Supplements
As the name suggests, supplements are only there to supplement your diet, not replace it. Most people look to supplements before getting the basics right first. When I have a new client start with me, it's common for one of the first questions to be about what supplements they should buy. People often want to use a supplement to make up for a bad diet and training or believe a supplement will make a huge difference, and that it's the key to success. Unfortunately, it doesn’t work that way.
These are things you need to take care of and make the priority, and will be the main reasons you'll succeed or not.
If all the basics are taken care of, then supplements can be useful.
What supplements do I recommend?
Click on the links to read more in depth of each supplement
Multivitamins
Useful to ensure you're not deficient in any vitamins. Make sure you make eating a nutritious diet a priority and not rely on the multivitamin.
Whey Protein
High quality protein, extremely convenient and cheap. In fact, it's the highest quality protein source, by far the most convenient as it takes a minute to make and drink it, and it's one of the cheapest protein sources when you look at the amount of protein per pound you spend.
Fish oil
I recommend that everyone takes fish oil daily. Fish oil contains Omega 3, which is an essential fatty acid and has loads of health benefits. Most people don't consume enough through their diet and will need supplements to get enough Omega 3.
Vitamin D
A vitamin that many will have less than optimal levels of, especially if you live in England and during the winter.
Creatine
Creatine is among the most well-researched and effective legal performance-enhancing supplements there is. It works, and is extremely cheap.
Magnesium
It is estimated around 60% of people are deficient in magnesium. This is likely to be higher in people who are very active as you lose some magnesium when you sweat.
It is essential for hundreds of processes in your body and is vital for the proper functioning of your body. Most people will need to take supplements to get enough magnesium.
Caffeine
Caffeine is very effective when it comes to increasing mental and physical performance. (1) It's cheap, widely available and you're unlikely to have any side effects.
- Are you eating the right amount of calories, protein, etc for your goals on a consistent basis? Do you avoid eating too much junk food?
- Are you consistently training, with good effort and following a program with sensible progression?
- Are you getting a good amount of sleep most nights? Are you managing stress well?
These are things you need to take care of and make the priority, and will be the main reasons you'll succeed or not.
If all the basics are taken care of, then supplements can be useful.
What supplements do I recommend?
Click on the links to read more in depth of each supplement
Multivitamins
Useful to ensure you're not deficient in any vitamins. Make sure you make eating a nutritious diet a priority and not rely on the multivitamin.
Whey Protein
High quality protein, extremely convenient and cheap. In fact, it's the highest quality protein source, by far the most convenient as it takes a minute to make and drink it, and it's one of the cheapest protein sources when you look at the amount of protein per pound you spend.
Fish oil
I recommend that everyone takes fish oil daily. Fish oil contains Omega 3, which is an essential fatty acid and has loads of health benefits. Most people don't consume enough through their diet and will need supplements to get enough Omega 3.
Vitamin D
A vitamin that many will have less than optimal levels of, especially if you live in England and during the winter.
Creatine
Creatine is among the most well-researched and effective legal performance-enhancing supplements there is. It works, and is extremely cheap.
Magnesium
It is estimated around 60% of people are deficient in magnesium. This is likely to be higher in people who are very active as you lose some magnesium when you sweat.
It is essential for hundreds of processes in your body and is vital for the proper functioning of your body. Most people will need to take supplements to get enough magnesium.
Caffeine
Caffeine is very effective when it comes to increasing mental and physical performance. (1) It's cheap, widely available and you're unlikely to have any side effects.