When you're eating healthy foods and in the right amounts your body will get the vitamins and minerals that are essential for your success. 
There are some vitamins, minerals and nutrients that are very hard, or even impossible, to get from eating food.
Taking a nutritional supplement(s) helps to fill those voids. 
Here's the list of what we recommend as worth while supplements to take. 

Whey Protein

A protein supplement can help you reach your daily protein intake needs while also helping promote recovery from workouts. Having a protein supplement shortly after a workout will help jumpstart that recovery process, build and maintain lean muscle and help you keep your metabolism charged. There are many different brands and kinds of protein supplements. We recommend whey protein isolate. Depending on your goals we recommend taking 20-40 grams of protein with water (or milk if you're needing more nutrients) within 30 minutes of finishing your workout.

Read more about the different types of protein and what they do here.

Fish Oil (3-5 grams of combined EPA + DHA)

There are 3 types of omega fatty acids but Omega 3 and 6 are the ones many people hear about. Omega oils provide pro and anti inflammatory signals in the body. What’s inflammation? When you sprain your ankle it swells. That’s visible inflammation. Extra body fat, and the rest of the body has non visual inflammation throughout it. Excess inflammation can cause major health problems. Omega 6 is a PRO-inflammatory and is present in many processed foods. To combat the more easily consumed omega 6, fish oil and omega 3s should be taken, along with reducing the amount of processed foods and omega 6’s. Look on the back of your fish oil container and add the EPA and DHA amounts to find how much fish oil you’re actually getting per serving. 
Be careful when buying this. Some is made from lesser quality fish and not as strong as it claims to be.
We trust this brand and also have it here at CFCL ($37).  If you'd like to put it on your account, email us and let us know!  


BCAA’s (Branch Chain Amino Acids)

Benefits: BCAA's help lessen muscle soreness because they help the muscle recover faster by reducing the breakdown of protein synthesis. The NOW and Optimum Nutrition brands offers an option of capsule that has your 3 essential amino acids which are abundant in muscles. The branched chain amino acids Leucine, Isoleucine and Valine are three of the eight essential amino acids that the human body must receive in supplements, as these amino acids cannot be created by the liver.

Take 1 serving before working out and 1 serving after or later with a meal for best benefits


Vitamin D (2000 iu/day)

Vitamin D is an essential vitamin that promotes the absorption of calcium, regulate the immune system and neuromuscular system. They are not all created equal and in the pill form, does not get 100% absorbed so you may not get the benefit of even taking it! 
This brand is one that we trust. We've looked all over for a brand that works and this is it.  
Get it here.

Unsweetened Green Tea (2-4 cups a day. Hot or iced)

Potential benefits include increases Fat-burning effect, boosts metabolism, improves insulin response as well as has numerous antioxidant properties. Green tea also has a powerful property called catechins that have been shown to decrease bacteria in the body.