4251 Oakleigh road Allentown, PA 18104 - [484 515 - 6371]

SUPPLEMENTS

I don't ever plan on selling supplements to clients right away, and to be quite honest, I think that would be negligent. Think about the definition of the word supplement. It should NEVER be your primary focus. Supplements are used to fill in gaps in your nutrition plan and they should only be used once you've mastered your nutrition. Doesn't that make sense? How can you supplement something if you don't know what YOU need?


There is a reason I require a dietary analysis before I will begin working with someone! Without it, you may be wasting money on the wrong supplements! 


Supplement companies do a great job of selling products that SOME people may benefit from. However, they try to sell them to everyone, and in many cases, people waste tons of money on something that may or may not benefit them. It makes sense that someone with a severe deficiency in a vitamin would stand to see the greatest benefit of supplementation. But, if you get plenty in your diet, there's no point in overdosing. I'm sure you stop filling your gas tank before it sprays all over the place, right?! Why would you do that with supplements? While the excess may not cause you any harm, you lose an opportunity when you assume things. And, you waste your hard-earned cash!


Here is an example of what a dietary analysis can tell us: Imagine you, like many Americans, can't stand seafood. During your consult, I learn that you think fish is stinky, tastes horrible, and isn't very filling (I'll have you know I absolutely love seafood of all kinds!). Our analysis would likely show you could use some more Omega-3 fatty acids, since you get almost none from your diet. In this case, a fish oil supplement would be a wise choice. But, you may not need to take other supplements if you eat a varied diet. Follow where I'm going with this? 


I have much more information on my nutrition approach below, but if you're interested in some supplements, I've added some of my favorites below. In the future, I will stock my own, but I find these to work for most people. I've picked the best of the best, but if they're too pricey, feel free to consult with me on some other options. I just linked to supplements I use and trust.

  • On the left is creatine, a highly researched supplement for sports performance and strength. Look for the "creapure" logo. I use a plain, powdered, creatine supplement, and mix it in a hot cup of tea to ensure it dissolves fully (you can barely taste it).  
  • The next two are 5# tubs of whey protein, the standard supplement for anyone who hits the gym. If there's one supplement you can afford, this is a must! Seriously. Vanilla is best because you can add your own flavors (blueberries, etc). Chocolate comes in 2nd, and sometimes tastes a bit chalky. Other flavors = at your own risk!
  • In the 4th slot, is L-glutamine. It helps with muscle soreness. It's cheap, and I swear by it. There's barely any taste with the powdered version of the supplement.
  • Finally, I've added a link to BCAAs or branch-chain amino acids. These 3 amino acids are crucial to performance, and many recommend taking them before, during, or after a hard workout.


For the price, the combination of the 4 below is a solid supplement stack.


​As a note, whey protein costs about $10-$15/ pound. The $10/pound versions are suspect at best, and Optimum Nutrition is highly regarded in the fitness and supplement communities. I wouldn't put it on my site if it wasn't! You may find some deals on Amazon, and there are plenty of other flavors!


*As a side note, I have absolutely no relationship with Optimum Nutrition or any of their supplements. I'm just relaying this information because these topics come up all the time during consultations. Why would I use something different from my clients?


Introduction to nutrition


A nutrition plan is really the backbone of any exercise program, and while many Americans view diet and exercise as separate, they are extremely powerful when used together. At Reppert Chiropractic, we focus on your entire case, and a nutrition plan is part of the equation, whether your trying to heal from an injury, or get back on the field.  


Here, we focus on the basics, build a solid foundation, and then let you decide how much you'd like to learn. Some clients are able to take it and run with it, only needing to check in when their results stall. Most clients schedule a monthly meeting to make sure they're still on track. Another benefit of monthly meeting is lifelong learning!


Here's how it works:


  • First, our clients all go through a diet analysis so we can establish a baseline. Think about it: How will we know if it's working until we have a starting line?


  • Once we have the past down on paper, we start planning for the future. We consider your workout plan, your favorite foods, foods you hate, and even your cravings. We plan for everything, so nothing gets in the way of you achieving your goal!


  • Finally, all you have to do is follow the plan. Think of your nutrition and exercise plan as a separate career or a hobby. You will make mistakes over the course of your life, however, you can choose how much they will affect you. Even if you have a vacation planned, you can MINIMIZE the damage and even plan strategically to use it to your advantage! But, overall, you determine your success. If you work hard, success is guaranteed, but, you MUST work smart.


Here are some words to live by: What are you going to do TODAY to make your life better? Don't worry about mistakes you made yesterday and don't assume you'll get it right tomorrow. Treat each day as a challenge. The more challenges you win, the quicker you reach your goal. Allow yourself some fun once in a while, but make sure you are consistently moving in the right direction.


See, I told you I wasn't your average chiropractor/coach/nutritionist/trainer, etc! I look at EVERYTHING to make sure you actually succeed this time. I've also failed many times in the past, but I assure you, I want your success as much as you do!

Sports nutrition and weight loss plans

WHAT DOES A REPPERT CHIROPRACTIC NUTRITION PLAN DO FOR YOU?

You'll get the following:

  • Basic nutrition overview, to include dietary needs (fats, proteins, carbohydrates)
  • Recipe tips 
  • Personalized nutrition plan
  • Once you follow that for a month, or if I find any major deficiencies, we'll talk about supplements


Sports nutrition: Who buys a Ferrari and puts cheap gas in the tank?

Fat loss

For those who want to lose fat and get lean enough to show off their six-pack, they will learn that NO amount of exercise will help outrun a bad diet. Think about this: If you follow a 2500 calorie diet, and eat a 500 calorie muffin, you've missed out on an opportunity to either lose fat, or fuel your next workout. That's 20% of your diet gone to a snack. Now, I'll admit I do things differently. If you want to eat a doughnut once in a while, that's ok. As long as it's planned, it might help keep you on track. If you stay consistent, and reach your goals 90% of the time, you'll make slow and steady progress toward your goals. (90 steps forward, 10 steps back).


However, if you overindulge on a dozen donuts, you may lose an entire week's progress.


So, the other option is to keep it out of the house!