• Mike Songer

Supplements I Suggest


If you still think that drinking a whey protein shake before and after workouts is the best way to ensure proper muscle growth, you’re only half right. Yes, whey is critical to take both before and after workouts. But using whey alone will shortchange your results. Research suggests that a combination of fast-digesting whey protein along with both a medium-digesting protein, like egg-white protein, and a very slow-digesting protein, such as micellar casein, is superior to a single protein source. Based on the research and real-world data, your protein shake should be about 25-40% whey, 50% casein, and 10-25% medium-digesting protein like egg-white protein. My final thoughts on this are only use protein powder if necessary. Meaning if you can get adequate protein in your regular food consumption, then there is no need to replace it with the powder for. Powder is great for on the go and convenience, so use it when need be, but don’t become reliant on it.


Creatine is one of the most-researched sports nutrition supplements on the market. It provides muscular energy for high-intensity exercise, helps you build muscle, and boosts strength gains. Research suggests that creatine can boost muscle gains by as much as 10 pounds and strength by 10 percent in just a few weeks. As long as you are consuming it roughly the same time every day then whenever you take it will be fine. I know plenty of people who do pre- or post-workout, but I just take it every morning. Also there is no need to have a loading week where you consume more than the recommended dosage. Just start taking it daily and you will be set.


Fish oil supplements are a great source of essential omega-3 fats, especially EPA and DHA. Omega-3 fats may help reduce your risk of coronary heart disease, as well as support healthy brain and joint function. But for those who train, nothing is more exciting than current research suggesting fish oil may help with muscle growth and recovery as well as support fat loss. If you don’t consume fish regularly, then this is a must! Many other benefits for your hair, skin and nails.


My FAVORITE! This potent central nervous system stimulant increases alertness, mental focus, and your pain threshold during workouts. It also functions as a powerful fat burner and appetite suppressant. Since it’s a stimulant, caffeine naturally increases the number of calories your body burns. Caffeine also attaches to receptors on fat cells to blunt fat storage and increase fatty acid release. If you are interested in intermittent fasting, then coffee/caffeine is great to consume in the morning before you eat your first meal.


Green tea enhances fat loss and offers additional health and physique benefits, including joint support and muscle recovery. Green tea aids fat loss by boosting daily caloric burn. The ingredients in green tea responsible for this effect are called catechins. The most important catechin is epigallocatechin gallate (EGCG). EGCG inhibits an enzyme that normally breaks down norepinephrine, a neurotransmitter and hormone that boosts metabolic rate and fat burning. I prefer to take this first thing in the morning and/or 30 minutes prior to cardio.

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