Supplements
DISCLOSURES: This site contains affiliate links to some sites. Affiliate links support the website via commission at no extra cost to you. I normally only post links or products I have personally used or recommend.
You do not need supplements to build muscle and burn fat. You need to get your calories and training under control first. Once your calories and training are giving you consistent results, then consider adding in supplements if you have the money and if you are interested in a small % increase. When I say small, I’m talking about a 1-5% increase. Supplements make a very small difference in the pursuit of building muscle and burning fat. If anyone promises you otherwise, run away from them. Keep that in mind when shopping for supplements.
Creatine Monohydrate
Creatine is a peptide that is naturally occurring in food. A peptide is two amino acids put together. Protein is made out of amino acids. Creatine is natural. Creatine is not a steroid and it is the most heavily studied supplement for building muscle and improving athletic performance overall. It just works for almost everyone. Examine.com has more details on creatine’s benefits here.
Out of all the forms of creatine, just keep it simple and take creatine monohydrate. It is the simplest and cheapest form. If you experience digestive issues with creatine, then consider a different form of creatine. Otherwise, all other forms are marketing and gimmicks. Don’t buy gimmicks.
When you take creatine doesn’t really matter. Take creatine when it’s convenient. I usually add it in my post workout shake because it’s convenient. You don’t have to do a “loading phase” unless you really want to. The standard dose for people is 3-5g of creatine a day.
Legion’s Whey+ Protein Isolate — You don’t need protein shakes to get protein. You can get your protein from whole food. However, sometimes protein shakes can be helpful if:
- You are low on time
- Eating too much protein becomes a chore
- Your macros make it hard to fit whole protein sources
Legion’s Whey+ is a very high quality and expensive whey isolate. Whey isolates remove the lactose from the product. This leaves behind more protein and less carbs/fats. Lactose free whey protein can be helpful if you have any lactose intolerance issues.
Whey+ is also from grass fed cows in Ireland. Grass fed cows produce higher quality milk with more micronutrients. Also, the protein is cold processed. Very few proteins are cold processed because it is more expensive. When a protein is cold processed, it does not denature the protein. Undenatured whey protein is one of the very few supplements that can increase glutathione production.
Glutathione is a very powerful antioxidant and detoxifier of the human body. Our own body generates glutathione. Cold processed whey protein is one of the very few supplements that can boost our glutathione production. Legion’s Whey+ isn’t just a typical protein supplement. It boosts your protein intake while being better for overall health.
Within the “grass fed and cold processed” whey category, I do not find any other whey supplements that are as cheap and taste as good as Legion’s Whey+. I’ve seen only one or two that are cheaper than Whey+ for grass fed & cold processed, but they are unflavored and it will not be easy to drink.
Use the legion affiliate link below. The website is supported when using CODE: TOM (20% off first purchase and double loyalty points for all other purchases). Legion Link.
BlenderBottle Classic Loop Top Shaker Bottle, 28-Ounce, Full Color Black
Legion Supplements — The majority of supplement companies out there are selling garbage. They hide their dosages behind “proprietary formulas and blends” which is just marketing code for under dosing key ingredients. Supplement companies also cherry pick poorly done studies (often done on rats and not humans) to support why they choose ineffective and cheap filler ingredients. Legion supplements is one of the few companies to go against this trend by:
- Using well done studies done on humans
- Not hiding behind any proprietary blends
- Proper dosages shown to be clinically effective
How do you know you can trust Legion’s science vs. other Supplement’s “science”? Go to Examine.com and cross check the ingredients and claims in Legion’s supplements. You’ll come to the same conclusion I have, which is what Legion says matches up with what Examine.com says, whereas most supplement companies do not match up with what Examine.com says.
Use the legion affiliate link below. The website is supported when using CODE: TOM (20% off first purchase and double loyalty points for all other purchases). Legion Link.
Examine.com is the best unbiased 3rd party research website. They have a full time staff whose sole jobs are to sift through archives of studies after studies to see what is effective for our health and what is not. Examine.com is the hero we need in the internet age of marketing bullshit. Use this site before purchasing any supplements.
MyProtein — Legion carries higher end supplements and not many economy tier supplements. If you’re looking for a cheaper casein protein or a cheap concentrate because cost is an issue, then you can consider MyProtein.
In general, I recommend these 2 proteins from MyProtein:
- Impact Whey Protein — The basic cheap whey protein.
- Micellar Casein — This is a slow digesting protein. Great for bedtime or great if you want to use a meal replacement shake to feel full. (Legion also carries a Casein protein.)
Meal replacement shake — Most commercially sold meal replacement shakes are a bad idea for weight loss. They do not satiate and they come with a lot of calories. If you must have a liquid meal, then try casein protein + milk + have a high protein snack on the side (some boiled eggs or some cottage cheese). This combo is less than 500 calories and will have you feeling full for hours and hours.
Please use my referral link for 25% off and I will get $10 for each referral!