I often get asked which exact supplements I take on a daily basis to perform at my best in and out of the gym so I thought I'd compile a handy list of exactly which supplements I'm currently taking day in and day out.
I will also dissect WHY I take them, and why you should consider them yourself to help you reach your muscle building and fat loss goals. Just keep in mind that supplements should be exactly that - a SUPPLEMENT to an already-solid diet.
I always stick to quality, proven products from the most reliable brands out there. I've used many different products and brands over my 10+ years in this industry and the following are my absolute highest recommendations that I can stand by 100%.
More importantly, these are products that I actually use (and use with great effect - I'm a huge fan of running tests and experiments on myself) and so I'm not just recommending any random product here out of self-interest to make a commission or whatnot.
I would never recommend a product that I don't personally use, or that I haven't personally seen first-hand results with (so if you're a supplement company please don't email me asking me to promote your particular product here).
Note: I recommend buying supplements from Amazon because they are one of, if not THE most reliable place to buy online and prices are dirt cheap compared to what you'll find in your local supplement store (by a mile).
I take whey with my breakfast and immediately after training because it is a fast-absorbing protein. This particular whey is a combination of whey isolate and concentrate, and has been a best-seller for a long time for good reason: it's quality protein at a very good price.
You can't go wrong with this one. I've tried the majority of flavors and they all taste great and mix well too with either water or milk.
Again, I stick with Optimum Nutrition for my casein because they're reliable and well-priced.
Casein is a different form of protein than whey that is digested a lot more slowly - ideal to be taken before bed so that you minimize any potential muscle breakdown due to the many hours that you'll go without food.
I've taken this product every single night before bed for years and I recommend you do the same if you want to do everything you can to prevent muscle loss during sleep.
Sure, you can take other forms of slow-digesting protein before bed (such as cottage cheese - no thanks) - but I find that having a casein shake is the quickest and most convenient way. And with some milk, this powder is very tasty.
I stick to basic creatine monohydrate powder instead of using fancy pre-work formulas because it simply works well and it's cheaper. To be honest I believe many pre-workout formulas are just over-hyped and not worth it.
Before a workout all you need is a solid meal, some creatine powder like this one, and perhaps some caffeine. Everything else is just noise in my opinion.
Creatine increases your strength in the gym and therefore leads to more muscle gain over time and is one of the most effective muscle-building supplements in existence so I recommend it to everyone.
Just like with my whey and casein protein I choose Optimum Nutrition (no, I don't work for them lol) because they're just great. I take 5g daily - either roughly 30 minutes before training or in the morning on non-workout days.
I'd also recommend checking out how to get the most out of your creatine.
The Quick Lowdown on Multivitamins
Bodybuilders and weight-trainers have a higher requirement for vitamins and minerals that the average person so including a good multivitamin in your supplement routine is a good idea (according to most respected experts in the field) to cover your bases to make sure you're not missing out on important nutrients.
I take this particular brand of multivitamin because they're a proven quality brand and well-priced, and this multi is known to be potent and easily absorbed which is exactly what you want. I personally take 1 daily.
Just an extra note though - multivitamins are totally optional if you eat a healthy, well-balanced diet. Nobody can prove that you absolutely must use one, so in the end it's totally up to you. But personally I think it's a good idea to cover your bases and I tend to feel better in general when I'm taking a good multivitamin like this one (again like I said I love to test and experiment a lot).
Plus, if you take excess vitamins/nutrients your body will simply flush out the excess unneeded stuff in your urine. Just wanted to make that clear though - I'm NOT saying that a multivitamin is absolute 100% necessary. Your call, warrior.
The Lowdown on Fish Oil
Fish oil is another great supplement to take for overall health and well-being, and it also aids in the muscle-building process and has a host of other benefits such as better brain function, joint health and healthier skin.
The Nordic Naturals version is one of the best out there and what I personally take (I take 1-2 daily but you can definitely pop more if you want). It's one of the highest quality fish oils you can get your hands on so just know that you could opt for a cheaper brand for your fish oil - I just personally like to buy the best when it comes to this.
Thanks it for my list of the top muscle-building and fat loss supplements for 2017. If you have questions about which supplements may or may not be right for you then feel free to reach out to me here and I'll try my best to steer you in the right direction (and keep in mind I'm not a doctor and all my advice is simply my own careful judgement from many years of experience).
Again, I want to be clear that these supplements will not do anything for you UNLESS you have all of the basics in place. But once you do, they can be of great assistance in reaching your goals.