What supplements should I take? Which should I not?

This post does not have any empirical data in it, but it is based on information I have read throughout the years that IS based on empirical data +my own experiences. You can do/believe whatever you want,  this is just my advice. Anyway...

Supplements worth buying:
1. protein (whey, egg, casein)

2. creatine

3. Caffeine pre-workout (I added Jack3d because it is mainly caffeine. It also has 1,3 Dimethylamylamine, arginine, beta alanine, and  A-Schizandrol.  The Dimeth and caffeine will give you the biggest effect. The amount of beta alanine is skimpy). It's perfectly ok to buy 1,3 Dimeth and caffeine separate instead of Jack3d, in fact it would be optimal.

4.  Beta Alanine (effective pre-workout just like caffeine. they can be stacked)

5. Multi Vitamin

6. Omega 3

Omega 3 will provide healthy mind function, joints, and has shown in a study in cancer patients to be anti-catabolic during chemotherapy (prevent muscle loss)

7.  Are you skinny? Are you low on carbs and want to pack on weight? Add this in your diet with copious amount of milk and let them calories fly in. 650 a scoop, 1300 a serving. Add milk or ice cream (not recommended because that's a very high glycemic index) and you can hit 2000 with milk and this supplement alone. Remember to eat food too!



Now for some useless supplements

1.  BCAAs/ amino acids.

amino acids are a complete waste of money. there are PLENTY of amino acids in your diet (meat, whey protein, etc.) There is no reason why you would need Branch Chain Amino Acids alone. Your diet will give you more than this crap. Some companies say to take it intraworkout. This is also bs. Your body does not run on BCAAs, it runs on carbs. Want energy during working out? Eat carbs before working out and take the Pre workout supps mentioned above.

2. Nitric Oxide

Not necessary and expensive. Mainly caffeine, with some arginine. Arginine is a precursor to NO, but oral supplementation has not show any effects in vasodilation in athletes. Basically just really expensive caffeine with some artificial colors and a bunch of fluff. Save your money.


I'll be reviewing this for errors and whatnot later since my head is killing me from being sick :( lol
Remember though, food>supplements. It is not necessary to take supplements to meet your fitness goals. It is ultimately diet and hardwork. Don't be bullshitted by these companies.