Supplements ranked

Thankfully, natural bodybuilding is becoming more and more popular in recent days. I believe there are two factors that have contributed to this...the popularity of physique contests which promote a more natural look, and the scientific advances in sports supplements. Through working with countless athletes over the years, and through my own experimentation, I have been able to determine which supplements are worth taking, and which ones are not. Below I will rank each supplement according to its effectiveness.

1. Whey Protein: I believe whey protein to be the most useful supplement that the bodybuilder/fitness athlete has available to him/her. Whey protein makes eating enough protein throughout the day convenient and practical. When I was attending teacher’s college I was away from home for 12 hours a day and only had 10 minutes between classes. It would be impossible for me to eat a full meal of tuna and potatoes in that limited time. Instead I would bring whey protein in thermos containers and drink it in a matter of seconds. Also my classmates did not have to put up with my tuna breath. I don’t think you should rely on whey protein as your only protein source. You should also get protein from red meat, white meat and egg white. I would always save my whey protein meals fore when I would be out of the house.

2. Flax / Fish oil: It is extremely important to get essential fat into the diet. Fat plays an important role in forming many structures of the body as well as producing many of the hormones that directly contribute to the formation of muscle tissue. I prefer to use a mix of flax and salmon oil with 3 servings per day.

3. Glutamine: As the main amino acid that is found in muscle tissue, spiking your post workout protein shake with 10g of glutamine will go a long way towards enhancing recovery and promoting muscle growth. I have 10 g (1 mini-scoop every morning and 10g post workout.

4. Caffeine: Caffeine is actually a drug that is banned by the IOC if it is taken in high doses. The reason for this is that it provides athletes with a competative edge. Caffeine elevates mood, allows the body to mobilize fat while exercising, enhances motor unit activation during exercise (neural drive), and increases strength. I recommend 100 mg first thing in the morning and 100mg before training.

5. Test Booster: Test boosters usually include 2 active ingredients...tribulus and a zinc/magnesium stack. Tribulus extract has been scientifically shown to increase natural production of testosterone. Zinc and Magnesium supplementation before bed also promotes rest and natural testosterone production. Quality Test booster products will usually include a combination of these ingredients. Test booster supplements are taken before training and also before bed.

6. GHR: GHR formula is taken before bed at night on an empty stomach to help with absorption. GHR supports your body’s own GH production which will increase muscle mass, lower body fat, improve skin tone, and repair damaged tissue in joints. Take 4 caps in the evening 5 days per week.

7. Multivitamin: Multivitamin supplementation is especially important during cutting cycles when the variety and amount of foods are limited. Take 1 / day.

8. Vitamin C: Vitamin C is an essential vitamin for numerous essential body functions and helps to boost your body’s immune system. Take 500mg 2x/day.

9. Oregano oil: This supplement is a natural antibiotic and should be taken daily during the last 8 weeks of a cutting cycle to prevent illness. During the last few weeks of a cutting cycle, the athlete tends to be very susceptible to contracting colds and flues. Oregano oil can also be used when the athlete feels a cold coming on. Take 1 serving per day for 3 weeks.

10. Creatine Monohydrate: I placed creatine last on my top 10 list for the simple reason that it has never worked for me. However I do know that several of my trusted clients experienced excellent results with creatine supplementation. Since creating is naturally found in meat, meat eaters tend to respond less to creatine than non-meat eaters. This has tremendous implications for the vegan athlete. Use as directed.