Today's article is, you guessed it, about supplements.

Breaking down the reasons behind the ones I take and why it could be a good choice for you.

Let’s get stuck straight in.

5 Good Supplement Options

A Protein Powder

Because it's likely you lack protein in your diet.

Obviously, the only way to know for sure is to track your protein intake for a few days, giving you a concrete answer.

But one of the first things many people often realise when starting with Kairos Online is that they need more protein.

If my experience is anything to go by, you'll do well in investing in a protein powder.

"But Leo, I'm lactose intolerant!"

No worries; there are options out there for you too! Protein isolate, vegan and egg white powder versions could be decent choices.

Note: This point is especially valid if your diet eliminates many protein sources, e.g. vegetarian, vegan etc. 

Omega 3 & Multi-Vitamin

Studies show that omega 3 may have a massive variety of benefits. Too many to list here, although the Google machine will be your best mate if you want to see them.

Anyway, what's the reason that 'may' was italicised? Because there are also many individuals who (rightly or wrongly so) claim it doesn't work.

The way I look at it? Even if there's a slight chance it may work, it's worth it. Because they're cheap, and there are no potential downsides - whereas there may be massive positives in supplementing with it.

So why wouldn't you?

What do you have to lose?

Plus, I bet you know at least a handful of people who'll happily spend the same money on a cocktail. Which probably costs about the same as a few months' supply of omega-3 capsules - without thinking twice.

Creatine Monohydrate

The only supplement that has been 100% proven to work, helping boost your performance in the gym.

Although you may think, "I don't feel any difference when taking creatine". You won't feel any different - that's not how creatine works.

Creatine boosts your gym performance by allowing you to push more reps out of the exercises you're doing. A few more reps may not seem like much in isolation, although it'll undoubtedly be worth it once you add up "an extra rep or two" over weeks, months and years.

Although I'd perhaps only supplement with it if you've been resistance training for a little while now - as you'll grow like crazy at the start. Hence the term "newbie gains".

Furthermore, cognitive benefits are also starting to show within studies, although this is still a growing area.

Plus, it’s incredibly cheap.

Overall, there are only positives and no negatives.

Lovely stuff.

Note: This point is especially valid if your diet eliminates meat, e.g. vegetarian, vegan etc., as this is where creatine is usually found.

Vitamin D

Now that the days are getting colder, darker and shorter, this obviously means less sunlight, likely resulting in you spending much less time outside.

Consequence? Taking in less vitamin D.

The NHS (United Kingdom's National Health Service) recommends supplementing with vitamin D between October and March for those living in the U.K.

Although supplementing with this wouldn't be necessary if you're already consuming an adequate amount from your diet.

On the other hand, after listening to the experience of someone I know who lives in Arizona, I also think it makes sense to supplement with vitamin D in locations where the heat is unbearable during the summer.

Why? Because it's likely that if you live in an area with many days of scorching weather, you'll likely spend a lot of time indoors - and, therefore, outside of direct sunlight.

I can vouch for this from my personal experience in the Alentejo region of Portugal.

1 Waste of Money Supplement

BCAA's Supplements

Please don't buy them. There's no point; you're way better off investing in protein powder instead.

Also, supplementing with BCAA's when you're already consuming adequate protein is equivalent to watering your plants when it's been raining all day.

On the other hand, if you lack protein intake, you may as well invest in a protein powder as it'll also consist of BCAA's.

No scenario makes BCAA's a wiser choice.

Furthermore, it's important to mention a few points before finishing.

Things That Supplements Don't Do

It doesn’t fix the following:

• Poor sleep hygiene

• Poor eating habits (unless your poor eating habit is just you lacking in protein, which a protein powder can help fix)

• The fact you drink alcohol nearly every day

• Huge lack of day-to-day movement

• Poor consistency

Opting for supplements before adjusting the basics listed above is like putting a plaster (band-aid) on a broken leg.

Although if you do (or once you do) have these things in check, feel free to add some of the supplements from the list above. Also, understand that optimal supplement choices may slightly change depending on the goal.

Overall, I hope this helped.

In the meantime, I'd recommend grabbing my free workout plan by clicking here.

It comes with video examples, too, so you’ll know exactly what to do and won’t ever have to feel lost.

Speak soon,
Leo

P.S. If you enjoyed reading this article, then share it with your friends and family who need to see it :)