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As a nutrition coach, online fitness coach and personal trainer, I'm often asked for advice on which supplements to take. There's a lot of marketing hype in the supplement game, so here's a list of the supplements that I not only recommend, but I use myself. Join our exclusive Facebook group for more nutrition tip and advice.
True Whey Protein Isolate (WPI)
True are an Australian company with a big following in the Crossfit, weightlifting, boxing and athletics communities, amongst others. That's all good and well, but its the product that matters, so why do I prefer True? Whilst all raw WPIs are essentially the same, it's the flavourings and other additives that make them unique. Unlike many, True only use natural flavourings and grass-fed, non-GMO whey sourced from New Zealand. No added sugar is another bonus.
Looking for a plant-based protein? Try Tropeaka's vegan range.
Creatine Monohydrate
Unlike the majority of supplements on the market, creatine monohydrate is one of the few that has the backing of science. Increased muscle mass, strength, exercise performance and protection against neurological disease are the main benefits.
Steer clear of any of the other creatine variants such as ethyl ester, hydrochloride or buffered creatine, as they offer no advantage over monohydrate and usually cost more.
I use True Creatine Monohydrate.
Vitamin D
Sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight, vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3.
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis).
Attention men...increasing vitamin D stores may boost testosterone levels and improve related health measures, such as sperm quality
Gut Health Support
Poor gut health can cause many problems, including unintended weight gain (or loss), poor sleep, skin irritation, autoimmune conditions and food intolerances. A lack of prebiotics in your diet, too much alcohol and antibiotic use can all lead to gut issues. Addressing these factors will obviously help, and a quality gut health supplement is a good way of adding prebiotics to your diet.
True again gets my vote, via their Gut Health powder in a tasty coconut flavour.
Magnesium
Magnesium is essential for my sleep. It has a calming effect that balances all of the stimulants I am exposed to throughout the day. Magnesium also helps fight inflammation and reduces fatigue. I use a ZMA blend (zinc, magnesium and Vitamin B6) for it's additional anti-inflammatory and brain health benefits.
About the Author
Ben Goodbrand is a lifelong student of the health, fitness and nutrition game. As a certified fitness and nutrition coach, his knowledge is tested and proven on a daily basis, having helped over 730 people improve their lives through his unique and effective methods. Ben works with a limited number of committed clients, so if you'd like to find out if his program is suitable for you, get in touch.