“Which supplements should I take? Is there any credence to ______ supplementation?” These are two questions I receive frequently - they also happen to be the two questions which are asked far before the client has the basics of balanced meals, hydration, regular sleep, and training nailed down. Legal supplements which have ample amounts of research behind them include: Whey/casein protein powders to build+ support muscle function Creatine for muscle recovery Melatonin for deeper sleep Caffeine for temporary wakefulness There might be a few more, but the relative gains acquired from them are marginal in comparison to the aforementioned. In my career working with nutrition clients and amateur athletes, I have not found a situation yet where I’ve purposefully recommended: additional BCAAs on top of high quality protein theanine/beta-alanine turmeric collagen mushroom extracts (I guess 2022 is the year of microdosing + fungi consumption?) any “superfood” powders ....particularly if those individuals did not have a pre-existing medical condition that doesn’t allow for regular absorption of said ingredient or dietary restrictions based on personal beliefs. But if youre able to spend money on supplements to “optimize” your wellbeing after you’ve gotten the basics down... 1) Keep in mind that (all?) dietary supplements on the market are not required to pass through FDA (Food Drug Administration) regulations and are permitted to use filler/proprietary blends (a blend of ingredients which do not have to be disclosed to the consumer). Research, research, research before you blow your money. 2) Consume the effective dosage - this is a big one. Most people either completely disregard or misread the instructions, only taking one pill instead of all 6,000 mg (**cough* @many collagen supps*) 3) Consume it consistently for 6-8 weeks and try to keep other constants in your life as stable as possible. This is probably the closest you’ll get to accurately assessing whether a supplement is actually doing its reported job for you as an individual. #supplements #nutrition #diet #training #exercise #caffiene #strengthtraining