What About Supplements? Do I Need Them?

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.