I remember walking into a weight room and seeing the jacked guys having their protein shakes – and who knows what else – and thinking that’s what I’m missing. That’s what they’re doing that I’m not, that’ll get me jacked.
So I started taking supplements, all kinds of supplements. But nothing changed. Why? Because our ideal physique doesn’t exist in a pill, powder, or potion. There is no magic supplement that’ll get us our ideal physique. It doesn’t exist.
So why should we take supplements?
We should take supplements to SUPPLEMENT an already healthy diet. Without an already healthy and well-rounded diet filled with lots of proteins, good fats, and vitamins, supplements are literally rendered useless.
However, it’s pretty damn hard these days to get all the nutrients we need, simply from eating whole foods. And so, we use supplements to fill these gaps. As men, filling these gaps can help us maintain a healthy body, recover faster, boost brain function, speed up our metabolism, perform better in our workouts, and naturally raise testosterone levels.
So what should we take?
There’s a ton of confusion out there as to what works, and what we actually need. This list will give you 10 supplements that are great for improving performance and maintaining a healthy body for men. You can read the benefits, and identify if each is something you need or want in your diet.
10 Best Supplements for Men
Fish Oils (omega-3’s)
Monounsaturated fats like those found in fish oils, are one of the best supplements a guy can take. Healthy fats like these help raise testosterone levels, boost brain function, boost our metabolism, reduce triglycerides, boost HDL cholesterol, and lower blood pressure.
This is one supplement that I make sure I have daily. Doctors will say that at least 500 mg DHA and 500 mg EPA daily is the recommended dose. But notice the “at least”. You can’t really overdose on these essential fatty acids. I take 2-3x this in the morning and another 2-3 x this at night before bed.
Where to find them: OMEGA BLUE Softgels
The quality of the supplement is very important in this case. Which is why I recommend OMEGA BLUE.
ISO SMOOTH Protein Powder
Is a real source of animal proteins better than protein powder? Yes. Can you cook and consume that animal source within 15 minutes after workout? No.
That is where the right blend of protein powder is most effective: within 15 minutes after a workout when our blood is pumping to our muscles, that are screaming for us to feed them and start the recovery process asap.
The right blend of protein ideally has a 3-stage release. In most cases this comes in the form of a Casein, Whey, and Why Isolate blend. This means your body is going to absorb more of the protein in these 3 stages than it would with say, a pure isolate blend.
Where to find it: ISO SMOOTH
Caffeine – or Extreme Rush
Our workouts need to be exceptional if we’re going to get exceptional results. A boost in energy right before a workout can be a huge benefit in taking a workout to that next level.
Caffeine is a great stimulant to have before a workout, whether it comes from tea, coffee, or a pre workout supplement. Coffee is also high in antioxidants, and has been shown to increase the lipid burning process. Tea is also high in antioxidants, and green tea (3 cups/day) has been shown to repair tears in our muscle fibres.
I like having pre-workout supplement. My go to supplement increases blood flow (which increases recovery), as well as gives me a boost both cognitively, and with energy.
Where to find it: Extreme Rush
BCAAs, or branch chain amino acids, have been shown to help us maintain muscle mass even when we’re consuming fewer calories than we’re expending (or are in a caloric deficit).
Whether your goals are to build more muscle, or burn fat, BCAAs are a great addition to your supplement routine.
Where to find them: BCAAs xd
Ah, to live in a sunny climate. That’s the dream as far as I’m concerned (a dream that will one day soon be realized). People are overall happier, they suffer from less depression, and having a nice little tan is always a bonus.
This raised level of happiness not only has to do with the sunlight and how awesome it is, but the vitamin D that we get from it. More and more research is coming out about the positive effects of vitamin D. Not only does it help our bones absorb calcium, but it’s also linked to lower levels of depression.
Where it was once thought that 500-1,000 IU of Vitamin D3 a day was suffice, it’s now believed that as much 10,000 IU/day is what we really need. I take 3,000-5,000 IU in the morning, and another 3,000-5,000 IU before I go to bed. Add this to your morning and nightly routine!
Where to find it: Any local drug or grocery store should carry it. Opt for gel capsules (personal preference).
Green Tea (EGCG)
EGCG, the most active antioxidant in green tea is believed to prolong the metabolic increases that occur during exercise. 3 cups of green tea has also been shown to repair muscle fibres that are broken down during exercise.
Drink 3 cups a day, repair muscle tissue, and burn more fat.
Found in the skin of grapes, this chemical seems to interact directly with genes that regulate aging. Resveratrol has been shown to promote DNA repair in animals, enhance bloodflow to people’s brains, and halt the growth of prostate-cancer and colon-cancer cells (thanks to men’s health for this info).
Natural sources: Red wine, red grape juice
Our bodies produce coenzyme Q10. It helps cells manage your body’s energy supply, but as you get older, production decreases. Recent studies suggest that coenzyme Q10 may fight cancer, Parkinson’s disease, and Huntington’s disease, and may thin the blood to help prevent heart disease. Q10 is also packed with free-radical-fighting antioxidants, which can slow the signs of aging (men’s health).
Dosage: 100 mg a day.
It’s rare that men get the recommended amount of vegetable servings in our diets on a daily basis. Very rare. The health benefits of vegetables are numerous and valuable.
They keep our body alkaline, which is especially important with high protein and high fat diets. They also help a lot with recovery, which is why I like to have them in my post workout shake.
Supplements for Men
As I said earlier, go through the list and identify what you’re lacking in, and what you want in your supplementation routine. Things like green tea are easily added at a low price. While others cost a bit more.
Whichever supplements you choose to add, go for quality over quantity. Anything I’ve recommended, I have done so because it’s of the highest quality around.