TLDR: What you need to know

• List of the supplements Ray takes in 2024
• Creatine
• BCAAs
• ZMA
• Whey protein

Ray's Take

Here are the supplements I take and why. Science/data coming soon.

Creatine monohydrate

Recommendation strength: 9/10 if you do strength workouts

Brand: Optimum Nutrition

Why?
Def improves strength on lifting.

How do you know?
When I stopped taking it strength went down by 5-10%. It was noticeable.

How long have you used this?
Last 15-20 years, consistently

How do you take it?
Add to blender bottle with BCAAs (see below). I don't measure.

When do you take it?
Doesn't matter when you take it vs when you work out. Instructions say have after but I have it with BCAA drink (below) around noon before I work out.

BCAAs

Recommendation strength: 9/10

Brand: Xtend

Why?
Takes away hunger. 100% recommended if you want to do intermittent fasting.
(And yes i know it might count as "breaking" fast but this drink is 10 cals with 5g protein and no carbs or fat...so relax).

Even if not intermittent fasting, its a great drink for if you are hungry anytime. Prevents unnecessary snacks and kills hunger.

How do you know?
If I do not drink this midday, I will feel hungry around 1 or 2pm. If i have it, I will not be hungry until 4 or later.

How long have you used this?
10 years.

How do you take it?
One scoop in blender bottle with ice and creatine.

When do you take it?
Around noon. Trigger is when I feel very slightly hungry or I just remember to have it.

ZMA aka Zinc Magnesium Aspartate

Recommendation strength: 7/10

Brand: Optimum Nutrition

Why?
It has mag which is important and many people are deficient, and zinc which can improve immune function.

I perceive it helps me sleep deeper. I experience more vivid dreams (which I enjoy. It's not scary, its fun). I also. have not gotten sick much since I started taking this. These are both anecdotal but both supported by other user reviews.

How do I know?
Less a/b testing on this. I started 10 years ago and liked it and never stopped.

How long have you taken this?
10 years+.

How do you take it?
One pill before I sleep.

Whey protein

Recommendation strength: 9/10 if you can't get at least 0.5g grams of protein per lb of body weight per day. 10/10 if you like sweets for protein fluff.

Brand: Optimum nutrition

Why?
To get protein (very hard to get enough which is 0.75-1g per lb) without protein powder.

More importantly, to make protein fluff which tastes amazing, is low calorie, and makes you really full.

How do you know?
I eat fluff every day and i love it every day. Actually not sure how much protein I need to maintain muscle. I've had about the same physique for the last 12 years. I don't count protein daily. Would estimate 100g per day or so.

How long have you taken this?
10+ years.

How do you take it?
Protein fluff every night as a 9pm dessert.

Other

List of other occasional supplements:

• NAC if i drink. 1/2 pill before drinking - yes i think it works. Don't take full pill bc it disrupts sleep

• Propel powder kiwi strawberry. Have every day in blender bottle. Really like the taste.

• Stevia, liquid. Add to protein fluff

• PB powder. Add to protein fluff sometimes. It's good with keto bread too but I recommend the no sugar added sweetened version for that. Flavor of this is worse if eating vs using in a fluff.