Here you will learn how to nourish your body with the most popular and top graded supplements for any type of goal. If you have any questions please feel free to leave a comment below! 🙂


Everything depends on your physiology (your specific body measurements, blood levels, health conditions, etc.) and everyone is different, so it is best to get yourself tested by your doctor to understand what your body needs. Someone with a thyroid dysfunction who has always been inactive is not going to have the same nutrition/workout program as someone who has played sports their whole life and has no health issues. The best thing you can do for yourself is to get tested and get an in-depth look into your health.

Weight Loss

For weight loss goals it is good to start mainly with nutritional’s like…

Protein Powder – This is Optimum Nutrition Protein Powder and it is used to help rebuild your muscles, recover your body, and should be taken after the workout. However, you can also drink it for breakfast because it is a meal replacement (I use it in the morning with dynamic greens listed below). This can be mixed with water, milk, coconut milk, or almond milk, and you can also add fruit and vegetables to it. There is about a month supply for one person in each container (depending on how much you use it). Read more about Whey protein here.

optimum nutrition protein powder

Multivitamins – These are gender specific multivitamins. There are some for men and some for women. We don’t get as many vitamins and minerals from fruits and vegetables like we used to because the soil is not as rich, so multivitamins help you get the essential vitamins and minerals you need in your diet. You can start by taking 1 a day for the first week, and gradually build up to 3 each day over the next few weeks. This is so your body can gradually absorb all the nutrients instead of trying to absorb it all at once, so you wont be nauseous or just “pee it out”. They are capsules and they absorb WAY better than other multivitamins. There is about a month supply for one person in each bottle. Read more about multivitamins here.

multivitamin for womenmultivitamin for men

Omega 3 Fish Oil – This is used to decrease inflammation in your body, and can also help with triglyceride levels in your blood. Many Americans do not get enough Omega 3 in their diet because you need the right ratio of Omega 3 to Omega 6 in your body, and we get TONS of Omega 6. Omega 3 helps with brain function and diseases like Alzheimer’s. They are softgels, and you want to take 2-4 each day. There is about a month supply for one person in each bottle.

Optimum Nutrition Omega 3 fish oil

NutriDyn Fruits & Greens – This supplement has 20 servings of fruits and vegetables in one scoop. I use the espresso flavor with protein powder in the morning, but it can also be used alone with water or milk. It tastes really good! I suggest mixing the strawberry kiwi with water, and this is an easy way for your kids to get enough fruits and vegetables in their diet as well. There is a month supply for one person in each container.

Although there are many types of other supplements to improve your health, I wouldn’t recommend any of them until I know your physiology which is determined by the blood panels from your doctor.

Strength and Performance

For improving strength and performance it is good to use Protein Powders, Multivitamins, and Omega 3 Fish Oil, as well as…

Preworkout – This is an Optimum Nutrition Gold Standard Preworkout powder. It is a dietary supplement formulated to boost your workout. It provides a potent blend of vitamins, amino acids, and bioactive ingredients that increases lean body mass, muscular strength, power and endurance, mental focus/concentration, and nitric oxide production while simultaneously reducing physical and mental fatigue. Mix one scoop of PreWorkout powder (approximately 12 grams) into 6 to 8 ounces of water 30 minutes prior to a workout. Store in a cool, dry place.

Optimum Nutrition Preworkout

BCAA’s – Amino acids provide a potent blend of branched-chain amino acids (L-Leucine, L-Isoleucine, L-Valine) glutamine, magnesium, taurine and other bioactive ingredients that collectively help enhance recovery from exercise, reduce muscle soreness, support cardiovascular health, support healthy immune function, support joint and tendon health, and support cellular health. Mix one scoop of amino acid powder into 8 to 12 ounces of water before, during, or after the workout. Store in a cool, dry place.


Generation UCan – This is a supplement that is WAY ahead of its time. This is a super-starch that is a meal replacement, it stabilizes your blood sugar to improve energy, it can get rid of your hunger cravings, it helps you burn fat at higher intensities, and it can prevent GI distress when doing different types of marathons. It can be used as a GREAT pre-workout drink! I use it and just mix it with Crystal Light to add flavor. It is amazing! There is a month supply for one person in each container. They also come in chocolate bars and chocolate peanut butter bars that taste WAY better than the powder. I love the chocolate peanut butter one, it is delicious! Read more about Ucan here.

Ucan bars

Creatine – This helps build your muscles. Usually for people who want to bulk up, but only use it if you are working out. Take it before or after your workout. There is a month supply for one person in each container. They come in powder form and pill form, so choose what works best for you. The powder absolves better in my opinion. You need to take it for at least a week or two to start seeing results. Do not take it if you are not working out!

This article has 8 Comments

  1. Love your site lots of great information.

    What are your thoughts on sleep recovery. how important is it REALLY…;-). I want to stay fit but don’t have time to sleep 8-10 hours.

    Can I get away with lite workouts 6-7 hours of sleep? This is what I am currently getting now. What do you think is the most effective exercise(s) for a 20-25min workout? Thanks


    1. It is best for you to get 7-8 hours of sleep a night, without waking up in the middle (usually due to stress).

      You need sleep so that your body can “reset” for the next day. You also need to let your muscles and body rest after working out so they can recover and be ready for tomorrow. Giving your body rest can also prevent injuries, like knee aches, low back aches, etc. Your body needs sleep for recovery and to reset.

      The most effective workout you can do in 20-25 min in my opinion would be 2-3 sets of these exercises:

      20 Deep squats (with weights if needed)

      20 Push Ups (put feet on a bench for more intensity)

      20 Walking Lunges (with weights)

      20 Pull Ups (Can use a box to stand on and help if you cannot pull your body up)

      1min Plank (add weight on your back if it’s too easy)

      Again this is just my opinion, because it targets all the major muscles.

  2. I have always been into sports and been practicing for a long time. I liked your article, even tough i don’t use supplements, have never used them. But the enlighting thing was the contained materials in those supplements that make the change. Myself have been using Omega 3 for a long time, and it really shows itself.

    1. Absolutely, Omega 3 is one of the BEST supplements for you take daily.

      I would really recommend you try the Ucan for before your workouts and Protein after. It will make a huge difference in your energy and recovery.

  3. HEY,

    this is Great! I have been looking for some great info on supplements. I used to have a physical job but then I went to sales for more money and I can tell the difference in the pounds I’ve been putting on. I just started a new goal of getting back in shape and I need info on some good supplements to take and ways to get back in shape and lose these extra pounds I put on over the past few years!
    thanks for the great info

  4. I purchased the fast fuel lean complex. The serving size states two scoops for a total of 20 servings. That would mean 10 days if I m consuming it twice a day, or 20 days if I cut back. You mentioned it was a one month’s supply. Am I mis understanding something? How many oz of water should it be mixed with? Thanks.

    1. Well it lasts about a month, and that’s if you take it once a day. If you take it twice a day it will not last as long.

      I take mine once a day and it lasts me very close to a month.

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