My current supplements

As the name "supplements" already say you don´t need them to survive. It should just supplement a healthy diet. Depending on how much you travel and if you can prepare everyday your meals to get all your macros and micros in you have eventually take some of them.

I am sponsored by MyProtein so I use their products of course. But you can use any brand you want.

Creatine

Creatine helps to improve your performance during high intensity workouts. It can be found in some foods, mostly meat, eggs and fish. 

I am taking 5 grams of creatin daily with my post workout shake or on rest days at any time of the day.  You should drink enough liquids as creatine can cause stomach cramping.

Be sure to buy a high quality creatine monohydrate powder. You don't need anything fancy combination product.

There are a lot of studies based on creatine and there are no significant beneficial nor negative influence on the kidney function.

BCAas

BCAAs or Brained Chain Amino Acids are three amino acids (leucine, isoleucine, valine ) that beneficially influence the muscles. The are good for protecting your muscles in a diet and necessary for building muscles. BCAAs are important to ingest on a daily basis, but many protein sources such as meat and eggs already provide BCAAs.

I have flavoured BCAA powder and mix it to my water during the day. I take around 5g-10g daily.

 

Whey protein

Whey protein and casein protein are found in milk. It is the water soluble part of milk and is used as a protein supplement. It is useful to reach your target daily protein intake. Whey protein is absorbed faster than other forms of protein and therefore increase muscle protein syntheses. Whey itself doesn't reduce fat loss but taking in more protein other aids with fat loss efforts.

I put 30g of whey protein in my post workout shake. On rest days I just drink a protein shake as a snack.

Glutamine

Glutamine is the most common amino acid found in your muscles (over 61% of skeletal muscles is glutamine). It prevents your muscles from catabolism in order to prevent glutamine for other cells of the body.

It may also help to boost your immune system as during workouts deplete the glutamine levels. It is also one of the most important nutrients for your intestines.

I take 5g daily with my post workout shake.

Fish oil - omega 3

Fish oil refers to two kinds of omega 3 fatty acids -eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)

It is important to balance the level of omega 3 and omega 6 fat acids. In Europe most of the people have a lack of omega 3 acids whilst in Japan people lack of omega 6 acids due to the nutrition.

There are a lot of studies showing the positive effects of omega 3 acids to your health (ADHD, alzheimer´s disease, anxiety, arthritis, cancer, cardiovascular disease, depression, diabetes, eye disorders, immune system function, skin and hair, fertility and pregnancy, weight loss)

If you already eat a lot of fish you don´t have to supplement it. It is important to balance the level of omega 3 and omega 6. Too much omega 3 acids have also some negative side effects.

I take on pill a day with a meal.

multivitamin

Furthermore I am using a multivitamin product just as a supplementation of my diet. You can ask a doctor to check your blood in order to see which vitamins you are missing and then buy these supplements specifically.