If you’re serious about making real progress at the gym—getting stronger, faster, fitter—then you can’t leave your nutrition to chance. You can train like a beast, but you’re just spinning your wheels if you don’t fuel your body correctly. And I get it… there’s so much noise about supplements that it’s hard to know what’s legit and what’s just hype.
So today, I’m cutting through that noise and giving you the REAL advice on which three supplements you need to take if you’re serious about smashing your goals. Whether lifting, sprinting, or conquering that assault bike at Vasse Strength and Conditioning or anywhere else, these supplements will give you the edge you need.
1. Protein Powder – The Building Block of Your Success
If you’re not getting enough protein, you might as well kiss those gains goodbye. After tearing your muscles apart during a workout, protein is the tool that rebuilds your muscles bigger, denser, and stronger, making them more calorie-hungry and fat-burning. Whether you’re aiming to lean out, bulk up, or get stronger, protein powder is non-negotiable.
Before you start thinking protein is just for the hardcore bodybuilders, it’s not. EVERYONE needs enough protein to recover appropriately. But it’s hard to get enough just from food, especially when juggling a busy schedule with work, family, and everything in between. Plus, intense exercise affects the digestive system, so we need to overcome that hurdle as soon as possible to maximise our recovery.
Whey protein is the classic choice. It’s fast-digesting, packed with all the essential amino acids, and perfect for post-workout recovery. But if you’ve got dairy issues or prefer plant-based options, there’s a solid lineup of plant-based proteins that are as effective now. So, no excuses! Whether you prefer whey or plant protein, you must hit your protein goals daily, and powders post-workout are a great way to do this.
Pro Tip: Aim for 1.6-2.2 grams of protein per kilogram of body weight if you’re serious about building muscle or getting lean.
2. ZMA – The Recovery Miracle You Didn’t Know You Needed
Let’s talk about recovery—because, without it, your hard work in the gym is wasted. ZMA is your secret weapon for recovery. This supplement is a combination of zinc, magnesium, and vitamin B6, and it’s designed to help you sleep better, recover faster, and manage those nasty cramps that can appear after a series of brutal workouts.
Why ZMA?
Magnesium helps you relax and get deeper, more restorative sleep, which is where the REAL magic happens for muscle growth and repair. Zinc boosts your immune system and testosterone production (even ladies need healthy levels of it for muscle growth), and vitamin B6 helps with energy metabolism.
You’re not performing at your best if you’re not recovering properly. And if you’re not sleeping well? Forget about it. ZMA ensures you get the deep sleep and recovery you need to wake up feeling ready to crush it again.
Pro Tip: Take ZMA 30-60 minutes before bed on an empty stomach for maximum absorption. You’ll notice the difference almost immediately in how you sleep and recover!
3. Creatine – The Muscle Growth Powerhouse
Finally, if you’re not taking creatine, you could be sacrificing significant gains. Period.
Creatine is one of the most researched and proven supplements out there. It helps increase your strength, boosts endurance, and enhances muscle growth by supporting protein synthesis. This is HUGE for anyone trying to get stronger or pack on lean muscle. And, despite what you might’ve heard, it’s NOT just for bodybuilders or the guys!
Creatine boosts your body’s production of ATP—the energy currency your muscles need for high-intensity activities like lifting heavy weights, sprinting, and, yes, even those brutal AMRAPs we love at VSC. More ATP means more energy, which means you can push harder, lift heavier, and stay longer in your workouts.
Creatine also helps your muscles hold more water and hydrate, which aids in recovery and supports muscle growth.
Pro Tip: Aim for 3-5 grams of creatine a day. You don’t need to cycle off it like some other supplements. It’s safe, effective, and should be part of your daily routine if you’re serious about strength and fitness results.
Ready to Level Up Your Training?
So, if you’re putting in the hard work at Vasse Strength and Conditioning, you owe it to yourself to ensure your body has everything it needs to recover and perform at its best. Protein for muscle repair, ZMA for recovery and sleep, and creatine for strength and muscle growth are your go-to stack for maximising your results.
Stop guessing, start supplementing right, and watch your progress skyrocket.
Remember: Supplements aren’t magic. They’re there to enhance an already solid diet and training program. But when you combine these three powerhouse supplements with intelligent training and proper nutrition? You’re unstoppable.
Time to get after it!