On this page you'll find all my recommendations as well as what I personally use, how much and why, as food supplements.
I buy all my personal supplements at MyProtein for 12 years now! I was already showing them innocently in my very first Youtube video and that's why I accepted the partnership they offered me two years later.
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THE BEST STARTER PACK 🤸
In addition to a Steel ShakerHere are the 5 products that I recommend to the vast majority of people who want to start supplementing. In addition, a pre-workout can also make a difference (see below)
The amount I take depends on my needs during the day, but it often corresponds to 30-40g of protein, or 35-45g of powder.
When I consume whey, it is always a very high protein variant like Whey Isolate (90% protein for the unflavored version), or the Clear Whey Isolate(my current favorite with its very pleasant and digestible texture, similar to water).
Of course, there are different protein powders in different ranges, including cheaper ones. What's important to me is to get the most protein for the least amount of calories per serving. With this in mind, the more expensive pure powders like Isolat are all the more interesting, even if they require a higher budget of course.
Rice Protein Powder & Pea Protein (also the Clear Vegan ProteinIf you're looking for a plant-based source, the best amino acid profile would be a mix between rice and pea, which I do manually by mixing the two.
I prefer to eat my protein rather than drink it, but since I'm a vegetarian, eating it in regular powder form makes it much easier to get enough.
RECOVERY, VITAMINS & MINERALS 📈
5g a day, more after training - The most studied molecule in sports nutrition and proven to improve the ability to gain strength, muscle, and so many other benefits, totally safely and without any side effects! - You might as well take it unflavored, it doesn't taste like anything anyway so you get more bang for your buck.
The only Omega 3 supplement worth taking. Here we have 760mg of O3 per 1g of pill, which allows you to take only 3 pills per day if you want to reach a scientifically recommended and effective dosage of 2-3g of O3 per day. Taking 1-2 generic pills a day at 300mg of O3 each is thus almost a waste of money as less than a third of the effective intake. There are Omega 3 Vegan based on seaweed, but the intake is low (375mg per capsule) and would require you to swallow a lot.
2g per day, post-workout - Along with Creatine, the amino acid L-Carnitine is the only supplement that can provide a real boost after training. It has been shown to significantly reduce muscle soreness as well as speed up recovery between sessions. Naturally found in meat and dairy products, it is even more recommended for those who do not consume any or very little (like me haha). Personally, I prefer to take it in powder form, which I add to my Creatine and to my post-workout protein shaker.
One pill per day (2500 IU) in autumn & winter. Such an important vitamin and very difficult to get in sufficient quantity without sun exposure!
Half a pill a day, very complementary to my vegetarian diet (Vitamin B12, in particular).
Two capsules per day. Contains Collagen, which has been studied to improve joint health, which is what I am concerned about with my sport.
One pill a day, just to make sure you don't run out.
1 x 200mg pill - Increases muscle strength and endurance, among other things.
4g - Reduces fatigue induced by physical activity and increases muscular and cardiovascular endurance. In fact, this amino acid works like Creatine, you just have to take it regularly to benefit, no matter when, but it's more convenient in pre-workout. Tingling is normal and harmless.
8g - Increases muscular and cardiovascular endurance and helps reduce muscle soreness.
200mg - Works synergistically with Caffeine (recommended to take the same amount) and improves concentration, attention and cognition.
3g of HMB when training on an empty stomach - Eliminates the possibility of muscle loss on an empty stomach. Better and cheaper per dose than BCAA's, which amount to the same thing with a 10g dose, which will contain the 3g of HMB we are interested in.
Since BCAA's have been studied as serving no purpose other than that (and making the sellers lots of money of course), since I take HMB instead, I never take BCAA's.
All this in water is my complete Pre-Workout. Take it 20-30 minutes before your workout for a serious boost!
It is of course possible to buy a ready-made pre-workout, and I sometimes use these which are well composed:
Alpha Pre-Workout - All the ingredients are well proportioned for an effective boost and finally with a good taste! (apple my favorite)
The Pump - For the same thing but without caffeine, ideal for training later in the day.
Why not just get one ready to use rather than having to create our own from several packages? Good question!
The advantages of the ready-made :
- Very practical, well dosed, quick and easy to take. The biggest advantage, especially if the budget allows it.
- The presence of some interesting ingredients but difficult to find separately (I think in particular of Betaine Anhydrous).
The benefits of making your own Pre-Workout mix:
- You know exactly what's in it, why and how much.
- You avoid a bunch of unnecessary ingredients (as is always the case otherwise, as a long list of ingredients gives the impression of getting more "Boost" for your money), or potentially undesirable ones, like sweeteners.
- It's cheaper per serving, because you pay much less for the heavy marketing that goes into these branded products, which are also filled with proprietary ingredient complexes (ingredients with weird names, with Copyright or Trademark, with no details of what they contain, and which are best avoided in general because they are often used just to make money).
FOOD & SNACKS 🍪
As for snacks, I am also a fan of their Peanut Butteras well as Cashew Nuts, which are definitely more suitable and manageable when gaining mass than when drying, because I have a hard time stopping once the jar is opened 😁
I recently tested Flavdropswhich are natural flavors that you can put in a few mini-drops to boost the taste of anything. I try not to get addicted to them, but I tested strawberry in my 0% cottage cheese and I was really surprised by the efficiency and the good taste!
I also order each time I run out of Organic Chia Seeds (a super-seed with nothing but goodness), some Organic Cocoa Powder (only the cocoa we want, no sugar!) as well as Coconut Oil (one of the most resistant to high temperatures, ideal for cooking)
And when I have a sweet tooth, I also sometimes take protein bars. I only take these because after careful analysis on my part, they provide the most protein/calories, the most important factor in my opinion. The taste is also very good!
We're not talking about complements anymore, but I've tested and adopted several garments as well, here are my favorites (which you'll see often on my Insta & Youtube):
Shorts: Classic Grey, Classic Black
Tank tops: Classic Grey, Classic Black, Cobalt Blue
T-Shirts: Light Red
Zip Hoodie: Classic Grey, Classic Black
Underwear: Black Sport Boxers, Black & White Short Socks
Yes, I'm sticking overall with the classic (but effective) 🙃
All my supplements and their dosages, especially in pre-workout, are in accordance with the most recent scientific research that proves their effectiveness. The impartial reference site for research and all your questions about the usefulness of a supplement/ingredient, as well as the origin of my sources: Examine.com