Let me start this thing off by listing some of the supplements I’ve taken myself.
Herbal: tribulus terrestris, cissus quadrangularis, rhodiola rosea, horny goat weed, green tea, white tea, grape seed extract, celery seed extract, guarana, yohimbine, resveratrol
Vitamins/minerals: D, B, C, zinc, magnesium
Amino acids and other things: taurine, tyrosine, citruline malate, beta-alanine, caffeine, synephrine, DMAE, DMAA, AAKG, OAKG, ALCAR, glucosamine, MSM, ephedrine, synephrine, D-ribose, alpha-lipoic acid, CLA, probiotics, HMB, glutamine, glutamine peptides, creatine (CEE, monohydrate, tri-creatine malate),
Other (weird) shit: Raspberry ketones, policosanol,
Foodlike supps: BCAA, protein powder (whole egg, eggwhite, rice, whey, milk, cassein), oats, maltodextrine, dextrose, WMS, greens blend, reds blend, fish oil, avocado oil, flax seed.
You know what? This list isn’t even complete. I could add a couple of handfuls of different pre, post and peri workout products as well as other shit. I’ve taken huge amounts of supplements and hoped for insta-gains.
Which ones do I use today? I use a protein powder regularly. Not because I can’t hit a decent level of protein through food, but out of convenience. I also use oats regularly and fish oil regularly. Again this is out of convenience – you don’t really need to add carbs to anything, since getting them is so easy. Occasionally I take ZMA before bed, because it knocks me out cold and makes me sleep like a baby. I also drink coffee, but never after late afternoon.
So which supplements would I recommend to you? That’s a good question.
Focus on tightening up your diet and I promise you, you’ll see much better results. A full month of clean eating will do more for you than any (legal) supplement in the world.
I have yet to come across a supplement that did what it said on the box. That said, the following supplements have been good to me:
- Quality fish oil.
- Zma (for sleep, not anaboliXXxx muscle!).
- Protein powder (for convenience).
Once you have a set plan and follow it, you can experiment with different supps to see what works for you. One at a time, for a set period of time. Supps I’d recommend you test out are:
- BCAA (especially if you train fasted)
- Beta alanine
Keep it simple, focusing on and mastering the basics is the only true shortcut. A solid eating plan will outperform any supplement regime ten times out of ten.
One last thing: shiny labels and big name bodybuilders promoting a product usually means one thing – overpriced product. Buy the bulk products where you know what you’re getting. A simple whey protein is pretty much all you need.