I get questions regarding supplementation almost every day. First of all, I would like to tell you that a 100% perfect appearance can be achieved without taking supplements. Too much is drawn out of dietary supplements than out of diet itself. Of course, how to resist buying a bucket of protein with a 5% fat competitor on the flyer underneath. Why do you think you will look that way if you buy a ton of supplements? I can name numerous examples where people are literally struggling with money to afford a bucket of whey or some new pre-workout supplement that is rated 9.6 on bb.com, but seeing their workout at the gym is another story… Since I have given you my opinion on supplements, I will now list down my first choices.

1. Protein – my choice of low carbs, lactose and similar. If you’re struggling with your daily protein intake, make a variety of cookies and pancakes like I do, this can be a great choice. You can easily enter a daily dose of protein, and cheese can make them taste differently.

2. Multivitamin – in the definition phase, as recommended on the pack. In the mass phase, you don’t even need it.

3. EFA’s – or fish oil in capsules – each capsule contains a certain percentage of EPA and DHA – my recommendation is 2-3g a day of a combination of the two.

4. Vitamin D3 – a mandatory supplement for all of you who are not exposed to the Sun that much. Vitamin D3 deficiency can cause problems with hormones, immunity, depression.

5. Creatine – so many researches have been conducted on creatine that there is no need to talk too much on this topic. Buy monohydrate, do not throw money on fancy creatine or similar. And don’t think too much about whether to drink it before or after workouts, with or without carbs, that doesn’t matter. Take it whenever you want a daily dose. After a while, when your body is full, it is totally irrelevant when you drink it. Recommended daily dose is 0.04 x kg.

6. Caffeine – If you need a magic pre-workout supplement, take caffeine. The only problem with caffeine is that the receptors are quickly saturated, so the body does not react as it initially did. So, my advice would be: when you are drowsy and do not feel like training, take caffeine. Do not swallow a couple of tablets every time you exercise if it’s not necessary. Start with 100-200mg and increase the dose.

7. BCAA – my recommendation only if you are deficient in kcal or exercise on a low carb diet, fasting, empty glycogen. The dose of 5-10g before training will be enough.

There are also some other supplements, but, if I keep listing them down, I’m sure many of you will think about how to spend half of their salary on supplements. Take care of FOOOOD first, and then anything else that you can afford.