Episode 004 – Supplements – Part 1 – What Works

Over the next 2 episodes, we will discuss supplements. Today, we talk about some of the most popular supplements and discuss those that work.

Next week we will follow that up with an episode where we will fill you in on those supplements that do not work and quite honestly are a waste of money.

Which Supplements Work

Whey protein

  • Byproduct of cheese production
  • Leucine – 2-3 grams
  • 3 forms – Concentrate (good), Isolate (better), and Hydrolysate (best)

Optimum Nutrition Whey

Optimum Nutrition 100%

ISO 100 Whey

ISO 100 Whey Protein


Beta alanine


  • Focuses on micronutrients
  • Even a great diet lacks in micronutrients
  • Look for gel-cap vitamin – gender specific


  • Lose weight
  • Reduce junk food cravings
  • The proteins, fiber, and healthy fats will help you feel fuller longer, so you’re less likely to snack.

Fish oil

  • Omega-3 essential fatty acids

Question of the week

What is the best way to track my nutrition?

My Fitness Pal – http://www.myfitnesspal.com


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