would recommend a supplement like Green Supreme Fusion to get lots of organic fruits and vegetables.  Each serving of Green Supreme Fusion has over 5 servings of organic fruits and vegetables and over 30 nutrient dense, anti-oxidant super foods to fight free radicals and keep you healthy. 

San Green Supreme Fusion                    

                                                                           

Pain and Inflamation Relief

For those of you who suffer from pain and have to rely on pain meds, you are going to love turmeric. Turmeric contains bioactive compounds with powerful properties.  Curcumin is the main active ingredient in turmeric, it has powerful anti-inflammatory effects and is a strong antioxidant.  Terry Naturally Curcamin makes a very good turmeric product because of its superior absorption.  If I had not experienced the pain relief of this product myself I would not have believed it.  I have had so many people ask me about this product.  They could not believe how well a natural product could work for their pain relief.  You may not experience pain relief from your first dose, it may take a few doses to build up in your system.  You can just take this product on an as needed bases or take it all the time.

 Terry Naturally Curcamin Extra Strength                                                             

Seasonal Supplements

Immune Support

It is very important to eat healthy to help you from getting sick.  But, in the cold and flu season it can be very helpful to get some extra immune support from supplements.  I find these supplements to do a much better job keeping you well in the winter months than any flu shot, and it is way healthier.  Vitamin D-3 is a very good immune booster and can also help keep your bones strong.  The best way to get vitamin D is through the sun, but most of us don't get much sun exposure during the winter months.  Galic is a very good  immune system booster, and can also help with healthy cholesterol levels.  Mushrooms are also very good at boosting your immune system.  I really like the product Fungi Perfecti Host Defense Mycoshield, it contains 5 powerful polypure mushroom species in a highly absorbable spray.  Kyolic is a very powerful immune supplement, it has garlic, vitamin C, astragalus, and mushrooms.  I also find it helpful to keep zinc elderberry lozengers on hand.  These are good to take if you feel like you are starting to come down with something, or you have been around a lot of sick people.

Now Vitamin D-3

Kyolic 

                                              

                                                      MycoShield Spray

Zinc Elderberry Lozengers

                                                 

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