Creatine is a nitrogenous organic acid fashioned in the liver; it helps supply energy to cells throughout the body - particularly muscle cells. The International Olympic Committee and the National Collegiate Athletic Association (NCAA) allow the use of creatine, and it is widely used among professional competitors.
When supplemented, creatine has been shown to improve athletic performance. One study showed “Creatine supplementation vastly increased (p < .01) the total work time of all bouts. Protocol D showed the greatest increase (>100%); C increased 61.9%; B increased 61.0%, and A increased 23.5%. These results demonstrate that creatine supplementation significantly extends one's capacity to maintain a particular level of high-intensity, intermittent exercise.” Most recommend creatine to be a dosed at 3 - 5grams per day, before workouts.
2. Whey Protein
Whey protein is a mixture of proteins isolated from whey. Whey is the liquid part of milk that separates during the production of cheese.
Most people recommend anywhere 1 – 1.5 grams of protein per pound of bodyweight. Whey protein is a cheap and easy way to ensure you hit this target. Usually, one serve of whey contains about 23grams of protein and should be taken post workout during your anabolic window. I however personally like to take it prior to bed.
3. Fish Oil
Fish oil comes from the tissues of oily fish. The best sources are cold-water, fatty fish. When it comes to human consumption of fish oil, you can get it from eating actual fish or a fish oil supplement.
Fish oil has so many potential benefits;
- Cardiovascular Disease
- Eye disorders
- Weight loss
Dosing can range anywhere between 3 – 20grams a day depending on your desired outcome or issue being addressed.
Fish oil can be found in most supermarket's.
Branch chain amino acids (BCAA's), valine, leucine, and isoleucine, make up approximately 1/3 of muscle protein. BCAA's reduce muscle fatigue, speed recovery, decrease the loss of other amino acids from themuscle during exercise and help the body absorb protein.
Dosing ranges anywhere between 2 – 20grams.
Glutamine is the most abundant amino acid found in your muscles - over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the main transporter of nitrogen into your cells.
During concentrated training, Glutamine levels are greatly exhausted in your body, which decreases your strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal - and Glutamine plays a vital role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimise breakdown of muscle and improve protein metabolism.
Doses are usually around 5 grams. However some experiment with higher doses around 15grams.
6. Ape test booster
Ape test booster is my personal favourite test booster. Whenever I cycle through this in my supplement regiment, I usually find very quickly
- Increased energy
- Increased libido
- Better sleep
- Breaking through plateaus
“M-Stak is built on a basis of natural anabolic flavones born from Eastern European athletic studies. These special flavones have long been theorised to help enhance targeted gains in lean muscle mass. M-Stak combines the most potent of these anabolic compounds in significant dosages, making the long, storied anabolic potential of the product all the greater. Main among these flavones are Beta-Ecdysterone (Cyanotis Vaga) and 5-Methyl-y-Methoxyisoflavone. These ingredients have the ability to shuttle nutrients specifically towards lean mass accumulation, a process known as 'nutrient partitioning.'”
M-stak is my go to supplement when I’ve had a long-term plateau that I need to bust through.
Having a good daily multi to ensure you’re not missing any nutrients is always an excellent safeguard for me, adding some peace of mind. Some multi-vitamins can require you to take many tablets each day to get the adequate does.
A good pre-workout can be the difference between a good and a great workout. Having something there to push you over a mental slump can be highly beneficial to keep making progress even during those times of lowered motivation.
10. Mass Gainer
Mass gainers aren’t for all of us. However, they can be ideal for those who struggle to add any weight, whether it is muscle or fat. Adding in a mass gainer to replace your protein shake can be an easy way to add in some extra calories for those hard gainers out there.
- Prevost, M., Nelson, A., Morris, G. Creatin Supplementation Enhances Intermittent Work Performance . Exercise and Sport. Quarterly. V. 68, 1997.
- "Chronic Pain, Asthma And Depression: Are You Having Signs Of An Omega Imbalance?". Dr Axe. N.p., 2017. Web. 13 Mar. 2017.
- "The Benefits Of Glutamine!". Bodybuilding.com. N.p., 2017. Web. 13 Mar. 2017.