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What Supplements should you be taking? Maximise your gains

Hey Gym N Japan Fam! I have had a couple of drinks on a Saturday arvo and I (Haydon) am ready to give you all some of the worst (definitely the best) advice on the supplements you should be taking to maximise your gains. Jake will be inputting but I feel talkative right now sooo I am writing the important bits so that I keep you entertained on your Sunday evening. Obviously there are so many supplements out there that are marketed to you, promising results *cough* Steroid tablets *cough* which are a load of BS and we feel that we need to give you a list of things we personally use or want to use. We like to stick to the simple approach when it comes to supplements so we keep them to the below! We obviously aren’t rich and can't afford to be trying/using things that aren’t really proven to be good. ALSO who tf has time to be scheduling so many different things throughout the day… or just pure laziness in my case where I struggle to get a protein shake in sometimes.. #fakegymrat. We aren’t daddy cbum and can’t do this full time so we are being realistic. When it comes to the below we strongly believe that buying quality products is the way to go, especially when it comes to taste so don’t skimp out on this and don’t overbuy just in case it's shit and you waste it.

I told Jake that this was going to be a nice and short paragraph for each topic but it always blows out and we both get carried away with things we are passionate about. So below aren’t all needed to get huge gains but it is what we use so it's up to you if you want to be even bigger / set you up for success.

Without further ado, here are the most important supplements you should be taking:


1. Protein powder

Probably the most basic and undoubtedly one of the most important supplements to be using (*other than roids..). Protein is very important in any gymrats supplement arsenal as it has plenty of benefits which all lead to maximising your gains. It helps with recovery because it makes more protein available to the muscles so they can repair themselves. This speedy recovery ultimately helps with your gains purely because you'll be able to go back to the gym sooner. If you can't go back to the gym because you are too sore, maybe try a program that splits up your muscle groups a little better?

You might be thinking, but Gym N Japan I have a great diet where I eat enough of everything including protein etc. WELL the reason why we do this is because we are assuming you are on the gain train so more is better obviously! Maybe not too much obviously tho. The daily recommendation for protein is around 1.6-2.2g of protein per KG so if you weigh 70kg (Haydon) you should be aiming for around 130ish grams per day. Sometimes hitting this mark is quite difficult so this is where protein powder comes in handy as this can be taken easily in a drink at some point in the day. Maybe we should do a blog on the best times for these supplements? Stay tuned ;). With protein there are many different types: some that help with weight gain and contain carbs then some that are just pure protein without the extra carbs. So it really is up to you when it comes to this but definitely a topic we will cover in the future.

Quick reference for protein:

Mass gainer with more carbs = for people trying to gain weight (bulking)

Whey protein Isolate with minimal carbs = for people looking to stay leaner while gaining muscle.

Honestly, when people first start tracking their macros and calories to workout what they are eating, I can almost garauntee most people are hitting their carbs and fat totals, but are severely lacking on the protein side of things. Eating meat and other protein sources multiple times a day is not the norm for many people. Hence why we believe protein powders are so important to getting absolutely jacked!!!

Moral of the story: Take Protein.

Our pick: RULE 1 for whey or bulk nutrients online :)


2. Creatine

Creatine is actually one of the most researched products on the market, even more than protein powder I believe. It helps flood the muscles with “water” which then aids in increased recovery allowing you to train harder each session. It also gives you a better pump and makes your muscles look even bigger, how ducking good is that!! And lastly had proven to increase overall strength in the gym.

The one downside to creatine is how consistent you need to be with taking it. If doing the recommended 3-5g per day, it takes about 3-4 weeks to see the effects. To which you then need to continue to be consistent with it! On the other hand you can load it over a week and take 10-15g spaced out in 5g doses each day for a week!!

Although you need to be consistent to see results, it is worth it in the end! Honestly you can get a 1-2kg bag of this shit which lasts you 6-12 months and can range from $20-$100 depending on the brand, but honestly it’s all the same shit.

Our pick: Honestly you can pick any reputable brand and comes with a scoop in the tub. Believe us there are some that don’t and it's a pain in the ass.


3. EAA’s

Alright, something less commonly used but also a good little tool you can use to help maximise performance in the gym. EAAs or essential amino acids, are some of the early stage building blocks of muscle protein synthesis and energy production in the body. It is often used as an intro-workout (during your workout) drink to help stop you crashing mid workout and keep you going strong!

They can be on the slightly more expensive side but if you want to get the most out of your body then they can be an amazing investment for your gains!!!!!


4. Vitamins

Multi vitamin

Vitamin C

Vitamin D ;)


Honestly the list is endless when it comes to normal vitamins but you cant go wrong with a multi vitamin.


5. Fish Oil

Unless you eat fish around twice a week, supplementing your omega-3 fatty acids with fish oil should be a no brainer. Fish oil helps with things like reducing joint and body inflammation as well as providing the body with essential fatty acids it needs to maintain a healthy function.

Our Pick: Probably any that are odorless and high strength (so that you don't have to take multiple).


6. Pre-Workout

Need help getting your ass to the gym? Well this is the supplement for you! In short: pre-workout is pretty much a way to boost your energy and performance. It has a billion ingredients including but not limited to: Vitamin B, Caffeine, Beta Alanine (what gives you the gross tingly feeling) some vasodilators and the list goes on. Honestly have no idea of what alot of the ingredients do but you feel cracked for a bit.

Timing of pre workout is very important here and always needs to be about 20 minutes before you start your workout

Our pick: PRIDE pre-workout which can be seen in one of our previous blog posts HERE! It doesn’t give you those gross tingles like other pre-workouts, you don’t crash after a few minutes and it provides a long-lasting energy release to keep you going through the entire workout!


7. Steroids

One cycle? jks… unlesssss? The obvious reason behind this is for big muscles. We are going to ignore all the other bad side effects like excess body hair, roid rage, acne, baldness etc etc. Plus you still count as a natty if you deny it and only do one cycle. Think of the positives like: increased recovery, supports muscle growth and maintains bone density.

*we are not encouraging the use of steroids…

Alright there you have our recommendations for supplements.


As always, thank you so much for tuning in! It really does mean a lot to us

If you guys have any questions, want us to do reviews etc. feel free to send us a message and we will do our best :P

And once again thank you for your support!

Stay Tuned! Posting weekly on Sundays at 6PM :D

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