When I sat down to write this article I had a hard time because the supplements that a 30 year old guy looking to add 10lbs of muscle needs, are going to be different from the 40 year old female who wants to drop 20lbs of stubborn body fat.
Just like training and nutrition, there is no “one size fits all” answer that everyone can apply with amazing benefits. So much of it depends on your goals, current levels, abilities, available time, etc.
So read up below, I’ll give you my general favorite recommendations, but if you’re looking for answers on specifics, or what should YOU take to get better results, hit me up, and we can talk about what it takes.
Do I need to be taking supplements?
Short and douchy answer: “No, you should be eating all perfect food all the time and scrubbing your hands with organic Scandinavian Bleach if you so much as brush up against a GMO apple.”
However, that’s dumb, and in a country where the supplement industry is raking in a staggering 36 BILLION dollars per year, there’s a pretty good chance you have bought or will buy supplements in your life time.
So what supplements should I take?
Protein Powder. Make sure you get a high quality “Whey Protein Isolate”, which is the most one of the most bio-available for the money you’re spending.
It’s a good way to add a quick, satiating meal to your day, especially if you’re on the go. It’s also a great way to take in more high quality nutrients when trying to add muscle, and adding protein throughout the day will keep you anabolic even between workouts.
- As a meal replacement or between meal snack.
- Post workout
Creatine – Make sure you get creatine monohydrate, and not some weird proprietary blend bullshit. A lot of companies try to throw in a bunch of additives, and then sell it for 4 times as much, but your basic, effective creatine monohydrate will be fairly inexpensive.
- After your workout in your post workout shake.
Vitamin C – You probably don’t get enough of this, and it’s good for everything from curing scurvy, to boosting your immune system, to helping you recover after a hard workout.
- In the morning or evening. To help you remember, keep pills by your toothbrush so you take them when you brush you teeth.
Vitamin D: You also probably don’t get enough of this. Doctors in Seattle literally stopped testing people because they were just like “Yea, there’s a 100% chance you’re deficient. Buy pills, take 5000 iu’s per day”.
When I was sick I would take double or triple that for a few days, and it seemed to help things clear up.
- In the morning with breakfast.
Vitamin D Update 8/1/17
A New study shows that Vitamin D has increased efficacy when taken alongside Vitamin K2.
Vitamin D has a plethora of great benefits, but supplementation can often lead to over-calcification of the arteries. Vitamin K can help alleviate some of those potential symptoms, as well as adding additional positive effects, like: decreasing risk of cancer, increasing bone density, and playing a role in heart health.
The author of the information I read suggests up to 500mcg of Vitamin K per day.
Fish Oil – While our modern diet is riddled with Omega 6’s, we don’t get enough Omega 3’s to prevent inflammation and keep our bodies functioning at a high level. It’s important to try to get a 2-1 ratio of Omega 3 to Omega 6, but often times we’re the opposite, or even worse.
Getting a high quality fish oil supplement can help fix that, in addition to all of the other benefits: bone strength, hair sheen, general healing, skin quality, eye health, etc.
- 2 times per day with breakfast and dinner.
Branched Chain Amino Acids (BCAAs) – These are good, and they help you hold on to muscle mass and while eating at a caloric deficit, or doing fasting protocols.
Not necessary, but since they’re sweet, and you can drink them 2-3 times per day, I think it helps cut down on cravings also.
- In between meals 2-3 times per day.
Zinc/Magnesium – These boost growth hormone and testosterone levels. They also help with getting deeper more restful sleep.
I’ve tried a few brands, and some I didn’t think did a whole lot, but there were a few that I did feel helped me sleep deeper. And regardless of whether the claim about an increase in GH/Test, I know that deeper sleep will increase both of those things naturally.
- Before bed. Don’t exceed rec’d dose.
Probiotics – Gut health is one of the most overlooked pieces of overall heath and recovery abilities. You can get probiotics by eating fermented foods like kim-chee or sauerkraut, and also by eating the seeds of the Papaya (taste peppery).
If you come of antibiotics, it’s always a good practice to take a probiotic to help bring back some of the good bacteria to help you break down and digest food, in addition to playing a major role in building back up the immune system.
Generally these need to be refrigerated all the way from start of production until you buy them to be maximally effective. So keep that in mind when you buy.
- With a meal, twice per day
Pre-Workouts – I love a good pre workout, but keep in mind that you’re not getting ‘new’ energy, you’re simply borrowing it from later. That’s why it’s not great to take energy supplements (including coffee) on a daily basis. Give your body a bit of time to recover a couple days per week.
The major effective ingredient in every pre-workout is caffeine, so when companies say they have a “proprietary blend” it’s usually a mix of taurine, guarine, beta alanine (the tingly sensation you get if you take too much, also prevents fatigue in muscles), and some form of creatine (to enhance the pump).
Also, when they say “proprietary blend” what they mean is “We don’t have to tell you anything we put in here, so it might be 95% cat dander, and 5% crystal meth. Go on, try it. You’ll like it.”
Which brings me to……
E/C/A – What is that?
ECA stands for ephedrine, caffeine, aspirin. This was a popular pre-workout stack back in the 80’s and it’s become popular again recently. The ephedrine and the caffeine have a synergistic response, and the aspirin thins the blood a little to get a a better pump.
I can’t legally recommend you take this probably, as I am neither a doctor, nor a lawyer.
- 15 minutes before your workout.
Pre- Workout Update 8/1/17:
A New Study has shown that taking pre-workouts that contain both caffeine (as 95% do) and taurine, are LESS effective than a simple cup of coffee.
Taurine is a NON ESSENTIAL amino acid. Non-essential simply means that the body produces it on it’s own and it does not need to be consumed. Taurine is found in most energy drinks, like Monster and Redbull, and in a lot of pre-workout powders.
However, Taurine has an antagonistic effect on caffeine! This means that when you take both at the same time, you’ll have less:
- cognitive enhancements
- muscular endurance
- desire to listen to Rage Against the Machine at earsplitting volume.
So bottom line, if you’re looking for a a quick boost to energy, AVOID TAURINE. If you’re buying a pre-workout supplement and the manufacturers didn’t even take the time to do the basic science that a 9th grader with a computer could find out, DITCH THAT SHIT.
Greens Supplement – This is one I personally like because I just don’t eat enough fruits and veggies during the course of a normal day.
I think of this like insurance. It’s a good way to get the phytonutrients to stay healthy and prevent inflammation from training, poor eating habits, and day to day activities.
- In your breakfast shake
- Before bed – I like to mix in a packet of Emergen-C with it for flavor and added Vitamin C boost.
Low Priority (don’t waste money on this garbage)
Weight Gainer Powder/Shakes – This is one of the biggest scams of the supplement world. They add low quality protein to low quality carbohydrates (mostly coming from maltodextrin or some other compound that is basically pure sugar) wrap it up with a label that shows some monster bench pressing 900 lbs then eating everyone else in the gym who makes eye contact with him.
And for all the assholes working at supplement stores preying on people’s insecurities to sell sham products, fuck you.
Take This Instead:
- 3 extra peanut butter and jelly sandwiches on top of your normal diet.
Fat Burners – On the opposite side of the scam coin, you’ll know these by the lithe sensual female wearing booty shorts and looking over her shoulder in a surprised “who me?” expression.
The majority of these products have similar ingredients as pre-workouts, which means that caffeine plays a strong role. However, as Dr. Oz continues to shill worthless products, you’ll see some of the supporting ingredients change. Some offenders: green coffee bean extract, raspberry ketones, garcinia cambogia, etc.
These products are sold as stand alone weight loss aids, and to be fair, THEY CAN AID IN WEIGHT LOSS. Caffeine causes a slight uptick in overall body heat and heart rate, both which burn small amounts of extra calories. Additionally, caffeine is an appetite suppressant, and can arguably help you control cravings.
Take This Instead:
- Coffee in the morning, and if you need a boost in the afternoon, switch to green tea.
Garcinia Cambogia/Raspberry Ketones – Can we just move forward and agree that as a country we will stop buying supplements that we see on TV?
Unfortunately the answer is “Yeah! We’ll definitely sto…….Did you say I could lose 10lbs in 3 days?!?!?”
Take This Instead:
- Cigarettes. It’s hard to eat when you’re smoking, fat ass.