The supplement industry is 90% marketing and 10% stuff that actually works. After years of trial and error, here's what made the cut.
The Daily Stack
Creatine Monohydrate — 5g/day
The most researched supplement in history. It works. Period. Improved strength, better recovery, and there's even evidence for cognitive benefits.
Pro tip: Don't bother with loading phases. Just take 5g daily, every day. Consistency is what matters.
Magnesium Glycinate — 400mg before bed
Most people are deficient and don't know it. Magnesium helps with:
- Sleep quality (game-changer)
- Muscle recovery
- Reducing cramps
- Stress/anxiety management
Glycinate is the form you want — it's the most bioavailable and doesn't wreck your stomach like citrate can.
Zinc — 30mg/day
Critical for testosterone production, immune function, and recovery. If you're training hard and sweating a lot (hello, Florida), you're probably losing more zinc than you think.
Vitamin D3 — 5000 IU/day
Even living in Florida, most people are still deficient. D3 is essential for:
- Testosterone support
- Immune function
- Bone density
- Mood regulation
Take it with a fat source for absorption. I pop it with breakfast.
Omega-3 (Fish Oil) — 2g/day
Anti-inflammatory, heart health, joint support. When you're lifting heavy and training consistently, your joints will thank you.
Sqwincher (Electrolytes) — During/after training
Not technically a supplement, but if you're training in Florida heat, electrolytes are non-negotiable. I've tried everything — Sqwincher works the best for me. Better than LMNT, better than Liquid IV, and way cheaper.
What I DON'T Take
- Pre-workout — Just drink coffee. You don't need 300mg of caffeine plus mystery ingredients.
- BCAAs — If you eat enough protein, these are pointless. Save your money.
- Test boosters — 99% of them are garbage. If you actually need testosterone support, talk to a doctor, not a supplement company.
- Fat burners — They don't work. Caloric deficit works.
The Bottom Line
Keep it simple. The basics work. Don't let Instagram ads convince you that you need 15 different supplements. Get your nutrition right first, then fill the gaps.
Got questions about supplements or training? Hit me up. 🐻
