Here we’ve highlighted the supplements that our research has shown to be effective – and the ways to get the most out of them. 

Protein

We've seen whey protein as a way to assist with muscle growth, sports performance, even losing fat. Whey and casein proteins in milk, are natural, and have more branched-chain amino acids (BCAAs) than other proteins. Leucine is a key amino acid that you want in your diet since many consider it essential for protein synthesis. Be mindful that companies that bulk their powders with other amino acids in an effort to reduce price may not be as effective for building muscle, so check the label carefully to see if leucine is the main amino acid used. Isolate protein forms may be a better value to help ensure you know what you're getting in terms of quality.

Creatine 

Pure creatine monohydrate has had a ton of research done and it turns out you get the most bang for your buck when it comes to building strength. It helps you push a few more reps in a workout, amplifies the power you can generate and increases water retention in your cells which adds in growth.

Vitamin D 

While vitamin D is found in many foods and from exposure to sunlight, you may benefit from additional supplementation of this vitamin. We recommend talking to your doctor to check your vitamin D levels to see if a supplement is worth the investment. Testosterone is also linked to vitamin D and can impact your training performance if not addressed.

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Vitamin K2

K2 helps boost bone strength and reduces calcium accumulation in blood vessels - which in turn helps reduce the risk of stroke and heart disease. K2 comes from animal sources - a huge source is livers. Because of this, vegetarians and vegans are especially at risk of low K2 levels.

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Magnesium

Found in leafy greens, nuts, seeds, and even dark chocolate! Magnesium is used in over 300 chemical reactions in the body. Loss of energy, negative nervous system impacts, loss of bone strength, and low blood sugar levels are all risks for not having sufficient magnesium in your diet. 

What Whey?

Consider your goals: Fat loss? Muscle growth? Recovery? We have you covered.

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Fat loss? Carnitine - Assists to address fatty acids

Muscle growth? Glutamine - Helps develop and build muscle fibers

Recovery? Isolate powder - Cell and Tissue repair for increased recovery

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