My Morning Routine and Supplements: Supporting Body Composition Changes

Welcome back to another episode of Be Well by Kelly! In this solo episode, I’m diving into my morning routine, movement habits, and the supplements I love to take. I’ll also share my strategies for supporting body composition changes with nutrition. Let’s jump right into your questions!

Movement and Nutrition

One of the questions I received was about my approach to movement and how I incorporate nutrition to support it. Personally, I love lifting heavy weights and understand the importance of fueling my body properly. Carbohydrates play a crucial role in muscle recovery and performance.

The Role of Carbohydrates

During intense workouts, our muscles utilize stored carbohydrates as glycogen. After exercising, they become insulin sensitive and crave more carbohydrates. However, it's essential to pair carbs with protein and fats to avoid blood sugar spikes and crashes. I recommend focusing on whole food carbohydrate sources like:

• Quinoa
• Sweet potatoes
• Rice
• Beans
• Squash

These starchy carbohydrates will help refuel your muscles effectively while also supporting your overall nutrition.

My Personal Exercise Routine

As a busy mom of three, I have to be strategic about my workouts. I lift weights at least twice a week and enjoy hot yoga. My goal is to maintain and build lean muscle mass, which is vital for metabolic health and longevity.

My Supplement Routine

Now, let’s talk about my morning supplement routine. Here’s what I take:

• Creatine: I add 10-20 grams to my morning coffee. It helps with both cognitive and body composition benefits.
• Probiotics: I take a high-quality probiotic to support gut health.
• Multivitamin: A comprehensive multivitamin to cover nutrient gaps.
• Omega-3: For anti-inflammatory benefits.
• Vitamin D3 and K2: Important for bone and immune health.
• Amino Acids: Essential for muscle recovery and overall health.

It’s important to note how I structure my meals. I aim for a balance of protein, fats, and carbohydrates to keep my energy levels stable throughout the day.

The Importance of Essential Amino Acids

Essential amino acids (EAAs) are crucial for muscle repair and recovery. They are the building blocks of protein and cannot be produced by the body. I source my EAAs from a high-quality, fermented blend that promotes muscle protein synthesis.

Conclusion: Finding Balance and Support

In conclusion, finding balance in your nutrition and exercise routine is essential for supporting your body composition goals. Remember to listen to your body and track how you feel after meals. If you notice energy crashes or increased cravings, it may be a sign to adjust your carbohydrate intake.

Thank you for tuning in! Don’t forget to subscribe for more insights on health and wellness.

Key Takeaways:

• Carbohydrates are essential for fueling intense workouts and should be paired with proteins and fats.
• Lifting heavy weights is vital for maintaining lean muscle mass.
• A comprehensive supplement routine can support overall health and body composition.
• Essential amino acids are crucial for recovery and muscle repair.
• Monitoring blood sugar levels can help in managing energy and cravings.

TLDR Summary: In this episode, I share my morning routine and supplements that support my body composition changes. I emphasize the importance of pairing carbohydrates with proteins and fats for optimal energy and recovery.

Health-Related Compounds:

• Amino Acids: Essential amino acids
• Vitamins & Minerals: Vitamin D3, K2, multivitamins
• Cellular Optimizers: Creatine, Omega-3

Authors: Kelly Le