If you are already nailing your diet and exercise regime (which I presume you are If you are getting this email), then these 3 supplements can help take your performance, muscle growth, and health to the next level. Here are 3 supplements we recommend:

1. Creatine

Creatine is known as the world’s number one supplement for a good reason. It’s totally safe, natural and very low cost to buy. It’s even been tested in the elderly and children, so, there’s no reason you and your family shouldn’t be taking it.

Although its best know for performance, it actually has health benefits with controlling blood sugar levels, brain health and reducing muscle weakness and loss during injury or as we age.

For performance, it’s been shown to double muscle growth compared to training alone; it also can enhance strength and power very quickly. The best part is creatine takes effect after just 7 days of loading. To take, consume 5g of creatine monohydrate every day. To load at the start, take 5g, 4 times per day for the first week, then switch to 5g per day.

2. Ginger

Ginger is a tasty natural herb that has actually been used for centuries in herbal medicine.

It has numerous benefits, including reducing blood pressure, improving immune health, nausea/morning sickness, muscle pain, recovery, inflammation, blood sugar, indigestion, cholesterol and even prevent some Cancers and Alzheimer’s!

You can consume it naturally via the diet, but, to get a sufficient intake on a daily intake many people opt for supplemental form, which costs less than $10 per month! Just take 1 capsule, around 500-1000mg per day.

3. Beta Alanine

Beta Alanine is another performance enhancing supplement that you will find in most pre-workouts. It is famous for providing a tingling like feeling when you take it. These effects depend on the dose and the user’s tolerance.

Despite the tingling like feeling, it actually has benefits for strength training and sports. Research shows it can enhance sprint performance, bench press and squat 10 rep max and more advanced techniques such as drop sets or supersets.

Take around 3g per day pre-workout. If you struggle with the tingling effects, you can split the dose into 3x 1g doses.

There you have it, 3 research proven supplements that are super effective and super safe!

Try adding them into your mix and see how they help!

Author: Rudy Mawer, MS – International Sports Scientist & Nutritionist