Supplements

So this is what I'm taking:

1) Whey protein

"Protein powders have been staple of athletic nutrition for decades and exist somewhere between food and a supplement. While obtaining all but the highest intakes of protein can generally be done with nothing more than food, protein powders can provide convenience and flexibility for athletes having problems meeting their protein needs."

2) Fish oil pills (about 2 grams/day)

"If there is a single nutrient that is almost impossible to achieve adequate amounts of with the modern diet (outside of the handful of people who eat a lot of fatty fish), it’s the w-3 fish oils. In a very real sense, fish oils ‘do everything’ and impact on not only overall health but help to control inflammation, promote fat oxidation, inhibit fat storage and a host of others. It’s a list of benefits that seems almost too good to be true but the research is there."

3) Chocolate flavored Shakeology (go here for ingredient list)

"A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke."

4) Glutamine (about 1 level tsp)

"A supplement that is insanely popular with bodybuilders (who think it builds muscle, which it doesn’t), glutamine is an inessential amino acid that is heavily involved in immune system function. Given the propensity of athletes to suffer problems with their immune system secondary to heavy training, anything that helps support the immune system is potentially good."

5) Creatine Monohydrate (Pure German)

"If there is a single dietary supplement in existence that can be said to work, creatine is probably it. With several hundred studies supporting it’s effectiveness and safety, creatine is arguably with one the must-have supplements for most athletes including team and mixed sports athletes.

Creatine has been shown to positively impact all manners of performance measures ranging from repeat sprint performance to weight room performance and others."

Quotes are from a pair of excellent articles by Lyle Mcdonald. Read here about general supplements, and here on sports supplements. He discusses all the above minus Shakeology.

I buy all my supplements from True Protein, since they sell at bulk rates which comes out to about half the price of shop prices. Also, use LYLE as a promotion code for discounts.