A big part of why I started writing on Zachtlyy is because I was frustrated by how much garbage influencers and fake AI written articles push. It makes it a complete nightmare to sort through what the truth is and what is legit. The only thing worse than an influencer…a fitness influencer.
Everyone wants to be the first to talk about some new miracle herb or has their own spin on a current product that is SO MUCH BETTER than what’s already there. The US supplement industry was over $170 billion last year and I’m willing to wager a majority of that was wasted money.
At the end of the day, you don’t need supplements. I say this as a big JBC (junior bacon cheeseburger) fan, but if you’re eating junk every day, don’t even waste your time with supplements. At the same time, there are some good ones that can be worth your time if you are taking care of your diet otherwise. Below I’ll outline where to spend your hard earned cash and why.
Creatine
The number one supplement everyone should consider is creatine. It’s cheap, has been studied for decades, and in my totally unqualified opinion every adult can benefit from it, regardless of whether they are workout freaks or not.
What is it: Creatine is a compound that you can get from eating protein rich foods and your body makes naturally. Creatine helps provide energy to tissues such as your muscles and brain when they are under increased demand.
Protein Powder
At this point, I don’t think it’s cutting edge to mention protein shakes as an option. I’m a big proponent of getting most of your protein from actual food, but can’t deny that throwing down a shake is a great way to up your intake for the day.
What is it: Protein is for so much more than building big muscles, it is one of the building blocks for processes throughout your body. Even if you’re not trying to be the next Arnold Schwarzenegger, you should make sure you’re getting an adequate amount each day.
Why do I want it: My guess is if you’re already looking up information on supplements, you’re looking to get in shape in some way. In my own life I’ve seen significant differences in my workouts and improvement when I’ve made a point to focus on protein intake. If you are looking to grow your muscles, protein is where it’s at.
How much do I need: There is some variety in terms of protein recommendations, but it’s usually somewhere in the range of 1 gram of protein for each kilogram of body weight. If you’re like me you’ll need google and a calculator to figure that out.
Most of this protein should come from real food, but 1-2 shakes a day can be a good boost. How much protein is in a shake varies, but usually 20 grams, giving you a nice little bump for the day.
The powder itself can be mixed with water or milk. I like to get vanilla flavored powder, as that gives me options to add in other things like peanut butter, bananas, fruit, etc to mix up the flavor from day to day.
There are a million different brand and flavor options, 99% of them are hot garbage. Either tasting terrible or not having quality ingredients, so whatever you pick, research it well. A couple that I go with include
Optimum Nutrition Gold Standard
This stuff has been around forever and is very tried and true. It’s on the cheaper side, at least in the grand scheme of protein powder, which isn’t saying a ton. The flavors aren’t as fun or as good as some other brands, but still decent. It mixes in decent which is big for me as I hate eating my drinks.
Dymatize
I’m just going to say it, Dymatize is bougie. It’s expensive, but you do get what you pay for. It tastes delicious and with flavors like fruity pebbles, cocoa pebbles, and fudge brownie, you can’t go wrong. Dymatize also mixes in fantastically. This is a good option for anyone with lactose issues. I don’t personally, but a good friend said it’s the only whey protein he can drink without having stomach issues.
MyProtein Clear
Clear protein is a newer one on my radar, but I absolutely love it. Just like with the Dymatize, it is pricey, so it’s almost like a treat for me right now. The big selling point is the flavors. Most protein powders have a milkshake flavor to it, but the clear is like drinking a gatorade or soda. This is huge for me as I’d much rather chug an ice cold lemonade after a workout on a hot day than a chocolate milkshake
Magnesium
Last but not least, we have Magnesium. This is a newer one for me that I’ve started using in the last year or two, but I’m a real big fan and just like with the others, I think anyone of any age or athletic inclination can take it.
What is it: You’ve probably heard Magnesium mentioned before, personally it makes me think of science class and not food though. Magnesium is a mineral that helps with a variety of body functions including muscle function, blood pressure, and regulating blood sugar. Foods like seeds, nuts, and beans have lots of magnesium in them naturally.
Why do I want it: You want to take Magnesium to get better at my personal favorite activity, sleep! Magnesium will improve the quality of your sleep and in turn your body’s recovery. This means you’ll wake up better rested and in a better mood. It also means your muscles recover better, improving the results of your workouts.
How much do I need: Men will want to shoot for around 400 mg of Magnesium a day and women closer to 300mg. There is a whole can of worms about different types of Magnesium (Glycate, Citrate, Malate, etc) and their specific benefits that I’ll get into at some point,
I’ve had good success with this brand
The main selling point for me is the combination of the different types of Magnesium to better cover my bases. Like I said, I’m newer to taking Magnesium, so if you have any recommendations, I’d love to hear them.
That does it, this is all I take. No magical herbs or new age substances you heard about on Tik Tok. I’m sure there are other good things out there, but these are the only ones I really feel like help to the point that the money is worthwhile.
