BY DEZI ABEYTA, RN
Few nutritional moments are more critical than your early-morning meal. Handled correctly, this can jumpstart your metabolism and kick your alertness and body into overdrive. And sure, this means plenty of protein and water – but it also means some subtle supplementation too. Here are three supps that can help you power up each morning.
CREATINE
You know you need to take in 5 grams per day – and there’s no better time to do this than the morning. That’s partly because of creatine’s other strength. Sure, you know it’ll help you regenerate ATP (great for lifts!), but it’s also useful for brain health and cognitive function.
Having it in the morning insures two things. First off, you can likely down your creatine with a carb, permitting better absorption. Secondly, you’ll learn to habit-stack with your other supplements.
OMEGA-3s/VITAMIN D
Yes, this is actually two supplements, but they both address common nutritional gaps. The Omega-3 fatty acids will help you hone your heart health and reduce inflammation. Having 800mg to start the day (via a fish oil supplement) can help you move better and more freely all day. Vitamin D, meanwhile, supports immune health and mood regulation. Aim for 600-800 IU daily.
Both of these are fat-soluble, making them easy to have alongside your morning eggs.
CAFFEINE
Sure, I’m bending the rules a tad because we don’t always think of caffeine as a supplement. But whether you’re downing a cup of coffee or sneaking in synthetic caffeine (via energy drink or pill), just 75 mg can pump up your concentration and focus. Higher doses (200-400mg) will juice your power output, too.
That’s why I love it in the mornings. Down it 30 minutes before your first major morning challenge (whether workout or big meeting) for a cognitive edge.