The supplement industry is a multi-billion dollar industry. There number one target…naive, overweight Americans looking for quick fix solutions to getting to a healthy weight. Well I’m here to tell you that 90% of the supplements on the market today are for the most part a waste of money. Take a look at my physique competition picture. I’m going to tell you exactly what supplements I was taking throughout my 5 1/2 month prep period to get to that conditioning.
1. Isolate Whey Protein Powder– Utilized primarily as my post-workout protein source (45g-50g). Isolate whey protein is simply whey (milk) protein where everything has been removed except the amino acids (proteins). No carbohydrates and no fats, just pure protein. Most isolate protein powders are hydrolized, which makes them extremely easy to digest and absorbed very quickly…which is good after a hard workout of resistance training.
2. BCAA’s– Utilized primarily intra-workout or post-workout depending on if I was having a slower digesting protein source after my workout like a lean meat. BCAA’s are found in all complete protein sources, so if you’re eating plenty of protein most of the time they’re not even necessary. When your macronutrient capacities and demands are very high they can be beneficial during or immediately after a long, hard bout of exercise.
3. Digestive Enzymes– When you’re eating as many calories as I was you want to maximize macronutrient breakdown and digestion. Digestive enzymes help to do this if you take them consistently. I would take 1-2 capsules every other meal. I will caution you that I’ve heard they can cause some people gas, but I did not experience this.
4. Omega Fatty Acids- Omega fatty acids are crucial for numerous reasons (muscle growth, joint health, hormone production, protein transports…among others). When you’re eating extremely clean and controlling every gram of fat you intake, you have to supplement in some healthy fats to your diet. I use an omega supplement that has a variety of different omega-3 and 6 fatty acids.
5. Creatine Monohydrate- This one I have mixed feeling about whether it’s necessary for physique conditioning purposes. Creatine is a form of energy stored in muscle tissue that’s used primarily during quick, power type movements when oxygen supplies are limited and glycogen breakdown takes to long to yield energy for the movement. Unless you’re a power lifter or someone doing very high-intensity type movements frequently for your workouts I wouldn’t suggest creatine to clients. It also tends to make you feel bloated and hold more water.
6. Pre-Workout Drinks- Pre-workout drinks aren’t for everybody, but I definitely get better pumps and more energy when I drink them before I workout. Most pre-workout drinks are combinations of stimulants, vaso-dilators, nitric oxide boosters, and creatine. The more efficiently your heart can pump fresh oxygenated blood to your hard working muscles, the less fatigued you’ll get and the harder/longer you can workout. All the above mentioned ingredients help with this.
That’s it! KISS-keep it simple stupid! Keep the supplements limited. If you’re eating a well balanced diet and exercising regularly you don’t need a bunch of costly supplements. And please don’t waste your money on “fat burners.” All fat burners are just stimulants and/or thermogenics that increase your heart rate and body temperature which slightly increases your metabolism. Exercising and eating properly portioned meals every 2-3 hours will keep your metabolism rocking!
Please feel free to post any questions or comments on my website or FB business page wall for a discussion! NO B.S. FITNESS!
