Years ago I had a GNC card.

I thought I had to get protein powders and other supplements to get big and strong.

That's what the muscle mags told me!

Long story short, I wasted some money.

What I really needed was to eat right for my goals.

Which is also true for you! 

Are There Any Supplements Worth Buying?

Food should be the #1 priority. Whether you want to lose fat or gain muscle (or both)

But there are some supplements that I find beneficial for men 30 and up.

Fish oil- Omega 3 fatty acids are important and most men don't get enough from food alone. Foods high in omega 3 fatty acids are wild caught salmon, tuna, shrimp, chia seeds, walnuts, grass-fed beef.

If you're going to buy any supplements, including fish oil, spend a few extra bucks and get the good kind. Check the label and make sure that EPA/DHA are listed and they are higher than 300 combined.

There's no consensus on how much fish oil to take, but I've seen most the number 1000 (total omega 3 per day) mentioned quite a bit.

Magnesium/ Zinc- Men are deficient in these two important minerals. You can buy them together or separate. The product ZMA has them combined. Taking them just before bed may help your sleep. 

Vitamin C/D- I've seen the benefits of these two vitamins all winter here in WNY. Flu/cold season, stuck inside often, lack of sun.. this leads to lack of Vitamin D and a compromised immune system. Vitamin C+D to the rescue.

What About Protein Powders?

You don't absolutely need protein powder no matter what your fitness goal is.

Are they beneficial?  Yes, they can be.

What protein powder does is save time from cooking and cleanup.

But it's not any better for building muscle and burning fat than a meal of steak and veggies.

Convenience is important, though.

So if you find having a shake helps you consume more nutritious foods then do it.

And what is the best kind of protein powder?

I prefer any powder that has minimal ingredients.

Less sugars and artificial junk that is often just filler or sweetener.

What About the Magic Diet Pill?

Anything at the supplement store that promises uber fast fat-loss...

Or to boost your testosterone.... 

Don't waste your money!

It's a scam.

Get your diet in order first. And if you don't know how to do that, I put together a cheatsheet you can download for free.

This will give you tips on how to increase your energy naturally, without wasting your money on garbage supplements and more coffee/sugars.

DOWNLOAD CHEATSHEET HERE