Sports
by Alex Nerney on May 6, 2013

Our Weekly Video:

Before you take “Powercagemanjuice” (yes, that is an actual supplement name), because you see some guys before and after, keep this video in mind.  

I should preface this article. Without the proper diet and training, supplements are about as useful as Helen Keller's vacuum. These are merely additions to SUPPLEMENT a proper diet and training regimen.

That being said, these are the 5 staple supplements that you should probably try if you are looking to improve or have hit a plateau.


1. Multivitamin

It's not just for your grandma, bro. Falling short on your micronutrient needs will impede your body's progress. Similar to water, they help your body function optimally.

Vitamins are also great after a night of boozing because the alcohol will deplete you of these nutrients.

Don't get some crazy vitamin 12-pack unless you have the money to spend. It's not important enough to blow the extra dough. Get a solid multivitamin with a good rating online.

I have talked a lot about optimum nutrition and the companies' reputation, so not surprisingly; I suggest you grab their multi-vitamin made for men. You can get it: HERE 

Oh, and if there are any ladies reading this they also have a multi-vitamin designed specifically for women.

2. Protein Powder


Obviously, you're going to probably use some protein powder. Protein powder is much cheaper than eating meals, which can save you some money. However, do not get too protein shake crazy. 2 in a day is fine, 3 is excessive.

Get a powder that is low in carbohydrates unless you look like an Olsen Twin and need to put on serious mass. The shakes with carbohydrates are usually loaded with sugar you do not need.

My favorite is: Dymatize- Elite Gourmet Protein. It’s low carb, high quality, tastes great, and is pretty inexpensive. For more information check out my article on the 10 Best Protein Powders – Reviewed and Graded.

3. Fish Oil

Tip the scales in your favor (see what I did there), and grab yourself some fish oil.

The benefits include:
-Better skin
-Decrease inflammation
-Increased muscle protein synthesis
-Limiting muscle protein degradation
-Shown to support insulin function

Now you should know that if you are a regular fish eater(almost every night), you do not need this supplement. For the rest of us not fortunate enough to eat Salmon on the daily, this supplement is highly recommended.

4. Green's Supplement


It does not take a rocket scientist to know that you are not taking care of your vegetable needs. 8 servings of fruit and veggies a day, common bro. The last time you ate a piece of broccoli; you were running around finger banging people.

Green's supplements are designed to fill in those servings of fruits and vegetables that you are clearly not getting.

A good time to take this is right after your workout. Reason being that when you workout, free radicals are released into your body, and the antioxidants you get from this supplement will kill them off. That last statement is extreme broscience at best, but it makes sense. 

My favorite Green’s supplement: HERE

5. Creatine Monohydrate

This supplement was widely popular and then got some criticism to it. Despite the negativity, there has been no solid evidence showing that it is dangerous.

I cannot emphasize how important it is that you begin taking this ASAP. It increases both maximal force and protein synthesis in your body, which means that you will lift more and gain lots of lean mass. And no, it's not water weight.

If you have kidney problems, consult your doctor first. You can do a loading phase and take a large portion the first week and smaller portions later, or you can take 5-20 grams daily for the rest of your life. 

Not only does it have positive effects on your biceps, it has also been shown to improve cognitive function in the elderly… YES!

Get just the monohydrate; you do not need any of that other stuff. You can get it: HERE

Leave comments and questions below.
See you next week, bros,

Alex Nerney – Certified Personal Trainer, Certified Nutrition Specialist, Lord of Broscience

 

Much of this article is an exert from my ebook which can be found HERE. For more tips, quotes, articles, and advice you can follow my twitter HERE.

 

 

Alex Nerney

About Alex Nerney...

Alex Nerney is Certified Personal Trainer, Certified Nutrition Specialist

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