Supplements are an excellent tool to anyones nutritional approach but I must mention a few at the start of this blog post:
- This list is not created to instruct you as to what supplements you should take but rather to document what I personally take based on my situation. Supplements should be taken based on personal requirements and under the guidance of a health care professional.
- Supplementation should come secondary to good overall diet and nutrition. I personally strive to get most of my essential nutrients from whole food sources with supplements being used to fill in the gaps if needed.
This blog posted is updated periodically changing the products to reflect my personal supplementation as it is constantly evolving. It is based on the above YouTube video which you can watch for more information or click the links on each product for further scientifically based information on dosage, type and effects. Affiliate links are used in this post.
Ashwagandha is an Ayurvedic herb and adaptogen which can help the body adapt better to stressors. It has been shown to improve strength and recovery in an impressive way. KSM-66 is a standardised form to ensure quality is high. I take 2 capsules split with morning and evening meals.
Zinc + Copper + Other Minerals + Vitamins
Since the beginning of 2020 I have focused on meeting my nutritional needs with minimal supplementation. This has been done mainly with increasing the consumption of organ meats such as liver, heart, kidneys and more as well as other incredible sources like oysters. I’ve personally noticed a significant improvement in my health in comparison to similar supplemented intake. I usually try to eat liver (well sourced, organic etc) and oysters 2x per week as well as other organ meats generally in my diet.
The most common “bro” supplement to meet the daily protein needs. This provides quick releasing protein in an easy access format. I prefer natural whey as it has minimal ingredients and is sweetened with stevia. I usually take 2 scoops post workout with something sugary.
A classic lifting supplement that has been tried and tested over the years for good reasons. Creatine has an improvement in strength and power output during resistance exercise and may modestly increase lean mass as well as some other neurological benefits. I usually take 3-5g per day with water or a shake.
Magnesium is another essential mineral that is very commonly deficient in developed countries. It’s a co-factor for over 300 enzymatic processes in the body. It’s required for energy production, glycolysis and helps regulate melatonin. I take 1/4 tsp daily mixed with sparkling water using my friend Ryan’s recipe.