Lifters’ 5 Essential Supplements

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There’s an endless supply of pills and powders for gym buffs everywhere. Sometimes, it can get very depressing because you wouldn’t know what you really need.

However, all you need are: exercise, the right diet and a few key supplements to make you look good and feel great.


1. Protein Powders 

Protein is for repairing, maintaining and growing muscles.

Image result for woman taking whey protein

Animal-derived proteins like whey, casein, egg, goat, beef, and fish are very popular. But there’s also vegetable-based proteins such as those coming from: rice, hemp, soy and pea.

The best, in my opinion is whey protein isolate (WPI). It’s got no lactose, cholesterol and fat but has a very high protein content at 90% more compared to other forms of protein powders, which is at 10-50% protein only.

Find a protein powder with L-cysteine and all nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine), amino acids, aka BCAAs, which include leucine, isoleucine, and valine.

RememberUse whey protein only in the morning or post-workout.


2. Multivitamins

The purpose of a multi is to fill in the nutritional gaps. If you’re training, you lose many critical vitamins and minerals that can’t get replaced by food alone.

Image result for woman lifter taking multivitamins

The most important multivitamins for lifters are: vitamin A, B vitamins, vitamin D, vitamin E, vitamin C, vitamin K, calcium, zinc, selenium, chromium, iodine, manganese, and molybdenum.

RememberDon’t overdo multivitamins. High doses of some vitamins interfere with training adaptations.


3. Fat Burners 

Among the obvious effect of fat burners, one of the most surprising benefits, is it gives high energy levels.

Image result for woman lifter taking Fat Burners supplements

These are the ingredients to look for in a quality fat burner: 7-keto DHEA, capsaicinoids, green tea extract, yerba mate, advantra Z and teaCrine:

Remember: When it comes to fat-loss supplements, results vary among people.


4. Turmeric Extract

Also known as curcumin, this yellow spice is both anti-inflammatory and has pain-reducing properties.

Image result for generic Turmeric Extract

Remember: Liver toxicity and stomach upset can happen when turmeric gets taken in large doses or for extended periods.


5. Vitamin D 

Without this vitamin, your body cannot produce optimal amounts of estrogen or progesterone. That means you have to say bye-bye to workout gains.

Image result for muscled woman taking vitamin d

Remember: Many of us are deficient in vitamin D Since D is a fat-soluble vitamin, take this supplement with a meal that has some fat so the body absorbs it properly.

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