Jason Voorhees
๐ธ๐๐๐๐๐๐๐๐ ๐ฎ๐๐๐ โข ๐๐๐๐๐ฅ
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- May 15, 2020
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This by no means is a complete or an objective list and there might be some disagreements in the comments which are welcome just my experience taking them if you have any more I should try drop the recs below but from trying so many supplements over the years the conclusion I have arrived at is that instead of eating 20 different pills. It is best to get all your essentials from whole foods if you can maintain a balanced diet and able to get all this from whole foods that would be ideal but in our modern fast paced life it is difficult so these exist purely for convenience
F tier
Whole greens powders
3/10. Mostly useless. Paying high prices for vegetable dust with the fiber stripped out. The 75+ ingredients blend looks impressive but it also means they exist in a meaningless amount. Just eat your Veggies
Random Testosterone boosters
2/10. Snake oil in a shiny black bottles with cheesy marketing. The maca root, Tribulus did give me a libido spike wanting to have more sex but zero clinical trials show them raising actual baseline free testosterone in healthy men. It's just a waste of time and money
BCAAs
1/10. A joke from 2012 and an Absolute scam.If you're eating enough protein or drinking a standard whey shake, your body is already flooded with BCAAs. If you want to get finnessed off $30-$40 flavoured water then buy this.
Fat Burners / "Thermogenics"
Just dangerous amounts of concentrated caffeine mixed with green tea extract and bitter orange. They just raise your heart beat ridiculously high and give you jitters while not burning anything useful, it's actually only the caffeine that's helping the rest of the stuff is just junk trying to imitate DNP
D Tier
Spirulina & Chlorella
3/10. Often Marketed as "ocean superfoods" that detoxify heavy metals and give you godly health. It honestly tastes like pond scum and gave me stomach cramps.
Melatonin
3/10 if taken typically and 7/10 if doses properly. Your brain normally produces melatonin in micrograms. If you take it in moderation it does what it says and makes you feel sleepy but brands often sell huge quantities like 5mg, 10 mg wgc. Nuking your receptors with 10mg puts your sleep cycle in a blender, it also triggered fever dreama for me. I remember fighting a 3 headed serpent in a parking garage or some shit on it once. It left me with a massive brain fog hangover the next morning. Don't recommend.
Multi vitamin tablets
Mostly an expensive way to turn your urine neon yellow. They try to cram 30+ nutrients into one pill. Same problem as the greens, every mineral exists in cheap, low bioavailability forms (like Zinc Oxide or Magnesium Oxide) and at dosages way too low to matter but they are atleast cheap
C Tier
Ashwagandha (KSM-66)
High risk. high reward. It is shown to actively crushes cortisol which can be great during brutal work deadlines but you need to cycle it properly or you reach what's known as emotional anhedonia. In other words it leaves you feeling completely flat and numb. Cycle for 4-6 weeks Max and only use the ksm-66 variety
Pre-Workout Blends (The good ones)
They are somewhat legit. A properly formulated pre workout can help you push yourself to the limits but it's mostly the caffeine doing the heavy lifting along Citrulline that helps the pumps. Overall it does what it says but heavy emphasis on the good pre workouts because it is heavily dependent on how each ingredient is dosed also don't abuse this you can develop dependency. Totally optional still but a pre that tastes awesome is GHOST Legend. Transparent Labs BULK is also great but expensive.
Meal replacement
5/10. Decent as emergency food when you're grinding through a 14-hour shift or something. The macros are legit and some of the soylent flavours do taste yummy but in a lot of people they result in weird bloating and GI distress because your stomach isn't designed to process 400+ calories of sludge in 30 seconds
B Tier
Whey Protein Isolate
I already have said it before. I love whey protein and look forward to drinking ir after every workout. Like a nice sweet smoothie or milkshake. Yum. Optional but for sheer convenience in hitting daily protein targets without piling on excess carbs or fats it's hard to beat. My favourite like I've always said is optimum Nutrition and my protein flavours.
Electrolytes (Sodium + Potassium + Magnesium)
Extremely underrated. If you do long distance you exactly know how life saving these can be. if you are sweatinf profusely and engage in long relentless sessions that extend for multiple hours then I highly recommend this. Endlessly chugging water will make you feel air headed and flat and lower performance. Once you consume these they keep your muscles full and help in firing them properly. Mogs 99% of sports drinks
L-Theanine
7/10. The ultimate caffeine calmer. Recommend using this if you use pre workout. 100mgโ200mg of L-Theanine with pre workout takes the sharp jitters while keeping the laser focus intact. a bit expensive but worth it
A Tier
L-citruline
8/10. Pure L-citruline. pure pump king. It bypasses liver breakdown and converts to L Arginine in the body far better than taking L Arginine itself. Your muscles pop off your shirt like pythons on it, buying raw L-Citrulline powder in bulk gives you all the benefits of a high end pre-workout for a fraction of the price.
Magnesium Glycinate
8.5/10. Literally sleeper supplement. 99% or people are chronically deficient in magnesium. Only buy it in Glycinate form tho. It relaxes your muscles and gives you deep, unbroken sleep without a morning brain fog. I had the best sleep of my life on it.
High-Yield Omega-3 (Fish Oil)
8/10. Great for joint health, keeping inflammation down from heavy lifting. The problem is half of the omega-3 is already oxidized and rancid before you open the seal so don't buy cheap budget omega-3 pills. Look specifically at the label for high active EPA and DHA totals 1,500mg+ combined.
S Tier (The Undisputed GOATs)
Vitamin D3 + K2 (MK-7)
9.5/10. A non-negotiable if you work indoors or spend your time behind screens. D3 regulates over a thousand hormonal and immune pathways. It improves mood, focus, energy, recovery and so much more. A must in the modern world imo
Creatine Monohydrate
10/10. The king of sports nutrition. Dirt cheap, backed by thousands of peer reviewed studies. Does cause mild bloating of the face for me but I saw a real difference in performance on creatine. It's just amino acids. So don't fall for overpriced "Creatine HCL" "Creapure" or liquid formulas plain, unflavored monohydrate is all you'll ever need.
Isabgol (physillyum husk)
Pure soluble fiber that improves digestion. It mogs $80 greens powders out of the water for pennies. People always underrate how important fiber is for the body despite most people these days being deficient in it. Just 1 spoon of this in water and you are sorted. It lowers bad LDL cholesterol, keeps blood sugar spikes flat, keeps you full on a cut with proper bowel movement. A must imo
F tier
Whole greens powders
3/10. Mostly useless. Paying high prices for vegetable dust with the fiber stripped out. The 75+ ingredients blend looks impressive but it also means they exist in a meaningless amount. Just eat your Veggies
Random Testosterone boosters
2/10. Snake oil in a shiny black bottles with cheesy marketing. The maca root, Tribulus did give me a libido spike wanting to have more sex but zero clinical trials show them raising actual baseline free testosterone in healthy men. It's just a waste of time and money
BCAAs
1/10. A joke from 2012 and an Absolute scam.If you're eating enough protein or drinking a standard whey shake, your body is already flooded with BCAAs. If you want to get finnessed off $30-$40 flavoured water then buy this.
Fat Burners / "Thermogenics"
Just dangerous amounts of concentrated caffeine mixed with green tea extract and bitter orange. They just raise your heart beat ridiculously high and give you jitters while not burning anything useful, it's actually only the caffeine that's helping the rest of the stuff is just junk trying to imitate DNP
D Tier
Spirulina & Chlorella
3/10. Often Marketed as "ocean superfoods" that detoxify heavy metals and give you godly health. It honestly tastes like pond scum and gave me stomach cramps.
Melatonin
3/10 if taken typically and 7/10 if doses properly. Your brain normally produces melatonin in micrograms. If you take it in moderation it does what it says and makes you feel sleepy but brands often sell huge quantities like 5mg, 10 mg wgc. Nuking your receptors with 10mg puts your sleep cycle in a blender, it also triggered fever dreama for me. I remember fighting a 3 headed serpent in a parking garage or some shit on it once. It left me with a massive brain fog hangover the next morning. Don't recommend.
Multi vitamin tablets
Mostly an expensive way to turn your urine neon yellow. They try to cram 30+ nutrients into one pill. Same problem as the greens, every mineral exists in cheap, low bioavailability forms (like Zinc Oxide or Magnesium Oxide) and at dosages way too low to matter but they are atleast cheap
C Tier
Ashwagandha (KSM-66)
High risk. high reward. It is shown to actively crushes cortisol which can be great during brutal work deadlines but you need to cycle it properly or you reach what's known as emotional anhedonia. In other words it leaves you feeling completely flat and numb. Cycle for 4-6 weeks Max and only use the ksm-66 variety
Pre-Workout Blends (The good ones)
They are somewhat legit. A properly formulated pre workout can help you push yourself to the limits but it's mostly the caffeine doing the heavy lifting along Citrulline that helps the pumps. Overall it does what it says but heavy emphasis on the good pre workouts because it is heavily dependent on how each ingredient is dosed also don't abuse this you can develop dependency. Totally optional still but a pre that tastes awesome is GHOST Legend. Transparent Labs BULK is also great but expensive.
Meal replacement
5/10. Decent as emergency food when you're grinding through a 14-hour shift or something. The macros are legit and some of the soylent flavours do taste yummy but in a lot of people they result in weird bloating and GI distress because your stomach isn't designed to process 400+ calories of sludge in 30 seconds
B Tier
Whey Protein Isolate
I already have said it before. I love whey protein and look forward to drinking ir after every workout. Like a nice sweet smoothie or milkshake. Yum. Optional but for sheer convenience in hitting daily protein targets without piling on excess carbs or fats it's hard to beat. My favourite like I've always said is optimum Nutrition and my protein flavours.
Electrolytes (Sodium + Potassium + Magnesium)
Extremely underrated. If you do long distance you exactly know how life saving these can be. if you are sweatinf profusely and engage in long relentless sessions that extend for multiple hours then I highly recommend this. Endlessly chugging water will make you feel air headed and flat and lower performance. Once you consume these they keep your muscles full and help in firing them properly. Mogs 99% of sports drinks
L-Theanine
7/10. The ultimate caffeine calmer. Recommend using this if you use pre workout. 100mgโ200mg of L-Theanine with pre workout takes the sharp jitters while keeping the laser focus intact. a bit expensive but worth it
A Tier
L-citruline
8/10. Pure L-citruline. pure pump king. It bypasses liver breakdown and converts to L Arginine in the body far better than taking L Arginine itself. Your muscles pop off your shirt like pythons on it, buying raw L-Citrulline powder in bulk gives you all the benefits of a high end pre-workout for a fraction of the price.
Magnesium Glycinate
8.5/10. Literally sleeper supplement. 99% or people are chronically deficient in magnesium. Only buy it in Glycinate form tho. It relaxes your muscles and gives you deep, unbroken sleep without a morning brain fog. I had the best sleep of my life on it.
High-Yield Omega-3 (Fish Oil)
8/10. Great for joint health, keeping inflammation down from heavy lifting. The problem is half of the omega-3 is already oxidized and rancid before you open the seal so don't buy cheap budget omega-3 pills. Look specifically at the label for high active EPA and DHA totals 1,500mg+ combined.
S Tier (The Undisputed GOATs)
Vitamin D3 + K2 (MK-7)
9.5/10. A non-negotiable if you work indoors or spend your time behind screens. D3 regulates over a thousand hormonal and immune pathways. It improves mood, focus, energy, recovery and so much more. A must in the modern world imo
Creatine Monohydrate
10/10. The king of sports nutrition. Dirt cheap, backed by thousands of peer reviewed studies. Does cause mild bloating of the face for me but I saw a real difference in performance on creatine. It's just amino acids. So don't fall for overpriced "Creatine HCL" "Creapure" or liquid formulas plain, unflavored monohydrate is all you'll ever need.
Isabgol (physillyum husk)
Pure soluble fiber that improves digestion. It mogs $80 greens powders out of the water for pennies. People always underrate how important fiber is for the body despite most people these days being deficient in it. Just 1 spoon of this in water and you are sorted. It lowers bad LDL cholesterol, keeps blood sugar spikes flat, keeps you full on a cut with proper bowel movement. A must imo
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