I get asked quite often what supplements I recommend, and which ones I take. I’ll give a list of the ones I take, or have taken in the past. And also a brief description of what each of them do for you.
Whey Protein
Whey protein is derived from milk, and is a fast-digesting protein. This is best taken first thing in the morning. Since you haven’t eaten throughout the night, and your last meal was probably dinner from the previous day which was probably about 12 hours ago. So a fast acting protein will quickly get amino acids into your blood stream so that your body gets into an anabolic state (muscle growing) and not in a catabolic state (muscle losing).
Here’s what I’m currently taking:
Gold Standard 100% Whey Protein Powder – Optimum Nutrition
Here’s another option, but more expensive because it’s higher quality (100% isolates)
ISO 100 Whey Protein Powder Isolate – Dymatize
Casein Protein
Casein protein is derived from milk as well, just like whey protein. But the crucial difference is that casein is a slow-digesting protein. This is best taken before bed time since you won’t be eating for a while, and presumably it’s also been a while since you’ve had dinner. So this keeps your body in an anabolic state (muscle growing) while you’re asleep. I highly recommend casein protein for people who have a hard time putting on muscle.
Here’s what I’m currently taking:
Gold Standard 100% Casein Protein Powder – Optimum Nutrition
Here’s another option you can take instead:
Elite 100% Micellar Casein Slow Absorbing Protein – Dymatize
Meal Replacement
I used to take meal replacements back in college. I don’t think it’s a necessary supplement because you should be eating real meals. Not meal replacements. But if you’re in a hurry, I can see a reason for having a few of these around. Another method is to just mix a scoop of whey protein with a scoop of casein protein. Typically that’ll give you 25 or so grams of fast digesting protein and 25 or so grams of slow digesting protein, and roughly 250 – 300 calories.
Here’s what I used to take (not taking currently):
Original Meal Replacement Metamyosin Blend – MET-Rx
Here’s another one I used to take (tastes amazing):
Genuine Protein Shake, Chocolate, 20g Protein – Muscle Milk
Pre-Workout
The purpose of a pre-workout is primarily to increase energy and quite frankly, help you get motivated enough to go to the gym (because it’s a stimulant). Sometimes, I just drink a couple cups of black coffee and it works similarly. But some good pre-workouts contain some other ingredients that are pretty helpful as well like BCAA’s and creatine, etc. So it’s something that I typically take, unless my workout is in the late afternoon or in the evening. You don’t want to take it after 1:00pm if you’re sensitive to caffeine because it’ll affect your sleep.
Here’s what I’m currently taking (also available at Costco)
C4 Original Explosive Pre-Workout Supplement – Cellucor
Here’s another solid option:
PRE JYM Pre-Workout – JYM Supplement Science
Creatine
Creatine is a great supplement. I’ve taken it on and off for 15+ years. Some people who don’t know what creatine is, think that it’s bad for you, but that’s simply not true because creatine is a naturally found in meats and lentils. The reason why creatine is so great is because it helps create adenosine triphosphate (ATP), which provides energy for muscle contractions.
Here’s what I’m currently taking:
Micronized Creatine Powder, Unflavored – Optimum Nutrition
Here’s another solid option you can take instead:
Platinum 100% Creatine, Ultra Pure Micronized – MuscleTech
Omega 3’s
Omega-3 fatty acids are a healthy fat. They’re touted as helping decrease the risk of heart disease, depression, dementia, and arthritis. And since your body can’t make them, you have to eat them or take supplements to get them in your system. Purportedly good for your brain too.
Here’s what I’m currently taking:
Organic Flaxseed Oil Omega 3 – Nature Made
Here’s what I sometimes take instead of the flaxseed oil:
Burp-less Fish Oil, Omega 3 – Nature Made
Green Super Foods
“Super foods” can kind of sound woo-hoo but there are some out there that are backed by research and proven to be very healthy. According to Dr. Axe: “studies have shown that chlorella benefits the entire body by supporting healthy hormonal function, promoting cardiovascular health, helping to negate the effects of chemotherapy and radiation, lowering blood pressure and cholesterol, and aiding in the detoxification of our bodies.” And according to Dr. Axe, spirulina detoxes heavy metals, helps prevent cancer, lowers blood pressure, reduces cholesterol, boosts energy, lowers the chance of a stroke, speeds up weight loss, and alleviates sinus issues.
Here’s what I’m currently taking:
Chlorella Spirulina Tablets, Non GMO, Sunlight Grown – Good Natured
Weight Gainer
I never had the need to take weight gainer. Because I naturally put on weight fairly well. But I do know that some people have a difficult tim gaining weight. And for those of you who are like this (ectomorphs), you need to take in as much calories as you possibly can. So it’s sometimes difficult to constantly be eating. So that’s when something like a weight gainer may make sense.
Here’s one that’s popular
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