Top 6 Supplement Recommendations
I wanted to make this blog post to make sure you have the knowledge on supplementation and how to implement some of these into your fitness and wellness plan. Please, read through this blog post about the supplements that I recommend to build muscle, lose fat, and overall, improve your health.
Are supplements necessary to achieve the goal you have? No. Supplements are not necessary. But if your training and nutrition is dialed in, the next step towards helping you achieve that goal is supplementation. Ensure you are checking the boxes when it comes to your fruits, vegetables, high quality protein sources, micronutrients, water intake, etc. before considering supplementation.
As many of you know, I am not going to push supplementation onto my clients. That being said, there are a few different supplements that I do recommend for general health purposes, for optimizing cellular function, for supporting optimal performance in the gym and for building lean quality muscle. These are the supplements that have been scientifically proven to help aid you in building muscle, losing fat, and becoming generally, healthier. Below, I am going to lay out my top 6 supplements that I would recommend utilizing if you want to achieve your best physique, your best performance, or simply to feel better every single day! If you have specific questions, reach out to me and I will assist you in choosing the best possible option for you.
I will explain the benefits of some of these supplements below, with hyperlinks to the supplements that I take. Questions? Concerns? I am happy to help you achieve your goals, just reach out!
Below, you will see the top 6 supplements that I personally take and recommend to those who do have their training and nutrition dialed in.
- Protein Powder
Best taken within 1-2 hours of your workout. I would suggest taking in around 35-45 grams of protein. Make sure that the nutrition panel is not loaded with extra fats and carbohydrates, because that shows that the protein powder has "fillers" in their mix & that's not the best of quality. We are wanting to get a high quality, broken down isolate protein powder that is quickly digesting and quickly absorbed to allow you to start the recovery process as soon as possible. It's definitely not necessary to drink this immediately upon finishing your workout, but research shows there could be some benefits to drinking it within a 2 hour time frame.
Personally, I am allergic to whey protein, so I avoid it. If you are allergic to whey protein, then you may want to consider a Beef Isolate (no, it doesn't taste like beef!)
- Protein Powder
If you are looking for a cheaper alternative from the Whey or Beef Isolate Protein Powder, then look no further. When we are looking at building muscle, we want to spike protein synthesis about 4-5 times per day. Spiking protein synthesis is easy with a protein powder. If it's been a few hours from your last meal and you need to get that spike, then this protein powder would be perfect. It's a bit more "filling" than the isolate protein because this protein will digest at a slower rate and will mimic digestion of a full meal.
Personally, I take Vega's Premium Plant based protein powder for this. I will supplement with the plant based protein up to 2x a day.
- Greens Powder
These products are recommended for every body. Whether your goal is to build muscle or general wellness, a greens powder can be very helpful in obtaining micronutrients, probiotics, etc. Make sure you choose a high quality brand that doesn't contain synthetic colors, flavorings, etc.
- Multi-Vitamin + D3 + Omega 3
If you are always concerned about getting in enough vitamins, minerals, antioxidants, and tons of other beneficial supplementation, then you may want to consider the above. If you live in an area without much sunshine, it's recommended to supplement with 2,000 IU's of D3. Being in the midwest in Ohio, this is a supplement that I will rotate in during the winter months. Another supplement to consider for heart health and anti-inflammatory prosperities would be Omega 3. Be careful and ensure that the products that you purchase don't have higher rates of Omega 6 vs. Omega 3.
I'm a huge advocate of pre-workout especially given the research with caffeine consumption increasing strength significantly when taken before a workout. When looking for a pre-workout, not only do we want something between 200-300 mg of caffeine, but we're wanting to look at some of the pump and endurance ingredients as well. You're going to want a supplement that contains Agmatine Sulfate or Citrulline Malate; something to enhance the blood flow to the desired muscle. Beta-Alanine has been shown beneficial for higher repetition exercise and longer exercise bouts, as well. You may want to consider a "Stimulant Free" pre workout as well. High dosages of caffeine over time can make you dependent on the "drug" caffeine; don't be afraid to deload the system from caffeine from time to time!
- Creatine Monohydrate
Creatine is the #1 most researched supplement in the world. If you don't take any supplementation but you want to be stronger, bigger, leaner, and more muscular - then taking creatine monohydrate is a no brainer. I would recommend taking 5 grams of creatine monohydrate every single day at the same time of the day (timing doesn't matter in the grand scheme), but just to stay consistent. Try to take it with a simple sugar - even if it's a small amount. Ensure you drink over 128 ounces of water each day with this!
Hopefully you enjoyed this blog post & can pick and choose a few of the supplements recommended. Remember, supplementation is not necessary by any means to achieve your goal. But it can be beneficial and support your goals and I can attest to the product quality of each and every one of these!
All the best,
Bachelor's Sports Science
Certified Personal Trainer
Certified Correct Exercise Specialist