These are the supplements I take on regular basis (not always daily) in order to improve my health and keep myself active!
Theses supplements are the a solution to standard medical care and they are additional to a health lifestyle
Always speak with your doctor before using any of these supplements
Current Supplement stack
- Creatine Monohydrate – I take 3g per day on most days, before my workouts I increase this to around 10g for the Pump!
- Vitamin K2 – 1 tablet daily
- Glycine (approximately 1-2g) with 50ml water, I consume 1-2 servings per day
- Collagen and Vitamin C – 1 scoop (approximately 15g) with 200ml water or added to my morning coffee or smoothies
- L-Taurine – 1.5 scoops (approximately 1g) in 50ml water or with a pre-workout drink usually taken on empty stomach after an evening fast for better absorption.
- Omega 3 100mg caps – Preferably Vegan origin however I also use Fish oil omega 3 taken on most days (usually 1-2 capsules)
- Ginkgo Biloba Tablets 6000mg – 1 daily to improve my cognitive performance
Night time before I sleep
Melatonin 1-2mg to help promote sleep – Taken 1 hour before bedtime
My SMOOTHIE
- Oats as a base
- Collagen and Vitamin C
- 1 cup of blueberries
- 1 scoop whey protein
- 1 scoop Flaxseed milled
- 1 teaspoon olive oil Extra Virgin
- Plant based milk Soy or Hazelnut or almond milk depending on what you have. If you tolerate regular milk go ahead and use that
- Red Cabbage (good source of antioxidants and natural fibre)
- 3-4 dates, preferably medjool dates
BREAKFAST Ideas
Breakfast 1
- scrambelled eggs (2 eggs whites 1 regular egg)
- Brown whole meal toast
- olive oil and garlic
- Oregano and rosemary herbs
- chilli flakes
Breakfast 2
- Oats
- flaxseed ground up
- Mixed nuts or walnuts
- Mixed berries or blueberries
- 1 scoop protein powder Whey or pea protein
Lunch Ideas
Lunch 1
- 150g Lentils Brown or Green ( Green seem to be healthier than most other lentil types)
- 1 Table Spoon olive Oil Extra virgin
- 2 Cups of vegetables mixed (broccoli, cauliflower )
- 1cup mushrooms on some days
- Mixed nuts or almonds or Cashews
- mixed beans chickpeas or Red kidney beans
- Chilli powder and herbs (rosemary, oregano)
- Tofu as protein source
Lunch 2
- 1 baked sweet potato – i usually bake it in the microwave (8min max)
- 1 – 1.5cups Brown or regular rice – preferably black rice when available
- mixed beans or Tofu as a protein source
- Sometimes I add sardines or mackerel
Lunch 3
- White fish or salmon
- 1-2 cups of rice
- mixed leaf salad
- Garlic and olive oil
I buy all my current vitamins and supplements from BULK https://www.bulk.com