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The supplements I swear by!

December 15, 2016

A quick answer to a frequent question, especially for someone who wants to pack on some lean muscle. There are only a handful of supplements I use on a regular basis, and through my research and experience I'd like to share with you the ONLY ones you need.

 

 

First up is protein powder, specifically a protein isolate. Protein is the single most important macro-nutrient for weight loss and muscle hypertrophy and is proven to assist you in getting results. I prefer isolates as they have a higher leucine content (an essential amino acid). Leucine is directly involved in muscle protein synthesis. Therefore protein isolates will assist more in muscle building than regular protein powders. They are slightly more expensive, but you get what you pay for.

 

Second is creatine monohydrate. Creatine is the most heavily researched supplement and the effects are pretty conclusive. If you want to pack on muscle, consume creatine monohydrate. 5g a day is enough and no need to bother with a loading phase, just keep it consistent.

 

Last one on the list is a fish oil for your essential fatty acids. Go for one which has EPA and DHA combined, especially if you don't eat fatty fish regularly (e.g. salmon twice a week)That's all you need, everything else is unnecessary. Remember these supplement companies are running a business with profits in mind.

 

Take these three supplements, stay consistent and enjoy the growth.

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