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  • Writer's pictureLuke Eiserman

Supplements Made Simple: What you need to know

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I understand that health and fitness can get confusing. There are so many choices out there, it can be difficult to know what is correct and what will work for you.

One of the most common questions I get asked is about supplements. What do you recommend? How much should I take? Should I take this or that?

Supplements are not a magic pill. (Forgive me but this really calls for the Magic Johnson gif)

They’re not a substitute for a healthy diet, exercise and rest. They're not even a substitute for sleep!

What supplements can do is help enhance the effect of each of these things in certain circumstances—but they won't be able to replace them completely on their own

It’s also important to note that while supplements can slightly help you achieve your fitness goals faster by giving extra nutrients or energy during workouts (or even just general health), they will not replace proper nutrition as part of a balanced diet plan which includes whole foods such as fruits/vegetables/plants etc…

Now that we have established what role supplements play in your fitness journey, let’s dive in the list of helpful supplements you could try.


5g per day, taken at any time of the day

Creatine is a molecule that is naturally produced in the body, but it's also found in meat, fish and eggs. It's used to help supply energy to muscle cells. You can take it as a powder or pill form.

You can take creatine any time of day and has been shown to help increase muscle size and strength when taken for long periods of time (3–6 weeks).


80-200mg taken shortly before your workout (start with a small dose first)

Caffeine is a stimulant that increases alertness, energy and focus. It's found in coffee, tea, chocolate and many other foods.

It has been shown to improve performance in college athletes when taken before exercise or competition; it's also used by people who need an extra push to do their best work at work (we're looking at you).

However, too much caffeine can cause insomnia or even headache. You should always be careful about how much caffeine you take—especially if you're trying to sleep!

Carbohydrate powder

Carbohydrate powder is a type of supplement that contains carbohydrates. It's often used as a pre-workout drink or meal replacement, but it can also be taken by itself to increase muscle glycogen stores and aid in weight loss.

Glycogen is a form of glucose stored in the body's muscles, liver and kidneys. When you exercise, your muscles use up their glycogen stores so they have enough fuel to burn through during the workout (this process is called "catabolism").

However, when you don't work out regularly or eat properly—or both—your body will start breaking down its own muscle tissue for energy instead of relying on its own stored reserves (this process is called "anabolism").

That means if you want to maintain or gain lean muscle mass over time then taking carbohydrates before/during/after workouts will help keep those precious bodily tissues healthy!


The truth is, we need a lot of vitamins and minerals in our diet. So much so that it can be hard to get all of the ones we need on our own. That’s where supplements come in handy — they provide the missing nutrients and help us meet our daily requirements by providing extra doses of vitamins A, C, E and K2 (or B12).

The most important thing to remember when choosing a multivitamin is that they are not one-size-fits-all; each person has different needs based on their age, gender and health history.

Because there are so many options available at your local drugstore or grocery store these days (and because I want this article to be short), I recommend sticking with reputable brands as long as possible until further research shows me otherwise.


Omega-3 fatty acids are a type of polyunsaturated fat found in many foods and supplements. They're also known as "good fats," because they help prevent heart disease and stroke, improve brain function and joint health (especially arthritis), and promote weight loss among other benefits.

Fish oil is one of the most common sources of omega-3s—and it's especially beneficial for those with diabetes or high blood pressure who need to control these conditions without drugs like metformin or ACE inhibitors (which reduce blood sugar levels).

It can also help lower triglyceride levels while increasing HDL cholesterol levels; this lowers your risk for heart disease by reducing inflammation around arteries caused by plaque buildup over time.


If you’re interested in taking supplements, I hope this post gives you some insight into what they are and how they work.

Remember that these products can be used to help improve your health or performance and are not just there for looks. They’re something that should be taken seriously because if you don’t take care of yourself, your body won't function properly.

Still confused on where you should start with your supplements? Book a 10 min strategy call with me so we can sort this out together!

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