Weekly Read: Supplements.

The health & fitness industry is constantly surrounded by "Fads".

From diets, fashion, and even training styles.

Now, supplements can kinda creep into this.

I'm talking about BCAA's, creatine, omega-3, protein powders & bars etc..

You see them on social media, and people are offering their 10% discount code. You buy them and then you don't buy them again...

The good thing about supplements is that most have been around for a while. So they are well-researched.

They can be extremely useful, but also a waste of time and money.

We want to take the right supplements that we can always take... that slip into our daily health routine. not ones that will make you feel a certain way for 1 hour or a few weeks.

So I'm going to give a list of our top picks and some info about each.

I'm giving you a heads up, this can get sciency and nerdy. It was fun for me to sit down and read into all this again. As I haven't been asked about it for a while. 😀

1. Lock in your own nutrition first.

   Yeh yeh, this isn't a supplement, but supplements can't replace a good diet. Lock this in before you try anything else. Fix this, and you will see the changes you are looking for. If you are looking for health, energy, performance, or recovery. A good diet WILL help this. FACTs.

   Suppose you need more info about how to do this. I wrote about it a few months ago. Read here. 🥗👑

2. Protein powder.

   This is our number one. You have probably heard of it.

   If you're training regularly, you need to prioritize protein. Using a Protein powder drink on top of a good dietary intake of protein means you will recover better and give those muscles the fuel they are working so hard for. Now, just like in the post I linked above. I mention processed and ultra-processed. When you consider Protein powder, you need the best quality you can afford. Quality matters here. 🥛

   
   

3. Creatine. 🧑‍🔬

   Creatine is a naturally occurring compound found mainly in muscles and the brain, playing a key role in energy production during high-intensity activities. It helps regenerate ATP, the primary energy currency of cells, allowing muscles to perform better under repeated stress.

   Supplementing with creatine, especially in the form of creatine monohydrate (most popular and powder form), has been shown to increase strength, power output, and even potential cognitive benefits. 🧠

   It may also increase water content within muscle cells. Which is why you can feel a bit bloated when using it,

   The standard daily dose is 3–5 grams. Long-term studies show creatine to be safe for healthy individuals, with very few side effects.

   But I always suggest slowly building up to the 3-5g. To give your body time to adapt. I also suggest staying hydrated when taking it. And if you are breastfeeding... avoid creatine for now. 🙏

   
   

4. Magnesium.

   Magnesium is a mineral involved in over 300 biochemical reactions in the body, including energy production, muscle function, and nerve signaling. It helps regulate muscle contractions, supports healthy bones, and contributes to heart health. Many people don’t get enough magnesium from their diet alone. Common forms of supplementation include magnesium citrate, glycinate, and oxide. Deficiency can lead to muscle cramps, fatigue, irritability, or poor sleep quality.

   So basically, take it. 😅

Extras.

1. Omega-3. Adding omega-3 supplements may help reduce inflammation and support overall health.

2. Electrolytes. Electrolytes are minerals (like sodium, potassium, magnesium, calcium, and chloride) that help regulate fluid balance, nerve signals, and muscle function. They are essential for maintaining hydration. These are lost when you sweat.

Now remember! Look for a reputable brand and product. Ensure that they are third-party tested and as pure as possible. There is a lot of crap out there.

I would suggest starting with looking at Puhdistamo.

Quick avoid list.

Fat burners, cheap protein powders, "miracle" supplements & lastly supplements with a ton of sweeteners, artificial colours, and preservatives. Such as pre-made protein drinks, yogurts, and bars.

Now, this was a lot of info. So if you have any questions. Just ask.

If you want a workshop about this stuff... I know a guy who would love to share more info.

Comment "workshop" below, and I will talk with him.