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    The Truth About Supplements

     The Truth about supplements


    The Truth About Supplements.

    Having worked with thousands of clients and coached many of them to success at the highest level I have done a lot of hard work in the supplement department.


    I’ve coached clients to 21 International Titles in natural Sports and Fitness modelling.

    Coached clients to 7 National titles across 4 different federations and coached clients to thousands of kilos in weight loss.


    So when it comes to supps I know what works and what gets the best results. Its just as simple as that.

    Below is what I prescribe to my clients, this information is free for you today.


    All I ask is that in return, you take action and take my advice. Knowledge is nothing without action.



    This is the general health protocol that I suggest using for everyone:


    • Vitamin D. 600IU
    • Multi Vit. Follow recommended dosage as labelled (every mutli is different)
    • Magnesium. Recommended daily supplementation amount is 500mg
    • Water. 0.05litres per kg of bodyweight should give you your daily recommended amount.
    • Fish Oil. 3g split evenly, 150mg EPA and 150mg DHA

    The benefits of Vitamin D:

    Plays a substantial role in the regulation of calcium

    Supports maintenance of phosphorus levels in the blood.

    Plays a role in the protection against diabetes, arthritis, and heart attacks


    The benefits of Magnesium:

    Aids in sleep, rest and recovery

    Helps to fight the effects of stress

    Improves cognitive function

    Improves protein synthesis (helps build muscle)

    Improves digestion


    The benefits of Fish oil:

    Lowers cortisol

    Fights stress

    Improves protein synthesis

    Improves insulin sensitivity

    Improves hair and skin quality

    Aids athletic performance

    Anti inflammatory.



    The single most important nutrient, depending on what you read our bodies are somewhere between 80 and 90% water. As little as a 2% reduction in hydration can result in lack of focus, motivation and performance, 3% can lead to body heat related issues and exhaustion.


    So let’s do the Maths quickly:

    An average male weighing 80Kg would need about 4 litres of water per day.

    Remember this is a rough guide and more is by no means better.

    A few links for extra study:


    Vitamin D


    Fish oil




    Here’s what I recommend to use when you’re at optimal health and looking to take yourself to new levels. I haven’t used this protocol since my last competition.

    I certainly wouldn’t recommend this unless you’re an elite athlete preparing for a certain event or show and looking for absolute optimal results

    Your nutrition should be enough to provide you with what you need.

    This is a high level performance based protocol.

    Mix in 400ml of water and consume 30 minutes prior to training:

    • 10g
    • Beta Alanine. 2g
    • 3g (girls) 5g (boys)
    • Carb Powder. Amounts depend on goals, bodyweight and nutrition.
    • 3g (girls) 5g (boys)
    • L-Citruline. 2g


    Mix in 300ml of water and consume during training:

    • 5g
    • Carb Powder. Amount depends on goals, bodyweight and nutrition


    Mix in 400ml of water and consume within 30 minutes after training:

    • 30g
    • 3g (girls) 5g (boys)
    • Glutamine 3g (girls) 5g (boys)
    • Carb Powder. Amount depends on goals, bodyweight and nutrition


    • Promotes lean muscle
    • Aids in muscle recovery
    • Promotes muscle strength


    Eating every 2-to-3 hours sometimes just isn't possible for some people so this is where protein powders are super handy. Protein supplements act fast and easily allow you to achieve your daily protein intake, especially after a workout. Whey protein isolate is digested quickly and easily so it’s the most ideal post workout protein source. Others include Casein, Soy, Egg and Plant Protein.


    Whey Protein Isolate is made of smaller molecules so it’s better absorbed than regular Whey Protein. It’s low fat and low carb while Casein protein is better taken closer to sleep to provide long term protein absorption.


    Amino Acids

    Amino acids are compounds that form the building blocks of protein. When protein is digested it’s broken down into specific amino acids. These new proteins make up your skin, muscle, bones, heart and eyes. There are around 20 to 22 standard amino acids, of which 8 to 10 of them are considered essential, which means that you need them in your diet to function properly, as we cannot synthesize them from other materials.


    Essential Amino Acids (EAA’s)

    • Great for growth, recovery and repair of muscle tissue
    • Prevents muscle tissue breakdown
    • Can be used as an energy source and delay onset of muscular fatigue.
    • Some EAAs (in particular isoleucine) can aid in the replenishment of glycogen stores


    Essential amino acids are those necessary for good health that can’t be synthesised by the body. There are approximately nine amino acids considered essential that form the foundation of your health whilst optimizing micronutrients. EAAs provide fuel for growth, health, and good functioning of the body.


    The nine essential amino acids are Leucine, Isoleucine, Valine, Histidine, Lysine, Methionine, Phenylalanine, Threonine and Tryptophan.



    • Aids in muscle growth
    • Supports a healthy immune system
    • Aids in muscle recovery (reduces muscle catabolism)


    This amino acid is found in protein and plays a vital role in immune system health. Glutamine can also help build muscle mass.


    Glutamine is great for post workout supplementation because it has the ability to re-synthesize muscle glycogen and glutamine levels sometimes depleted during exercise without the release of insulin.



    • Can increase workout intensity
    • Help build muscle mass
    • Aids in better muscular contraction and performance
    • Can help you train at a higher frequency
    • Aids in increasing metabolic rate


    Creatine is one of the most important supplements found to boost strength and energy during exercise allowing you to lift heavier for longer. It’s a by-product of amino acid metabolites and whilst there’s a few forms available, creatine monohydrate is the best-tested and most popular.  


    Carb Powder:

    • Helps elevate your insulin to a point which triggers the body to start storing nutrients.
    • Replenishes glycogen stores
    • Fuels the central nervous system during training.


    When you work out, because your muscles take the frontline over fat stores due to their depleted energy stores, the nutrients you take in - including carbohydrates head straight for the muscles to be used. This is essential to getting your muscles into a state where they start the healing process quickly.

    The reason we recommend powders during your training window is because they are absorbed quicker and create less digestive stress during training as opposed to whole food sources.



    L-Citrulline is an amino acid responsible for reducing muscle fatigue and improved endurance for both aerobic and anaerobic prolonged exercise.


    Beta Alanine

    Beta Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid which can boost the synthesis of carnosine. This can help lessen muscle fatigue leading to more intense and longer training sessions.

    Many users experience intense vasodilatation/pumps from the very first dose of Beta Alanine as carnosine is a powerful precursor in generating nitric oxide synthase.

    A known and very common side effect of Beta Alanine (especially on first use) is tingling/itching of the skin, particularly the hands and face/around the mouth. This sensation passes quite quickly and lessens after repeated use. Beta Alanine is commonly used in premixed pre-workout supplements.


    So there you have it, through all the multi million dollar marketing campaigns out there and all the wild claims I’ve presented you with a tried and tested formula for success.


    No time or money wasted here.


    Use nutrition to get you as healthy as you can, once your nutrition is locked down, introduce supplements to get you to optimal health, once at optimal health, use the performance protocol to get you to your absolute physical best.

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    Stephen Arnold