I get a lot of questions about supplements and fortunately for my lazy ass @bachperformance did an infographic of the ones I actually take. Not featured: triphala for me guts 💩
#Repost @bachperformance with @get_repost
📌 6 Proven Supplements by @Bachperformance 📌
Full Disclaimer: Supplements make up <5% of your gains in the gym.
Eat a diet that provides a caloric surplus to build muscle or a deficit to lose fat.
Rinse, repeat. Rinse, repeat.
Once those are handled, supplements will make life more convenient and help you squeak out some more progress.
👉 Caffeine: Let’s start off on a high note with the world's most famous r drug, caffeine. Caffeine is a power stimulant that can improve strength, endurance, and cognitive function.
👉Fish Oil:Per examine.com, fish oil provides max benefits when your omega-3 to omega-6 ratio is almost equal. Using a quality fish oil can reduce the risk of diabetes, breast cancer, heart disease, and help boost your brainpower and aid in fat loss. Basically, you wont die, you’ll get smarter and jacked. Winning.
👉Protein Powder: High protein diets help you build muscle, retain muscle when losing fat, and stay full. Get1g of protein per 1lb of bodyweight.
👉Creatine Monohydrate: Creatine is a proven supplement that helps you build lean muscle, retain lean muscle on a diet, and improve cognitive function. Get 5g of creatine monohydrate daily.
Vitamin D, technically a hormone is the most common dietary deficiency in the Western Hemisphere. Vitamin D decreases all-cause mortality, improves immune healthy, testosterone levels, decreases cancer risk, heart disease, and diabetes.
I’d recommend supplementing with 2,000 IU’s per day and getting 20 minutes of sunlight (w/o sunglasses) each day.
👉Magnesium: The 2nd most diffident nutrient in the western world, magnesium increases insulin sensitivity, improves mood, improves cognitive function, and decreases blood pressure. 👉Supplements are tricky business, but fortunately, these 6 are proven to improve your health, brain power and of course, help you look good naked.
👉What supplements are you taking? Let me know in the comments.