My Four Favorite Supplements

The supplement business is a colossal multi-billion dollar industry. It’s easy to see why— Who can resist the promise of a quick fix. A magic pill. Six-pack abs for just $79.99! I’ll take two, thank you.

But the reality is most supplements are marketing gimmicks and don’t give you much more than expensive pee. Nothing like flushing your hard earned cash down the toilet in the pursuit of biceps.

Alas, fear not! Some supplements work— and work well! Allow me to share my four favorites with you…

Whey Protein

More protein! I’m telling clients this all the time.

The recommended daily intake for Average Joe is 0.8 g per kilogram of bodyweight. But you’re not Average Joe; you’re you! And you exercise.

The National Strength and Conditioning Association recommends 1 - 1.5 g per kg of bodyweight for athletes and up to 2 g / kilo for strength athletes. As a 90 kg bodyweight powerlifter, I have to make sure I have at least 180 g of protein every day.

Three 8 oz steaks and I’m good to go. But maybe I don’t have time to cook three steaks every day. That’s where whey protein comes in.

It’s fast-digesting, convenient, and packed with all the amino acids your muscles need. Whip up a shake for a quick 25 - 30 g, and I’m good to go.

Creatine Monohydrate

Creatine is the most studied, scrutinized, and proven supplement on the market. It flat out works and is totally safe.

Creatine helps your muscles store more quick energy (phosphocreatine), which translates into extra reps, more strength, and bigger pumps over time. Personally, I really notice the boost on the last few reps of hard sets.

But wait, there’s more! Lots of new research is even showing that creatine supports cognitive function and brain health. The perfect compliment to exercise, which also helps your cognitive function and helps prevent neurodegenerative disease.

Bonus: it’s cheap. You can typically find creatine for around $0.20/serving!

Fish Oil

While it won’t turn you into Aquaman, fish oil does offer many benefits. The omega-3 fatty acids (EPA and DHA) in fish oil are linked to reduced inflammation, better heart health, and even brain benefits. Fighting off chronic inflammation is a game changer.

I take the liquid stuff because I’m hardcore. But if that gives you the ick, you can also take a capsule form.

Caffeine

And here’s one of the most effective and widely consumed supplements in the world — Caffeine! Most of the world has embraced the use of this magic supplement. America runs on Dunkin! I wish they’d run on a treadmill. (ha, ha, ha.)

I, myself, am a caffeine connoisseur. A supplement sommelier. Allow me to explain the subtle, refined flavor profile of White Monster. The aroma has a light effervescence of citrus zest and pineapple rinds with soft hints of artificial sweeteners. On the palate, the body and mouthfeel consists of a light syrupy texture that coats the tongue with aspartame and finishes with champagne- like bubbles dancing throughout your mouth. The front end burns with bright citrus and poisonous chemicals before softening into a floral sweetness. The finish is dry with a refreshing tartness.

And just like that, I’m zipping around the gym full of youthful exuberance once more.

Ahhhh, but something tells me crushing can after can of energy drinks can’t be the best thing for you. Better to use the real stuff. When I’m trying to behave, I skip the Monster Energy and brew myself a double shot espresso. None of the nasty stuff, all of the caffeine! Win-win.

Final Thoughts

The root word in “Supplements” is “supplement,” meaning these things are meant to supplement a normal diet. Man cannot live on protein shakes alone! Whole foods will always be your best bet. Supplements are meant to fill the gaps.

Your doctor may recommend other supplements for medical reasons. Or advise against some. Listen to your doctor! This list is my personal favorites and not dietary or medical advice.

Anyway, gotta go. I’m off to the gym!