by Elgin E. Mones, Esq.

Dietary supplements aren't necessary to build muscle, burn fat, or achieve any fitness goals. They also can't compensate for horrible diet and exercise programs or even excellent ones to which you refuse to adhere. If a pill or powder could make you look like a fitness model, then we would all be taking turns posing for magazines. You should only consider taking supplements once you've mastered the basics of making gains and want some health and workout performance benefits. Alas, the supplement market is a minefield.

Problems with Pre-Made

Pre-made supplements are usually full of ingredients that sound potent but do nothing. To an uninformed consumer, the more ingredients and scientific buzzwords on the label, the better. Supplement companies also use the term "proprietary blend" to list ingredients but not their quantities. "Proprietary blend" is really just a buzzword for "low doses," as there is no incentive to hide regular or high doses. In many cases, a supplement's price reflects the cost of its fancy container and high-profile sponsors more than the quantity and quality of its ingredients. 

Furthermore, the supplement industry is loosely regulated, so many products wind up on the market (sometimes intentionally) with banned substances. Employees and competitive athletes could fail drug tests for unknowingly taking these substances in supplements. That's no way to end a career.

Buy in Bulk

To avoid the aforementioned problems, get supplement ingredients in bulk instead. You don't have to worry about fillers, low doses, and banned substances; you're in complete control. I've partnered with Bulk Supplements because they offer high-quality supplement ingredients at bulk discounts. Bulk Supplements has a dizzying selection of products, but I've listed the six most effective supplements below.

Daily Supplements

These three products can fill common nutritional gaps in otherwise healthy, balanced diets and are some of the safest and most effective on the market.

Save 5% on your order with my code ELGINTENSITY5. If the code doesn't work, then follow my affiliate link, and the discount will apply automatically. Choose "Subscribe & Save" to take an additional 5% off your order.

Vitamin D3 Vitamin D3 improves immune health, bone health, and mood. Your skin produces Vitamin D3 when exposed to sunlight, but very few people get sufficient sun exposure during the day, especially in the winter. Take 1 or 2 capsules.	Creatine Monohydrate Creatine is one of the most widely-studied supplements and helps recycle ATP or energy molecules, allowing you to complete more reps than you otherwise would. These extra reps and the water that creatine draws into your muscles result in noticeable hypertrophy over time. There’s no need to cycle it; all that matters is that you have enough creatine in your system. Take one heaping teaspoon (5g).	Whey Protein Protein powder supports muscle growth and recovery after strength training sessions. Whey protein isolate is filtered to separate protein from fat, cholesterol, and sugar. Use it to hit your macros when whole food sources of protein aren't available. Don’t worry about hitting an “anabolic window,” either; you won’t waste away just because you drink your protein shake a few hours after lifting weights. Take one scoop.

Pre-Workout

Make your own pre-workout blend with the ingredients that boost your performance in the gym. Anything else is either filler or too potent to be legal in the US for long. Mix the following supplements in water and drink it about 30 minutes before your training session.

Save 5% on your order with my code ELGINTENSITY5. If the code doesn't work, then follow my affiliate link, and the discount will apply automatically. Choose "Subscribe & Save" to take an additional 5% off your order.

Caffeine Caffeine stimulates your central nervous system, increasing alertness and helping you feel energized. To avoid sleep problems, try to limit your caffeine intake throughout the day and lift weights as far from your bedtime as possible. Add one capsule (200mg).	Citrulline Malate (2:1) L-Citrulline DL-Malate is a compound of citrulline and malic acid that reduces fatigue and soreness as well as improves muscular pumps. Citrulline malate tastes fairly bitter, so either plug your nose when you consume your pre-workout blend or mix the blend in a sweet drink that doesn’t have too many calories. Add one scoop (8g).	L-Theanine This amino acid is commonly found in green tea. This ingredient plays an important support role in the blend, as it dulls the bitterness of citrulline malate as well as the jitters from caffeine. Add 200mg.

Ebooks

My supplement recommendations are based on the independent research compiled by the folks at Examine, a company with which I have been partnered since 2014. There is no better internet resource for unbiased and accurate supplement information.

Stack Guides These give step-by-step instructions for combining supplements to achieve various health and fitness goals, from increased muscle to reduced body fat.	Supplement Goals Reference Guide This explains which supplements are worthless, which are unsupported but harmless, and which are must-haves.

These digital products are part of Examine's paid membership, Examine+, which you can try risk-free.

Shop Smart

You can now navigate an online or brick-and-mortar supplement store with confidence. If you want to buy anything else, avoid supplements that promise the world. If a pill or powder could make you look like a fitness model, then we would all be taking turns posing for magazines.