My supplement routine has changed many times along my fitness journey. My needs as a bodybuilder were different than my needs as a triathlete. Being younger with less money to spend was a different situation than my current state of having a bit more spending power.
The point is that a supplement routine is just that. A supplement. It's meant to fill in the gaps in your diet whatever your situation is. It's going to evolve and change over time.
In this post I'll show you my top four supplements that I've been taking regularly, which helped me in and out of the gym.
Table of contents
Other supplements
Few notes before we dive in:
I always, always, try to get my nutrients from my diet. Whole unprocessed foods will have nutrients of higher quality than any supplements. Regardless of how clean, and reputable a supplement is, the hard fact is that a nutrient in powdered form has been processed one way or another.
I also really make sure to avoid becoming dependent on any of these supplements and for that reason, I do not take them all the time. This is especially true of supplements that help me recover from workouts.
With the creatine and protein powder for example I will cycle them in and out of my diet, with maybe 2-3 months with them followed by a month without.
Supplement 1: Creatine
I take this every day, even on the days I am not training. 5g, or roughly one table spoon does the trick.
The main benefit of creatine is the refuelling of energy during short and intense bouts of exercise, like a gym workout.
When we do short and intense bouts of exercises (sprinting, weightlifting, anything under 10 seconds) we use up a molecule called ATP. When we cannot replenish ATP fast enough, we switch to another mode of fuel and we slow down a bit. For example, when we sprint, we can only sprint all out for 8-12 seconds before we notice our speed slowing. Part of that is a diminishing store of ATP
Creatine helps regenerate ATP. So by increasing our stores of creatine, we can replenish ATP faster and work more within those 8-12 seconds. Essentially it allows us to train a little bit harder, which will yield a little more results.
I personally find a quick (1-2 weeks) change in strength when I start using it, and a quick decline in strength when I stop using it. That's completely normal, and if you experience the same decline after using it don't worry about it.
Main draw back: you have to take it daily because you need to saturate your creatine stores in your body. It doesn't work if you take it sporadically.
Supplement 2: Protein powder
I mainly take protein powder for their taste, and the fact that it adds protein to my day is a nice side effect.
If you have no dietary restrictions, you can easily eat enough protein through your diet. However, if you notice that you are lagging in protein intake, then adding some protein powder is an easy solution.
Remember that you need at least 1.2g of protein per kg of body weight daily. You can eat more if you want, but that is my minimal requirement for most of my clients.
So if you weight 60 kg (132 pounds), then you need to eat every day at least 60kg x 1.2 = 72g of protein.
Whey vs Isolate protein powder
Whey and isolate come from the same source: cow's milk.
Whey is a byproduct of the cheese making process. The milk is curdled, which leaves solid curds, used for cheese, and a liquid: whey.
To make whey protein powder, the liquid whey is pasteurized is dried out.
Whey isolate takes it processed at step further reducing the lactose and fat content, resulting in a higher protein concentration.
I've used both types of powder with equal satisfaction. The main advantage of isolate is it's lower lactose content which is beneficial for those with intolerances.
Vegan protein powder
Vegan protein powder is a great way to increase your diet's protein content if you don't eat animal products.
The main criticism against vegan protein is it's incomplete amino acid profile (aka incomplete protein). Although it is true that vegan ingredients have incomplete proteins, the powder supplements group various ingredients together that provide a complete amino profile.
Supplement 3: Theanine
I take this whenever I want to have a really good sleep. this could be after a very intense hike, or if I haven't slept well 2 nights in a row. I take this quite rarely to be honest because I am fairly good sleeper.
Theanine is an amino acid the helps us relax. I take it before going to bed, but it also can also be useful when we want to focus.
Here is an excerpt from Examine.com:
"After consumption, L-theanine can cross the blood-brain barrier[6] and affect brain activity by promoting increased alpha-waves,[7] a pattern of brain activity associated with a more relaxed state. The tendency of L-theanine to increase alpha waves may explain its stress and anxiety reducing effects.[8] In animal studies, L-theanine has been shown to affect neurotransmitter signaling in the brain, but these effects have been less explored in humans. The mechanisms behind the synergistic effect of L-theanine and caffeine on cognition are not completely understood, but its relaxation-promoting properties are likely responsible for the reduced anxiousness and jitters associated with caffeine use."
Supplement 4: Electrolytes
I only used these when I go on long hikes/ski trips.
The main electrolytes are sodium, potassium, magnesium and calcium. I usually just look for tablets that are made for sports and don't overthink too much about the ratios.
Electrolytes are essential for basic cell function however I can't say they prevent cramping. I will write another blog on electrolytes/cramping in the future.
I've been recently rethinking whether or not they act as a placebo effect. Every time I take electrolytes, it's with a sip of water. So are the electrolytes helping me, or is it the fact I'm drinking water that's helpful?
On top of that, I completed a 46 day hike and a 10 day hike without even thinking about electrolytes. I'll have to do more research and testing on myself to see if I will incorporate them regularly again.
What other useful workout supplements are out there?
There are lot's of workout supplements out there and I'm sure that your needs will differ from mine. Even if I don't take them, doesn't mean they are bad. Here are a few common supplements out there and how they could help you.
Pre workout
Pre workout supplements are meant to give you a boost in energy before you hit the gym. Most of them rely on caffeine which is why I don't take them. If I take caffeine in the afternoon I won't sleep and if I workout in the morning I'd much rather get my caffeine from coffee.
However, if pre workout works for you, and you like having it as a pre workout ritual, and it doesn't affect your recovery, then I see no reason why you shouldn't try it.
Your body will develop a caffein tolerance at some point though, so you'll need to take more and more to get similar effects. Which is another reason why I don't bother with it.
My go to pre workout is a good night's sleep and 90s hip hop.
Multivitamins
Multivitamins gives you a bunch of vitamins. Every brand will tell you they have the right mix of vitamins in proper proportions.
They can be a great solution if you cannot get those nutrients through your diet. I personally try to eat fruits and veggies of different colours to ensure I get a varied amount of different vitamins and minerals.
Carbohydrates
Carb powder are a great way to get extra fuel and energy throughout the day. It's also a great way to boost calorie consumption.
In the past I've mainly used carb powders when bulking in the gym or when training for my triathlon. I will say that these are a lost resort solution for me as I love me a good plate of pasta and there are tons of carbs in those.
Conclusion
There are lot's of workout supplements out there and they can all help you depending on your current situation and goals.
I have four main supplements I've used in the past and I've dabbled with many others.
As we speak, in January 2025, the only one I take is creatine. I'll look at protein powder again soon as my gym routine and home workouts are become more and more intense.
Remember, they are intended to complement a balanced diet, not replace it. Prioritize obtaining nutrients from whole foods whenever possible.
If you desire more information on supplements, feel free to reach out.
Happy training!
Clem
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