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The following supplements are ones that I would personally recommend, through trial and error with myself and others and researching the mechanisms behind them, I am confident that you will see positive results from adding any or all of these supplements to your daily diet. .

1. Whey protein:

A no-fuss, convenient way to ensure your protein levels are high enough. Recommended protein levels for an active person range from 0.7 g per kilo of body weight to 4 g per kilo. I recommend a minimum of 2g per kilo to ensure muscle mass is maintained while dieting and also to provide a positive environment for building muscle if this is the goal There are many types of protein supplements including whey isolate, whey concentrate, whey, casein, soy, pea, egg, etc. However, the best value and the most bioavailable (digestible by the body) is a whey protein.

The times when a protein supplement is required are when the body is in a catabolic state, such as first thing in the morning and after training. At these times I recommend mixing the supplement with water to ensure rapid digestion to stop the catabolic process. Whey can also be used at other times mixed with milk to replace a small meal or snack. (See below for more information on post-workout supplementation)

2. Creatine Monohydrate:

This product is a cell volumizer and also increases ATP levels within the muscle, which in basic terms allows you to lift the same weight for more reps. It’s natural, found primarily in red meat, and perfectly safe to use. Some people may not see results if their diet contains enough creatine-containing foods to have high enough baseline levels. My recommendation for intake is one rounded teaspoon per day for most people, post-workout, along with 0.5-1 gram of glucose per pound of body weight and 0.5 grams of whey protein per pound of body weight . An example of a post-workout shake is as follows for a 100 pound individual:

  • 5g (a rounded teaspoon) creatine monohydrate
  • 100 g glucose powder
  • 50g whey protein powder
  • 500 ml of water

I recommend a 100% lab-tested creatine monohydrate supplement; must have the ‘Creapure’ standard to be sure of purity.

3. Glutamine bound to peptides:

This supplement is a basic amino acid, slightly altered to ensure maximum digestion by the body. The benefits of having higher levels of this amino acid are numerous. First, it will help prevent the body from breaking down muscle tissue for fuel during times of catabolism/dieting by providing an alternate source for this much-needed compound. Second, it can help with fat loss while maintaining muscle mass by providing what is needed to keep the body running smoothly from carbohydrates (glycogen) without the insulin spike and possible fat storage that occurs. produced by consuming large amounts of carbohydrates. Third, it can help with gut health, repairing the delicate walls of the gut, ensuring proper digestion, and reducing any inflammation due to minor food allergies. Also, due to the fact that the intestinal tract will function properly, it will be better able to fight infections that enter the bloodstream, thus ensuring better overall health.

Vitamin C:

Get in here fast, as the EU is trying to limit the sale of vitamins and minerals to tablets that contain up to the RDA (Recommended Daily Allowance) in each tablet, despite numerous studies showing that large doses of vitamin C can make a huge difference to your overall health!

When you train hard, the stress on the body is greater than usual. Vitamin C is a powerful antioxidant, which can help the body recover faster from training stress and reduce muscle soreness, leading to faster improvement. It also stimulates the immune system, which is helpful as we live with a lot of stress these days and the (physiologically) stress of training can combine to suppress the immune system. Taking vitamin C will help combat this effect and allow you to stay healthy and full of energy.

I recommend 500-1000 mg of vitamin C a day for normal people every day, and higher doses when fighting disease (I’ve seen doses as high as 15 grams a day, but I think 2 grams is enough in this case).

Summary:

These are the only supplements I would consider necessary for the vast majority of people. I consider whey protein a ‘must have’ supplement for most, unless your diet is on point and you spend a lot of time eating chicken, you could probably benefit from higher protein intake, especially post-workout. Creatine Monohydrate is useful for those looking to increase muscle mass and/or strength endurance. Peptide-bound glutamine will be most helpful for those trying to reduce body fat or people who experience great soreness after every workout, however, it can also provide benefits to people trying to build muscle or just stay healthy. Vitamin C is recommended for those with a low fruit intake, but again, the higher doses that can be obtained from a supplement may make it worth a try for anyone. All of the above are safe, effective, and will not upset the body’s natural balance of hormone production, so I feel confident recommending them to everyone. I recommend that you try them one at a time, evaluate if the product is useful or effective for you, and from there decide whether to continue supplementing it.

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