The Only 5 Supplements That Matter

Supplements are maybe the sexiest topic in the fitness world. Pretty packaging, edgy marketing tactics, and the promise that you’ll be perfectly sculpted out of muscle and braun. It’s also one of the first things we think about when wanting to get in shape. What supplements should I start taking?

Slow down there, boss. After all, these are supplements which, by definition, are meant to complete or enhance something else. Supplements are there to get that extra margin of results because you are already putting in the physical work and eating great.

There are all kinds of flashy products offering huge promises out there. In my opinion, there are only 5 supplements that really matter for avid exercisers and athletes. Here they are in order of importance:

  • Protein
  • Brained-chain amino acids (BCAA)
  • Fish Oil
  • Creatine
  • Pre-Workout


You should be getting the majority of your protein intake from real food. We want the complete proteins from animals and animal products. Things like lean meats, eggs and milk (if you can digest it well).

Protein powders come into play for convenience, such as mixing a shake right after a workout. I’m not going to get into much nutrition talk in this article, but refer to our blog on 3 Simple Tips to Stay Lean and Strong for some basics.

Look for a protein powder that has minimal ingredients (like 5 or less) and is made up of primarily whey, casein, or egg white for my dairy-free friends. Other sources will be less bio-available, meaning you won’t absorb them as well as the aforementioned sources.

For a more effective post-workout shake, combine that protein with a carbohydrate source such as dextrose powder or even just a ripe banana.


Branched-chain amino acids are found in foods that contain protein and make up about 35% of all muscle tissue. These essential acids improve muscle-protein synthesis. Some benefits would include reduced breakdown of muscle tissue, reduced soreness from intense resistance exercise, and improved energy to push through demanding workouts. They can also aid in fat loss and help in building/maintaining lean muscle mass.

I like to sip on some BCAAs before and/or during my workout. These can also be helpful if you have a gap in your day where you aren’t eating much. Keep a flow of BCAAs going! They are inexpensive and easy to drink. Just beware, if they are unflavored you may want to add a little sports drink powder or something that tastes decent!


Fish oil provides Omega-3 fatty acids. Since most of us probably don’t consume enough fish/seafood, these are a good way keep up. A few of the key benefits of taking highly-concentrated fish oil supplements include improved brain function, reduced mental stress, and reduction of inflammation in the body.

I find that when my joints are aching, fish oil makes a big difference. Make sure you find fish oil that is concentrated. The EPA/DHA content should be at least 65% of the pill volume, if not more.


The first 3 supplements are almost a requirement if you are training hard. Creatine mono-hydrate is one that I strongly believe in, but it is kind of an “extra bonus.” Creatine is arguably one of the most studied supplements on the market. Oddly enough, it may be the most widely misunderstood by the general public.

The good news is that most creatine supplements offered (either pill or powder) are just pure creatine. It’s cheap, easy to find and it doesn’t have a bunch of other ingredients added.

Your body naturally creates and uses creatine when you place stress on your muscle tissues, but you can only produce so much. By supplementing with creatine, you supply the body with more to use. The result is the ability to work a little more in the gym. It could be a few extra reps, an extra set, all of which add up over time to greater strength gains and capacity.

Don’t get into loading creatine and cycling like a bodybuilder. Just add a serving to your protein shake whenever you can. See if it makes a difference for you in getting stronger.


Remember when I talked about how sexy supplements can be? Pre-workout seems to be the sexiest. It tastes good, makes you feel like the Hulk, and is marketed perfectly. This is last on my list because it’s not crucial to your success. It should be a backup plan for days when you didn’t get the right foods in before a workout.

Again, try to find something that doesn’t have a ridiculous amount of ingredients and always test out small doses first. Pre-workout is going to be most effective for lifting sessions, especially if they are going to take over an hour to complete. It gives you the drive and mental focus to stay on task. It may also have some benefits such as improved grip strength.

If you are going to do something like a metcon that will really spike your heart rate, you may not want to get jacked up on C4 first! Everybody responds differently to these, so start slow and mess with timing it differently.

In summary, supplements can be a really helpful tool to fill gaps in your nutrition or add to an already great routine. Start slow with one or two things at a time. Otherwise, you may not know if it is making a difference in how you feel and recover.

How to Lose Belly Fat in ONE Week at Home with 3 Simple Steps

Obesity is a widespread problem among a lot of youngsters nowadays. It has been observed many times that people face a lot of difficulty due to their high weight.

If you are also one of them, then you must lose weight as soon as possible. Other than that, you will face various health problems and difficulties in your life.

If you do not want to face is problems, then try to lose weight with proper exercise and diet.

Most people are unable to go to the gym regularly. That is the main reason they want a workout routine at home.

There isa diverse workout plan that is available on the internet. But you should out to such kind of plan that provides you appropriate facility. The weight loss journey is not very difficult. All you have to do is to focus on appropriate diet and nutrition.

Three simple steps for losing belly fat

There are a lot of ways that these you a lot in losing weight. But if you want to see results very quickly, then there are some special steps help you a lot in these criteria.

If you follow these steps, then it will be very beneficial for you in getting fast results in your body.

It is not very difficult to follow these essential steps regularly for everyone. If you want to have a disease-free body, then try to remove your fat as soon as possible. It can be only possible with the help of these simple steps:

  • All you have to do is to cut down your sugar intake from your diet. Sugar is the most harmful edible substance for your body. It will provide you with many calories, and you will face many difficulties in reducing those calories and fat.
  • The second most crucial step is to do weight lifting exercises. Most people advise that cardio exercise is best for reducing your weight. But if you follow weight lifting exercises, then you will not reduce your muscles from your body. Other than that, you will be easily able to reduce more weight and fat.
  • Other than that, it would help if you also focused on mitigating the insulin from your body. It is essential to reduce your insulin at the time of your meal. If you do this activity, then you will be easily able to digest your meal properly. We all know that proper digestion of the meal does not promote weight gain too much.

These are the three simple steps that will help you reduce the extra pounds from your body. It is not very difficult to remove sugar from your diet. You can use other substances in your diet to reduce sugar.

Other than that, weight lifting exercise is also very beneficial for fat loss and muscle gain. If you follow these necessary steps and you will not face any difficulty in your body.