The Only Supplements You Need To Get Ripped

Want to discover the holy grail of supplements? The only supplements you need to get ripped. There are key factors to consider if you want to get ripped.

Before I break it down, for your own benefit please stay with me. I have spent hours and years researching supplements. Some call this fitness bio-hacking, fancy term for human guinea pig. Spent all this time and energy not really looking for a shortcut. Well maybe. Ok yeah. I was searching for a way to build muscle as fast as possible and with the least work possible. Sound familiar? Is that being lazy? Could have spent all that time just pumping iron. I wouldn’t call it lazy. I think it is more of the need to optimize time and life to keep up with the speed of the world around us. If something saves us time and effort why not apply it. “We don’t want to miss out”.

Don’t worry. I am not going to start preaching 80/20 rule (Pareto Principle). All I am saying is work smart not hard. In this case, yes, workout hard but smart.

Perfect example is the people you see at the gym day after day, but they still look the same. Maybe they are putting in the work but they are not following up with proper nutrition. Then again maybe they are not working on physique. May be they are just working on stamina, perhaps the gym helps them overcome something else in their life, or maybe its all about mental release for them. Who knows. May be they know, may be they don’t and they are wondering where their gains are at. All I am saying is don’t judge. Keep reading.

The truth is that to get “Dem Gainz” all you have to do is put in time, consistence effort and eat healthy nutrient dense foods.

Also recognize there is psychology behind exercising. First figure out your goal. Why are you working out?

Bottom line is Protein powder is convenient, and if you have the option of eating real food or drinking a protein shake, go eat a real meal. Most of the pro bodybuilders will agree with that.

Here’s something no one wants to hear. Your muscles don’t grow while you are working out. Sometimes they get a nice pump when you do a lot of reps of medium to heavy weight. The real muscle gain happens after the workout. This is where nutrition and supplements come in. They assist your body, rebuild muscle tissue and help in the recovery process. Anything to help stop psyching your self out from not working out for a whole week after a brutal workout. Sometimes your body feels like it’s going to break in half. Specially after leg day, when you feel like you need a walker to move around. Supplements can help.

Some do fine without supplements. Read about that.

The Only Supplements You Need To Get Ripped. The Supplement List. Finally. Here it is!

Full Disclosure: I am not affiliated with any of these supplement companies. If you click on some of the products and purchase Amazon might throw me some ducats. I am not suggesting any product I don’t consume or would consume myself unless I specifically state it.

1.  PROTEIN: The truth is you can build muscle without protein powder. Protein Powder gives you the flexibility. Helps you hit daily protein intake goal. So many options Whey, Casein, Isolate, Vegan, Goat, keto, dragon’s blood, rice, pea etc. Mostly anything you can turn into some form of milk and with a substantial amount of protein is sold as protein powder.

ARRRG! So many brands! Which one do you buy?! The only protein powder you will ever need. If you are like most people then you are looking for the highest quality yet most budget friendly Protein. Optimum Nutrition Gold Standard Natural is the best all around protein. It mixes well, tastes good and helps you build muscles. 24 Grams of protein per serving.

This protein is the best option for most folks and aspiring future Mr. & Ms Olympias.

Of course there are factors to consider when choosing a protein powder. Even more so when you have special dietary needs and complications such as food allergies and auto immune diseases and special diets(Paleo, Vegan, Carb Restrictions etc).

If you are looking for a gluten free, kosher, vegan, non-gmo, soy free and organic protein powder my pick no doubt is:

Orgain Organic Plant Based Protein Powder, 21 grams of protein(only 3 grams less than the Whey)

2.  CREATINE: I am not going to get all scientific on you. Creatine works! Creatine is one of the few bodybuilding supplements you have always heard about that has been scientifically proven over and over to help build muscle and get stronger. Creatine will force more water into the muscle cells creating an anabolic environment increasing protein synthesis. Best part, its dirt cheap.

For strength and size it can’t be beat!

It is estimated:

• One pound of raw meatcontains two grams of creatine.
• Another great source of natural creatine is fish like tuna, salmon, sashimi, and sushi, which has in it properties such as methionine and Omega 3 fatty acids that aid for creatine synthesis.

The word is, supplementing with creatine is even more essential for vegetarian because the only way to get it through diet is by eating animal meat.

I don’t label myself, but my diet is comprised of vegetables and fish. What some people call pescatarian. However, I use creatine.

It is said, “Creatine is stored in muscle, so the only way you can get it through diet is by eating animal meat.” Although if you are a vegan or vegetarian…I stumbled upon this amazing article just for you: Naturally-Occurring Creatine And Raw Veganism

Optimum Nutrition Creatine Micronized

3. GLUTAMINE: The benefits of Glutamine aka L-Glutamine are backed by science. Glutamine is known to help reduce muscle soreness, preserve muscle tissue. It will help you lose fat and gain muscle. What more do you want? It fights cancer and high blood sugar. Helps heal ulcers and leaky gut by acting as a Band-Aid for protection from further damage. L-glutamine is the most abundant amino acid in your bloodstream therefore your body needs it in large amounts. DrAxe.com has an eye-opening article on the benefits of Glutamine check it out here.

The pick for Glutamine goes to Optimum Nutrition Glutamine. It comes unflavored so you can mix it with anything.

My other pick for Glutamine is MRM BCAA- G Reload.  You kill two birds with one stone for the price of this supplement you get 5 grams of Glutamine which is the standard amount and you also get BCAAs. What are BCAAs? Keep reading below.

4. BCAAs: Branched Chain Amino Acids (BCAAs) leucine, isoleucine and valine help spare muscle. Used after strength training, they help kick-start protein synthesis which plays an important role in muscle building. There are nine essential amino acids in total, but there’s a key trio that helps you maintain muscle: leucine, isoleucine, and valine. Of these three, leucine is the muscle–building powerhouse.

According to Menshealth.com,

to unlock the full effects of leucine, the latest research suggests consuming 2 to 3 grams a sitting, at least 3 times during the day.

You’ll find that sweet spot of 2 to 3 grams of leucine in:

• 1 scoop of whey protein (of which about 25 percent is from BCAAs)
• 1 cup of cottage cheese
• 3 ounces of chicken breast.

In fact, any animal protein has the leucine, isoleucine, and valine you need—in doses that are actually doable. Basically, like I previously mentioned, if you’re eating real food, you don’t have to shell out cash money for BCAA supplements.

“Bottom line: If you’re taking in adequate protein, then BCAA are a complete waste of money,” says protein researcher, Stuart Phillips, Ph.D., of McMaster University.

You should take them if you’re not getting enough in your daily diet. But when you eat 2 to 3 grams of leucine from food sources at least 3 times a day, you don’t need them.

Women in a 2010 Japanese study who took BCAA supplements before a workout recovered from post-gym muscle soreness faster in the following hours and days.

BCAAS will surely benefit vegetarians, vegans, low-carb dieters and those not consuming enough protein. If you are eating whole food meals packed with protein then you might not need a BCAA supplement. However, BCAAs are most likely to benefit the majority of people.

A 2011 Brazilian study found that 300 milligrams of BCAA increased the amount of oxygen in participants’ bloodstream, helping them feel less tired after an exhaustive workout.

Once again Optimum Nutrition is the pick for BCAAs. It clean and you can choose unflavored so you can mix with anything you please.  Or go with MRM BCAA- G Reload and get both BCAAs and L-Glutamine. 

5. OMEGA-3 (FISH OIL): Human beings evolved consuming a diet that contained roughly equal amounts of omega-6 and omega-3 fatty acids. In today’s age our diet is lacking mostly omega-3 fatty acids (specifically EPA and DHA).

Omega-3 provides performance-enhancing effects:

• increasing muscle growth
• improving strength & physical performance,
• reducing exercise-induced muscle damage and delayed-onset muscle soreness,
• combating negative immune effects of intensive training,
• strengthening bones
• improving heart and lung functioning
• enhancing cognitive functioning.

It is also one of the few healthy and safe long term cognitive enhancers; its a brain lubricant, a natural proven nootropic.

Fish oil is amazing, your body needs it and you should take it all the time. My caveat for fish oil and any supplement, vitamin or mineral I am consuming is the following: know what ingredients are being used and where is it sourced.

Find out where the fish oil is coming from. I like Nordic Naturals Ultimate Omega because it is CAUGHT IN THE WILD: Every batch of Nordic Naturals fish oil is made from wild-caught, sustainably sourced fish. The oils are tested to ensure that they are free of environmental toxins, including heavy metals, which are often associated with fish oil. Whereas most concentrated fish oils on the market today are in the ethyl ester molecular form—a synthetic fat—all Nordic Naturals’ formulas are produced in true triglyceride form to ensure optimal absorption and results. That is straight from their label.

You could find a cheaper or a more expensive brand with pretty packaging and ratings but I prefer this one because its probably as clean as they come. Its free of gluten, dairy, soy and artificial flavors and colors.

6. MULTIVITAMIN: Multivitamins some people swear by them. Others call multivitamins expensive urine. You could write and research books worth of information on vitamins. If you are going to work out hard and you want your muscles to grow, your body is going to provide your body with the proper amount of vitamins and minerals. Like mentioned before, you can do this by consuming whole nutritional food meals. The easy way to supplement your vitamins is with multivitamins designed for athletes.

Optimum Nutrition Optimen and GNC Mega Men Sport are both good choices.

If you are going to be lifting heavy and getting serious about building muscle then maybe jump into something like Animal Pak. The biggest complaint on these is that some of the pills are huge. I absolutely felt the surge of Animal Pak vitamins. It was a big difference when I didn’t take them. I would not recommend these if you are vegan or food sensitivities to nut, milk,eggs or gluten.

Remember, some people need more of specific vitamins and minerals and some need less. For example some people have B vitamins in excess. In that case probably not a good idea to supplementing with a multi-vitamin that contains B vitamins.

I personally like to buy certain vitamins like Vitaminc C and Vitamin D individually. Mostly for higher concentration and to customize my dosage.

7. PROBIOTIC: Protect your gut! Probiotics will help you get stronger and more muscular by helping your body to absorb  and digest nutrients, vitamins and supplements. Get a good probiotic. Even if you dont work out you should take these. I buy Renew Life regularly.

Do I need to buy a pre workout supplement ?

When I say “pre-workout supplement” I am talking about the powders and drinks with the crazy bright and extreme colors. The ones you are supposed to slam down before your work out. The ones in the cooler when you walk into the gym.

There is a multi million dollar market for Pre-Workouts. Many of them pretty much caffeine, lots of other chemicals and additives. They come in eye catching packaging and colors. “Extreme” for the guys and all “girl power” for the ladies.

Some people are naturally hyper. Damn you! Just kiddin. If that’s you, then you probably don’t need these.

On the other hand, if you need an extra oomph, I recommend a strong cup of coffee or a simple clean source of caffeine. I found Pro Lab Caffeine Pills to be the cleanest.  Somtimes all I take is 1/4 of a pill.

I prefer a pill over caffeine powder because I know exactly how much I am taking before I storm into battle.

8. CAFFEINE PILL:

10. Beta-Alanine: You really want to try a Pre-Workout, but you do not want to consume substances detrimental to your health. Beta Alanine helps boost your intramuscular buffering system so you can train harder, longer.

This is the supplement that makes you feel prickly. I feel like some companies make pre-workouts with 100 different ingredients and the Beta-Alanine is the only real active ingredient you can actually feel.  Some of the Beta-alanine info posted below was gathered from an article on Bodybuilding.com

Although only recently brought to the forefront, beta-alanine was discovered over 100 years ago. Also known as 3-aminopropanoic acid, it is a non-essential amino acid and is the only naturally occurring beta-amino acid. One of the key scientists pioneering the performance research on beta-alanine is Dr. Roger Harris, the same man that brought creatine to the bodybuilding world with his groundbreaking study in 1992.

Benefits of Beta-Alanine as supported by Scientific Studies:

1. Boosts explosive muscular strength and power output.
2. Increases muscle mass.
3. Boosts muscular anaerobic endurance.
4. Increases aerobic endurance.
5. Increases exercise capacity so you can train harder and longer.

WHAT IS THE PRICKLING I FEEL WHEN I FIRST TAKE BETA-ALANINE?

The prickling – called parathesia – is caused by beta-alanine binding to nerve receptors, activating them and causing them to discharge/fire. Many of these nerves are below the skin, giving a prickling/pins-and-needles sensation. This sensation begins approximately 15-20 minutes after ingesting beta-alanine and usually continues for 1-1.5 hours.

The intensity varies depending on dosing, individual sensitivity and potentially from activators of Ca2+ channels, such as caffeine. This sensation, though generally enjoyed, often subsides over a few weeks of continued use. Carbohydrates/food may also blunt the prickling effect from beta-alanine.

IF I DON’T FEEL THE PRICKLING DOES THAT MEAN BETA ALANINE ISN’T WORKING ON ME?

The prickling sensation does not occur at all in some individuals, even when taking 4-6 grams of beta-alanine at one time. Do not worry if you are in this group. This I found interesting :

The prickling is NOT a sign that beta-alanine is working or being absorbed by your muscles and converted to carnosine.

If you are feeling nothing, you need not be concerned as it is still increasing your carnosine stores as research has repeatedly shown.

A good example of this phenomenon is when combining carbohydrates with beta-alanine. Not only do carbohydrates blunt much of the prickling sensations, they also increase beta-alanine’s performance gains faster than beta-alanine without carbohydrates.

The winner is Optimum Nutrition Beta Alanine. This one has other ingredients like FD&C Yellow #5&6. If you prefer less ingredients get the unflavored. These are common food ingredients found in M&M’s and Kraft Macaroni & Cheese. However it does contain an awesome ingredient, beet powder. Beet Powder is a great Nitric Booster and by itself can be considered a pre-workout supplement. The most popular Beet work out supplement is Beet Elite. I personally love the taste. Check out Beet Elite from HumanN. More on Nitric Boosters below.

Another option is the Beta Alanine from Bulk Supplements has great reviews and seems like a great choice. It contains no other ingredients. Straight clean Beta Alanine. Full disclosure: I have never tried the Beta Alanine from Bulk Supplements. But it seems like a great buy.

Some pre workouts have alot of these ingredients, but by purchasing them individually you can manage how much you take of each. You can customize your own pre workout rituals.

11. NITRIC BOOSTERS or NOs: Confession, in the past these used to scare me. I thought they would make my veins and brain explode or something tragic. The truth is, NO is a potent vasodilator, meaning that it helps your veins relax, allowing more oxygen and nutrients to pass through your circulatory system. Great if you are trying to build muscle because during and after workouts your muscles need more blood, oxygen. Helps you get a better pump, faster recovery and more strength. Give you a pump in all your extremities( hint, hint fellas).

The market is filled with different sources of NOs. My choice is L-Citrulline Malate. First discovered in high concentrations in watermelon.

People use L-citrulline to:

• treat diabetes
• hypertension (high blood pressure)
• Alzheimer’s disease
• dementia
• heart disease
• ED (erectile dysfunction).

I am not a doctor so please don’t start consuming doses of any of these supplements to treat a disease or condition that you are already treating with some other medication. Just a quick disclaimer. Carry on.

Athletes and bodybuilders use L-citrulline to decrease fatigue, combat muscle weakness, boost energy and improve athletic performance.

The brand I have used and suggest is Swansons L-Citruline Malate. Seems clean and I feel it working in my system when I take it. In a good way.

Another options is the L-Citruline Malate from Bulk Supplements. I have never consumed this one. However, they claim its pure and has no fillers, dairy, gluten etc.

12. MAGNESIUM: When you go to bed take Magnesium and your body will thank you. It will aid you in recovery from your workout and help you sleep better. The benefits are great and not having enough magnesium has shown to kill your athletic performance = no gains. There are many forms of Magnesium and once again that’s a whole book on its own.. These are the ones I have tried, and have been suggested by supplement “specialists” offline and online:

BONUS SUGGESTION:

13.Testosterone Boosters aka T-Boosters(not steroids): Also considered as estrogen blockers. Here is another category that scared me a little bit. There is a lot of information out there. There is also alot of misinformation and hype on some of these.

I want to share this with you because there was a time when I got so swole, people around me did not believe I was not on steroids.

It was sometime around when this picture was taken.

This was the most muscular and big I have ever been in my life, and it was happening while I was taking a T-Booster. Was it coincidence?
Don’t worry I am not attempting to sell you anything, the company doesn’t sell the same product anymore.

However you can find that many natural and herbal supplements have testosterone boosting properties. I know, just because its natural doesn’t mean it won’t hurt you. But on that same tip even drinking too much water or salt can kill you and we consume that daily.

Some of these roots, plants, mushrooms and extracts not only boost your testosterone but they also provide great health benefits: White button mushroom, Maca, Ashwagandha Root Extract. Most commercially available T-boosters share similar ingredients. You will see: Tongkat Ali, also know as longjack, Tribulus terrestris and Yohimbe (Not a T-booster but an Alpha-adrenergic agonist) alot.

T-Boosters are not just for men

Ladies, it can assist you by unbinding and utilizing your existing free flowing testosterone. It keeps estrogen in check at the same time. The end result is an explosion in strength, libido, energy, and muscle mass. Level up in the gym and in the bedroom!

The market is always changing on these. Ill let you choose your own T-Booster.

The Only Supplements You Need To Get Ripped. Conclusion

If I could only pick 3 to recommend:

1. Optimum Nutrition Whey Protein 
2. Glutamine + BCAAS : GMRM BCAA- G Reload
3. Fish Oil or Creatine

If I could only pick 3 for myself:

1.  Orgain Organic Plant Based Protein Powder
   
2. Fish Oil or Probiotic
3. Caffeine

Did you read the full article? Congratulations. Thanks for taking time out of your day to read this. I hope you picked up some useful tidbits. If you found it useful or have any comments or questions please feel free to get in touch.