On this page you can read about all the evidence supported supplements I recommend. Please note that I don’t use all the supplements all around the year and we have different needs depending on our lifestyle so make sure to read the information before buying anything.
Protein powder is probably the most popular supplement for anyone trying to build muscles or lose weight – and rightly so. Countless of studies have shown the benefits of a high protein intake (1.5g/kg) on muscle growth, especially in connection with your workout. There’s nothing unique about protein powder compared with protein from regular food such as meat but it’s cheaper, simple to take with you and require no cooking. I use Whey 80 with a taste of mint chocolate.
BCAA stands for Branched-Chain Amino Acid and are 3 of the 9 Essential Amino Acids (EAA) our body needs but can’t create by itself so you must get it through your diet. Both BCAA and EAA have a positive effect on recovery and protein synthesis after exercise. I prefer Xtend.
Creatine is a supplement with proven effect on anaerobic endurance which shows at repeated high-intensity efforts such as weight training with relatively high reps (10-15) and repeated sprints like the ones you’ve got in team sports. Creatine phosphate is something all animals produce but there are advantages with adding extra such as Creatine Monohydrate.
Omega 3 is an essential fat that balances omega 6. It has an anti-inflammatory effect and multiple studies have found signs of omega 3 alleviating depression. This is the only supplement I eat daily during the whole year and I always buy Omega 3 Big Buy to get a big pack discount.
Vitamin D is an important hormone that most Swedes are deficient in during much of the year. It is produced when our skin is exposed to sunlight but due to long winters we rarely get the recommended half hour of sun every day. Studies have shown stronger bones, longer life, better mood and improved immune system. I get mine from Star Nutrition.
Multivitamin is used when I’m losing weight for the summer because I run the risk of missing out on some important nutrients when eating less and being linear in my food choice. It’s a good belt when losing weight but not needed if you have a varied diet. I currently use Only One Regular.
Caffeine is a central nervous system and metabolic stimulant with positive effects on both your brain and body such as alertness and concentration. It takes roughly 30-60 min to get active so consume it at least one hour before your exercise. I’m using Caffeine 200 Big Buy.
Got questions about any other supplement? Send me an email.