What About Supplements? Do I Need Them?

Lesson 12 Module 1

Supplements aren't essential. That's why they're called supplements, not essentials. If you have the foundations of your nutrition in place, then there are a few products with credible evidence to support their use. Here's a few for your consideration.

  • Omega 3 Fish Oils - Improved weight loss and blood pressure control, and anti-inflammatory benefits​.
    • 300-1800mg/day (depending on habitual diet).
  • Vitamin D - Improved immunity, bone health, strength and fat loss (potentially).
    • Recommended dose = 2,500 IU's/day. Although, this is variable for each individual.
    • Consult your doctor to test current levels if needed.
  • Creatine - Improvement in strength, power, muscle, and cognitive function
    • Loading phase = 5g x 4 per day for 5-7 days.
    • Recommended dose = 5g/day.
    • There is some marginal benefit to having this post-workout. But simply taking it is the most important thing.
  • Caffeine - Improved alertness, reduced RPE, small metabolic and appetite suppressant effect.
    • 2-6mg per kg
    • Be conscious of your habitual caffeine intake from food and drink if considering additional supplementation.
  • Beta Alanine - Delayed onset of fatigue in latter stages of exercise.
    • Loading phase = 80mg/kg per day for 4-10 weeks
    • Maintenance = 40mg/kg per day
    • Take any time of the day. Spread out servings to avoiding excessive tingling sensations.
  • Protein Powder - Have as and when needed as a convenient way of adding additional protein to your diet.