• Ryan Fontaine

My Top 3 Supplement Recommendations

Supplements. You see them everywhere - health & nutrition stores, grocery stores, gyms, magazines, TV, online, social media, etc. They're promoted as a way to gain muscle, energy, focus, lose weight, etc.; and the amount of options is overwhelming.

Supplementation is effective however it should be viewed as just that, a way to supplement solid nutrition that is built on consuming healthy, well balanced meals and snacks consisting of whole foods. Each product has a specific purpose, and not all are necessary for the everyday adult looking to stay healthy and fit.

Having spent 5 years working in the supplement industry, I've seen and tried just about everything. Out of all of the options and benefits, there are only a few I use regularly and recommend. Here are my top 3.


If you're working out regularly, you should be consuming a fast absorbing protein source 30 - 60 minutes post-workout to aid in muscle repair, growth and overall recovery. This is where whey or a plant based protein are recommended.

Casein is a time-released, slow digesting protein that is another option to help ensure adequate protein consumption throughout the day and to aid in recovery.

Fish Oil

A high quality fish oil, rich in omega-3 fatty acids is recommended for its anti-inflammatory properties. Omega-3s counterbalance the often high levels of omega-6 fatty acids, that cause inflammation, consumed from processed foods in the average American diet. Fish oil also supports healthy joint function and your immune system.


While this is a commonly misunderstood supplement, it is one of the cheapest, safest, and most effective ones you can take. Our bodies naturally produce creatine however an increased amount is needed to maximize muscle stores. It is one of the best supplements for improving strength and high-intensity exercise performance. It works by increasing your capacity to produce adenosine triphosphate (ATP) energy and can aid in recovery as well. The best form to take is creatine monohydrate.

Looking for more information on supplements or support with your nutrition? Let us know we can help by booking a free intro.

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