Supplements

Chris Nogiec recommends all these products. Unfortunately for him, he is not sponsored by any of the companies below. Fortunately for you, this means that you get an unbiased recommendation. Chris does not recommend anything that has not been shown to be effective in well executed studies. He has strict guidelines as to what he recommends, which is why the list is so small. If you have any questions, please email: nutrition@nogiec.com.

Whey protein has been found to be the fastest absorbed protein available. The amino acid concentration is similar to our own needs. Use 1 scoop for a pre and post exercise shake. This product here has no sugar or flavoring. Be sure to add your own flavors. Also, make sure you add some simple sugars (like fruit or honey or even glucose) to your protein shake. This will help your cells take the protein in more efficiently.
Casein protein is one of the slowest absorbed proteins. This is ideal for a meal replacement protein shake or a pre-sleep protein shake. Also, you could mix a little casein with your post workout protein shake. Like whey protein, the amino acid ratio is perfect for our needs.

Creatine, naturally found in the body, is one of the only supplements that have been proven to help gain muscle. Originally thought to improve lifting performance, this supplement has been put to years of tests and currently being investigated to see if it can aid in muscle recovery after surgery.

There are 2 ways to load. Traditionally, you can load with 5-8g per day for 3-5 days. New studies show that taking the daily dose of 2g per day for 30 days achieves the same results. I recommend the smaller dosage. Add your creatine to your protein shake so you don't forget to take it daily.

Omega-3 is a healthy fat. Yes, we are now past the low fat craze of the 1990's and moved to more sophisticated and nuanced eating plans. If you don't regularly eat enough cold water fish (2-5 times per week), then it is a good idea to have a fish oil supplement, omega-3 supplement.

There is also preliminary research showing a fish oil supplement may help reduce fat storage, as well.

Although there is no evidence showing that a multi-vitamin improves performance or if all of it is absorbed, it is still a good idea to supplement your current eating plan with a multi-vitamin. Vitamin deficiencies can happen to active people if they don't eat enough fruits and vegetables, and supplements can prevent deficiencies. Take the vitamin with your post workout protein shake or your pre-sleep protein shake.

This is a women's multi-vitamin.
Here's a men's version for a multi-vitamin.