Over the past twenty years I have successfully followed specific nutrition and strength programs such as intermittent fasting and clean bulking to achieve challenging goals for my body. And as a result, I have tried countless supplements along the way.
My goal as an amateur fitness dude is to find all-natural, efficacious products from companies that don’t try to fill their products with unneeded and unhealthy ingredients. I worked for very large food and beverage company for years so I am well aware of what companies do to market and sell more products (and a lot of it isn’t good for you).
With years of trial and error, I have found a group of proteins and supplements that have helped me achieve my fitness goals (and taste good).
I lost 4-inches of stubborn fat off my waist in 30 days – right before I turned 40! Click here to read how I did it.
Many people have asked me over the years for product and supplement recommendations that have helped me.
Below I share with you the supplements I have researched and used over the past 20 years that have been the most efficacious (and taste the best). I share with you the types of supplements I use, the times during the day I consume them and the recommended frequency.
Please note that I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.
MORNING ROUTINE
I take the following supplements with water each morning when I first wake up:
VITAMIN C
I take 1000mg Vitamin C each day. This is considered a higher than normal amount, but my body has remained healthy as a result.
PROBIOTIC
Since I eat a lot of different types of foods, I take a daily probiotic to regulate my digestive system. The most important part of the probiotic is that assists all of the needed nutrients that I consume to enter my bloodstream and muscle tissue instead of passing through without using. A probiotic also keeps you regular and can prevent diarrhea as well as boost your immune system overall.
FISH OIL
Because of its anti-inflammatory properties, fish oils can prevent or reduce muscle soreness and can inhibit the temporary loss of strength and range of motion after exercise. Pay more for a brand that offers triple strength and make sure the product is IFOS 5-Star Certified (like this one below).
MULTI-VITAMIN
In addition to taking Vitamin C, I take an all-natural once-a-day vitamin to give my body the nutrients it needs that I may not be getting from food or from filtered water. A multi-vitamin is essential when exercising as it helps replenish the body of basic nutrients that are needed for proper recovery.
ASHWAGANDHA
I take this daily supplement to help regulate the stress levels in my body, including in my muscles. This has helped improve my muscle strength and avoided plateauing as a result.
PROTEIN
I take the following types of protein at various times during the day. It is important to note that protein powders are notorious for adding in filler ingredients to the powder to boost up the weight, thus the price. These fillers are unneeded carbs that often include sugar for better taste. Just be very careful of these non-natural ingredients.
And just because it says “organic” on the label, does not necessarily mean it is healthy for you with all of the added ingredients. I wanted to group these together to show the different types of protein out there.
PLANT-BASED PROTEIN
I use my all-purpose protein powder for my first meal of the day, snacks in between meals, and for my pre-workout shake. I love this powder because it is lean, packs no additional fillers, it is low carb/sugar, and the most important part is that it tastes amazing (even with water)!
GAINER PROTEIN
If you are trying to gain lean mass, I suggest finding a protein powder that adds some natural carbs to the powder to add size quicker than normal. I only use this protein post-workout since that is when it is crucial to fuel your broken down muscles. This powder is very clean and tastes great. I highly recommend this brand.
CASEIN PROTEIN
This protein can be used to achieve all fitness goals: lose fat, maintain weight, gain lean muscle. I take a clean, natural, lean casein protein at bedtime. Casein protein is slower digesting so it will slowly release into your muscles while you sleep. Remember, sleep is normally the longest period of time your body is not consuming food. For those looking to lose weight, this could actually help you burn additional calories while your body is “working” during sleep.
This brand is incredible. The label only has three ingredients and has eliminated any additives. The taste is very light with water (I prefer chocolate), but it is one of the only casein products out there that is the best for your body.
PROTEIN BARS
I use bars as meal replacements and snacks when I cannot find natural foods to consume. These are always great to have on hand for long trips when healthy food is limited.
By the way, I have tried many, many protein bars over the past 20 years. Many of which add sugar and are not healthy for you (even when they say they are healthy on the label). Or many that don’t add any sugar and taste like crap.
But these protein bars below are incredible! They are slightly greasy, but I don’t care. Probably the best tasting, healthiest bar out there for gaining lean mass!
PRE-WORKOUT
GREEN TEA EXTRACT
For an extra boost of energy during my workouts (or at any time of day), I consume this natural supplement in capsule form one hour prior to working out.
PLANT-BASED PROTEIN
I consume a protein shake 30-60 minutes prior to working out. (See protein section above).
POST-WORKOUT
BRANCHED-CHAIN AMINO ACIDS (BCAAs)
These are a group of three essential amino acids: leucine, isoleucine and valine. I take BCAA supplements in capsule form after my workout to boost muscle growth. You can also take this pre-workout to enhance exercise performance. BCAAs also help to reduce fatigue after exercise.
PLANT-BASED PROTEIN or GAINER PROTEIN
I consume a protein shake immediately after my workout to provide my muscles with fuel for recovery as soon as possible. Only those looking to build lean muscle should consume a gainer protein powder. For those looking to lose or maintain weight, use the plant-based protein option (without additional carbs)
BEDTIME
CASEIN PROTEIN
(See protein section above)
I hope this list was helpful. If you do use any of these products, I’d love to hear your thoughts. Also, I realize many other products exist. Feel free to leave a comment below on what products you recommend so it can help others also!
Want to receive more advice on how to get in the best shape of your life? Sign up below.
