I can't tell you how many times I get asked what supplement I recommend. Often it comes at the end of a training session, and I don't have time to give a reasonable explanation about a product. So I decided to write a short review of each supplement I use or have used. I promise I will never recommend a product that I have not personally used or am currently using.
As always I recommend you consult your doctor before starting any supplements.
Everyone's favorite topic is what pre-workout I should take? The truth is you don't need to take anything. Most pre-workouts do little more than generate expensive pee.
The only product I have found that works continuously and that I enjoy taking is Pulse by Legion Athletics.
Pulse is a 100% natural pre-workout drink that increases energy levels, improves mood, sharpens mental focus, boosts strength and endurance, and reduces fatigue. The caffeine and the anine will give you a surge of smooth energy and focus, and the beta-alanine, citrulline, betaine, and alpha-GPC will provide you with bigger pumps and more strength, power, and endurance. The biggest draw of this product is every ingredient is backed by peer-reviewed scientific research and is included at clinically effective levels. That means the ingredients and doses in Pulse are based on published scientific research demonstrating real benefits.
I have personally been using this product for over three years (blue raspberry is the best). One thing I will note the serving size is two scoops. The majority of the time, I only use one. Heavy leg days get two scoops!
Does it even matter what protein you buy?... YES!
I could go on an hour-long rant about amino spiking and how you need to be careful about what you buy. Honestly, if you want to buy the cheapest product on the market, it's probably not going to hurt you unless you count wasting your money.
I have personally been using Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder for years.
It's well priced, has excellent macro-nutrients, and scores very highly for label accuracy — three qualities that rarely intersect in the whey protein industry. One rounded scoop delivers 24 grams of protein, 3 grams of carbohydrates, 1 gram of sugar, and 1gram of fat. Various independent tests have shown that it may be closer to 21or 22 grams of protein per serving, which is pretty negligible in the supplement world — ON is considered a company that has a good track record with third party testers.
As for my personal preference, it tastes great, and it mixes well. I use fat-free milk for the added protein and thicker texture.
The all-important magic pill that can melt the pounds away is something of a unicorn in the fitness world! Everyone wants it, nobody has found it yet, but this one is close. Forge, also by Legion Athletics, is absolutely hands down the best fat burner on the market.
This product Is a 100% natural fat burner with yohimbine that helps you lose fat faster (and “stubborn” fat in particular), preserving muscle, and maintaining training intensity and mental sharpness. The science is relatively complicated, but the long story short is yohimbine increases your energy expenditure and interacts with your fat cells to make it easier to mobilize. Every ingredient is backed by peer-reviewed scientific research and is included at clinically useful levels.
I have seen drastic changes in the amount of time it takes to lean out, and the preservation of muscle is vital to me.
This one from the start looks and sounds like snake oil, but the science is pretty solid. Phoenix, also made by Legion Athletics, (do you see the trend?) is a 100% natural caffeine-free fat burner that helps you lose fat faster. By increasing your metabolic rate, amplifying fat-burning chemicals produced by your body and reduces hunger and cravings.
In terms of real-world results, when combined with a proper diet and exercise, you can expect to lose up to an additional ½ pound of fat per week by adding Phoenix to your regimen.
That may not sound like much, but when you realize that you can expect to lose 1 to 2 pounds of fat per week with a proper diet and exercise program, it’s pretty significant (25 to 50% faster fat loss!).
When stacked with Forge, you will be happy with the results.
At last, the all-important creatine. The supplement that is common as chest day Monday. I'm not too fond of most creatine supplements simply because they are nasty. Well, you guessed it: Legion has a product that fixed that.
Recharge is a 100% natural post-workout drink that boosts muscle growth, improves recovery, and reduces muscle soreness.
Creatine is a natural compound made up of the amino acids L-arginine, glycine, and methionine.
Our body can produce creatine naturally, but it can also absorb and store creatine found in various foods like meat, eggs, and fish.
It enhances the body's ability to create a substance known as adenosine triphosphate (ATP), which is the most basic cellular energy unit.
The biggest draw for me is the fact that I can drink it without gagging, which for a creatine supplement is saying a lot.
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