The following supplements are ones which I would personally recommend, over trial and error with myself and others and research into the mechanisms behind them, I feel confident that you will see positive results from the addition of any/all of these supplements to your daily regime.

1. Whey Protein:

A handy, hassle-free way of ensuring your protein levels are high enough. Recommended protein levels for an active individual range from 0.7g per kilo of bodyweight to 4g per kilo, I recommend a minimum of 2g per kilo in order to ensure maintenance of muscle mass while dieting, and also to provide a positive environment for building muscle if this is the goal. There are many types of protein supplement, including whey isolate, whey concentrate, casein, soy, pea, egg etc, however the best value and most bio-available (digestible by the body) is a whey protein.

Times when a protein supplement is required are when the body is in a catabolic state, such as first thing in the morning and after training. At these times I recommend mixing the supplement with water to ensure fast digestion to halt the catabolic process. Whey can also be used at other times mixed with milk to replace a small meal or snack. (See below for more information on supplementation after training)

2. Creatine Monohydrate:

This product is a cell volumiser, and also increases the ATP levels within the muscle, which in basic terms allows you to lift the same weight for more repetitions. It is naturally occurring, mostly found in red meat, and perfectly safe to use. Some people may not see results if their diet contains enough foods containing creatine to have high enough base levels. My recommendation for taking it is one heaped teaspoon a day for most people, after training, along with 0.5 - 1 gram of glucose per kilo of bodyweight and 0.5 grams of whey protein per kilo of bodyweight. Example for a post-training shake is as follows for a 100 kilo individual:

• 5g (one heaped teaspoon) Creatine Monohydrate
• 100g Glucose powder
• 50g Whey protein powder
• 500ml water

I recommend a lab tested 100% Creatine Monohydrate supplement; it should have the 'Creapure' standard in order to be sure of the purity.

3. Peptide Bonded Glutamine:

This supplement is a basic amino acid, altered slightly to ensure maximum digestion by the body. The benefits of having higher levels of this amino acid are numerous. Firstly, it will help prevent the body breaking down muscle tissue to be used as fuel at times of catabolism/dieting by providing an alternative source for this much-needed compound. Secondly, it can help with fat loss while maintaining muscle mass by providing what is needed to ensure smooth function of the body from carbohydrates (glycogen) without the insulin spike and possible fat storage that comes form consuming large amounts of carbohydrates. Thirdly, it can help with intestine health, repairing the delicate walls of the intestine, ensuring proper digestion and reducing any inflammation due to slight food allergies. Also, due to the fact the intestinal tract will be functioning properly, it will be more able to fight off infections form entering the bloodstream ensuring better overall health.

Vitamin C:

Get in here quick, as the EU is trying to limit the sale of vitamins and minerals to the tablets containing a maximum of the RDA (recommended daily allowance) in each tablet, despite numerous studies showing that large doses of vitamin C can make a huge difference to overall health!

When training hard, the stress is on the body is higher than usual. Vitamin C is a powerful anti-oxidant, which can help the body recover faster from the stress of training and reduce muscle soreness, therefore allowing a faster rate of improvement. It also boosts the immune system, which is useful as our high stress lives these days plus the stress (physiologically) of training can combine to suppress the immune system. Taking vitamin C will help combat this effect and allow you to remain healthy and full of energy.

I recommend 500-1000mg of vitamin C a day in normal individuals every day, and higher doses when trying to fight off an illness (I have seen doses as high as 15 grams a day, but I believe 2 grams to be sufficient in this case)

Summary:

These are the only supplements I would consider to be necessary for the vast majority of individuals. I consider whey protein to be a 'must-have' supplement for most, unless your diet is spot on and you spend an awful lot of time eating chicken you could probably benefit from an increased protein intake, especially after training. Creatine monohydrate is useful for those looking to increase muscle mass and/or strength endurance. Peptide bonded glutamine will be most useful in those trying to reduce body-fat or individuals that experience major soreness after every workout, however can also give benefits to people trying to build muscle or simply stay healthy. Vitamin C is recommended to those with a low fruit intake, but again the larger doses it is possible to get from a supplement may make it worth trying for anyone. All of the above are safe, effective and will not disrupt the bodies' natural balance of hormone production, thus I feel confident recommending them all. I recommend you try them one at a time, evaluate if the product is useful or effective for you, and decide whether to continue supplementing with it from there.