- Multivitamin
- Good for general health, may not be needed with sufficient diet. Use low dose, watch out for excess iron. One a day.
- EPA/DHA (fish oil)
- Reduce Inflammation and triglycerides. 1 - 15 grams daily.
- Alpha Lipoic Acid (ALA)
- Gets converted to EPA/DHA, better to just take fish oil.
- Vitamin D3
- Depends on sun exposure and ethnicity (darker skinned people need more). 1,000 - 6,000 IU daily.
- Conjugated Linoleic Acid (CLA)
- Supposably aids in fat loss (doesn’t really work). 3 - 6 grams a day.
- Creatine
- Increases strength, power output, and lean body mass. 0.03 g/kg daily (about 3 - 5 grams).
- Beta Alanine
- Buffers acid in your muscles, good for sets that last 60-240 seconds. May only be a small improvement.
- Sodium Bicarbonate
- Buffers acid. Improves high intensity exercise. 200 - 300 mg/kg.
- Trimethylglycine (Betaine)
- Reduces homocysteine levels, may increase exercise capacity. 2-6 grams per day.
- Beetroot
- Increase nitric oxide, may improve time to exertion. Juice a beet.
- Citrulline
- May increase anaerobic/aerobic performance, but not power. 6 - 8 grams 1 hour before exercise.
- Glutamine
- Helps with immune system. May cause growth hormone surge. Really only need if severely immuno compromised (burn victim). 5 grams a day.
- Whey Protein
- Increase protein synthesis, fast digesting. Varies but about 30 grams a day.
- Casein Protein
- Decreased protein breakdown, slow digesting. Varies but about 30 grams a day.
- Branch Chain Amino Acids (BCAA)
- Increases exercise capacity and fat oxidation. May be overkill unless protein intake is low. 5 - 10 grams daily.
- Leucine
- Most important amino acid. Stimulates muscle protein synthesis. May have enough from food and protein powder. 3 grams daily.
- Hydroxy-Methylbutyrate (HMB)
- Decreases muscle damage. Use the free acid form. 1- 3 grams 30 - 45 minutes before exercise.
- Glucosamine/Chondroitin
- Good for joints, use sulfate form. 1,500mg/1,200mg daily
- Curcumin
- Anti-inflammatory, works well for joints. Use with piperine for better absorption. 80-500 mg daily.
