I’ve been asked quite a bit about what supplements I take and/or recommend others to take. Before I reveal my list, let me start by providing my philosophy on supplements. In my opinion supplements should be taken to provide something missing from your diet, as an insurance policy to your diet, occasionally as a workout booster, and most importantly, all the supplements I take must be safe and free of crap. Here’s the list of supplements I currently take:
- Fish oil
- Vitamin D
- BCAA’s (Branch Chain Amino Acids)
- Caffeine (lots of coffee)
Fish oil – I take the Xymogen brand, roughly 2.5 grams a day. If I was eating grass-fed meats I’d probably stop taking the fish oil.
Vitamin D – Xymogen brand, 5 IU’s a day. I’m more diligent about taking these during the winter when I go long period of time without exposure to the sun.
BCAA’s – Currently taking SciFit brand. These are all amino acids you can get from meat. I take these as an insurance policy in case I don’t eat the 200-250 grams of protein I should be eating a day.
Creatine – (SciFit) Probably the most talked about supplement, no creatine is not harmful, yes it may cause you to retain some water. Again, you can get enough creatine from meat, but I take about 5 grams post workout as an insurance policy.
Glutamine – (SciFit) Currently my favorite supplement, glutamine increases HGH production post workout if taken 1-2 hours pre-workout. Glutamine also has some gut-healing properties, which I am a fan of.
Caffeine – I just drink a lot of coffee (trying to cut back). But studies have shown that caffeine post workout increases performance.
And contrary to what some of you may believe, I am not against protein powders (whey), it’s just very hard to find a clean protein powder. And no I don’t care how it tastes. The BCAA’s, creatine, and glutamine take care of most of things I’d be looking for in my protein powder anyway.
One last thing, supplements are NOT a replacement to good nutrition and they definitely are not an excuse to eat crap. 6 protein shakes is not the equivalent to 6 steaks. The majority of your vitamins, micro-nutrients and antioxidants should be from your diet. Meats and veggies pretty much covers your bases.
Workout of the Day
Max Effort Overhead Squat