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MY TOP 10 RECOMMENDED SUPPLEMENTS

These are all supplements I currently use and recommend to both my clients and friends.

1. WHEY PROTEIN

There are several different variations of whey protein, which are based on the processes it has gone through.

 

The highest quality whey is hydrolysed followed by isolate, both generally having higher protein content per 100g than the basic forms of whey protein which are more cost-effective, but a lower quality product.

I personally opt for whey isolate as I find it digests a lot better.

2. CREATINE MONOHYDRATE

Extremely cost-effective and undoubtedly the most researched supplement there is, creatine has been proven to provide a vast number of health and performance benefits.

I take 1g per 10kg of body weight each day when you take it doesn't matter, however, it's important you take it consistently in order to reap the benefits.

3. OMEGA 3

Omega 3 is derived from fish oil, so for those like myself who isn't a massive fan of fish, then this is a must.

 

It is an important health supplement linked to joint health, anti-inflammatory and normal function of the heart.

It's important that these are dosed correctly, likewise with any supplement.

 

I take 3 of these daily.

4. MULTI-VIT COMPLEX

A highly-dosed multivitamin which provides with a large amount of the vitamins and minerals you are likely missing out on by not eating a tonne of fruit and veg every day.

It's important you continue to eat a variety of fruit and vegetables alongside these, however, they are a great 'top-up' to ensure you meet the body's daily demands.

 

I have 2-3 of these each day.

5. VITAMIN D

Vitamin D is responsible for muscle function, bone health and immune function, making it an extremely important vitamin to keep tabs on.

Our main source of vitamin D is via sunlight, hower especially in the winter months and in countries like the UK where the sun comes out once a couple of weeks a year, then it's highly likely you are currently deficient in vitamin D if you are not supplementing it.

I take 1 of these a day.

6. VITAMIN B COMPLEX

There is a multitude of different B vitamins contained in this supplement.

The primary role of B vitamins is to support energy production, however, there is a more in-depth list over on the bulk powders website which goes into the benefits of each one.

I take 1 of these a day.

7. VITAMIN C

Vitamin C contributes to supporting a healthy immune system which is put under a lot of stress from intense training.

I take at least 1 of these before bed.

8. HBCD

Highly Branched Cyclic Dextrin is a rapidly absorbed intra-workout carbohydrate.

 

It is mixed with water and consumed whilst you train, helping you to maintain your energy levels whilst not getting the adverse side effects of raising blood sugar levels and bloating that energy drinks and other sugar alternatives such as dextrose leave you with.

I consume between 30-100g intra-workout, the amount will depend on my current dietary requirements.

9. CITRULLINE MALATE

Citrulline malate is thought to provide a variety of health and performance benefits. It has been found to promote the ammonia recycling process and nitric oxide metabolism. Actual research on this supplement is rather limited, so nothing can be said for certain, however, it has been thought to potentially improve things such as power output and endurance.

I include this in both my pre and intra-workout.

10. PRE-WORKOUT (HOMEMADE)

In my experience, I've found the vast majority of pre-workouts sold online or over the counter are extremely overpriced, underdosed with key ingredients and packed with dozens of underdosed ingredients which are only included by trick you into thinking its some 'crazy stim packed formula'.

I buy the following key ingredients separately from Bulkpowders and create my own 'homemade pre-workout', which I've personally found to be far more reliable and work significantly better than any pre-made formula I've had in the past.

 

INGREDIENTS:

1. Caffeine

2. Citrulline Malate

3. Beta-Alanine

4. L-Arginine

5. L-Glutamine

6. L-tyrosine

Recommended serving sizes for each ingredient can be found via the bulkpowders website.

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