Over dinner recently, a friend asked me for advice on what supplements he should be taking to “maximise his physique”—whatever that even means.
For context, Ziggy is a chef who works long hours, smokes regularly throughout the day, and drinks alcohol daily. You can bet money he doesn’t follow a structured diet, let alone make any effort to track his protein intake. That said, there’s a silver lining to his self-destructive lifestyle (his words, not mine): he does make the effort to hit the gym on his days off.
“Ellie, I just want to know what I should eat to keep looking like this and maintain my muscle mass.” Ziggy has a naturally slender, athletic build—something he attributes to his two years of service as a firefighter. Still, I’m fairly confident the miracle supplement that cancels out years of smoking and boozy late nights hasn’t been discovered just yet.
Bad habits aside, Ziggy pressed on. “You’re a trainer. You must have some tips you share with clients. I need to know what I should be doing better once I’m done with the kitchen life.”
Luckily, we live in the age of convenience and endless access to information. Researching any supplement or nutritional strategy is easier than ever, and buying these products is just a few taps away. In this murky ocean of bro-science and holistic wellness influencers, I’ve found that a more logical approach and thought process tends to be the most effective for anyone looking to support their health and performance without getting lost in the noise.
Part I: The Base Structure
Before we dive into dietary recommendations, let me start by repeating my favourite ground rule: to achieve any training goal, you must eat well and rest adequately. These two components are what define the quality of your recovery. Want results? Train, eat, and sleep with consistency.
Since we’re focusing on nutrition, let’s assume you’re already following a structured training program and aren’t struggling with sleep. Your diet should align with your goals—whether you’re trying to build muscle, lose fat, or prepare for a competition. Choose one of the many reliable calorie calculators available online, use the recommended intake as a guideline, and follow it as closely as your lifestyle allows.
Your total caloric intake should come from a balanced variety of protein sources, vegetables and fruits, complex carbohydrates, and healthy fats. Consuming a wide range of foods from each group is the simplest way to meet your requirements for macronutrients, fibre, vitamins, and minerals.
A quick look at macronutrients in relation to strength training:
• Lean proteins provide essential amino acids that promote muscle protein synthesis.
• Carbohydrates are one of the primary sources of energy used during your workouts. Complex carbs will keep you satiated for much longer as it takes longer for the body to break down.
• Dietary fats supply essential fatty acids needed for normal physiological functions—don’t shy away from them. Some lipids can only be obtained from dietary sources, and they’re crucial to your overall health.
Part II: Reinforcements Worth Your Effort
Once your diet and recovery habits are dialled in, you can consider reinforcing your routine with a couple of well-supported supplements: protein powder and creatine.
Whey Protein
A couple of scoops of protein powder a day can help you stay consistent with your protein intake, especially when you’re on the go. Whey protein is fast-digesting, generally not too filling, and easy to portion throughout the day. It’s highly bioavailable and rich in leucine, a key amino acid for muscle protein synthesis. Whey Protein Isolate (WPI) is often the top choice among coaches due to its high protein content and more complete branched-chain amino acid (BCAA) profile:
Here’s an example of a daily protein intake (~155g) incorporating WPI:
• Breakfast – 2 eggs, 100g rolled oats with milk (25g)
• Mid-morning shake – Whey protein (20g)
• Lunch – 150g chicken breast, 30g firm tofu (45g)
• Afternoon shake – Whey protein (20g)
• Dinner – 180g steak, 100g yoghurt (45g)
While convenient and lower in calories, protein powder shouldn’t replace actual meals. Eight scoops of whey don’t provide the diverse range of micronutrients that whole foods offer.
Creatine Monohydrate
Creatine is an organic compound that occurs naturally in our bodies, containing nitrogen that carries a high-energy phosphate component, known as creatine phosphate. An increased consumption of creatine provides more intramuscular energy (ATP) turnover, buying you a little more time during intense sets under the bar when a great deal of force production is required in short bursts.
There are many different types of creatine supplements on the market, and the more expensive options do not possess any superior effect than the most affordable option. Creatine monohydrate is the most well-researched and inexpensive form of the compound. 3-5g once a day is sufficient. Timing of consumption is not as important as the consistency of having it.
Part III: Stuff That May Help Move The Needle
I’m sure you’ve heard at least once about how most supplements just assist in the production of “fancy pee”, passing nutrients right through your body without doing much at all. If you’ve made it this far down the article and insist on finding an acronym-ed powder I have yet to mention, you can consider multivitamins, fish oil for omega 3 and 6 fatty acids, or pre-workouts that contain components such as Beta-Alanine and Beta-Anhydrous which some athletes have claimed to be effective for muscle protein synthesis.
Do your own research, introduce these supplements one at a time, titrate doses conservatively, and consult a medical professional if you have any existing health concerns. Each new addition costs money and effort, and for it to be in your diet regularly, it becomes a financial subscription. While most of them are relatively inexpensive for anyone to start experimenting with, a laundry list of pills and powders can easily add compound into a monthly expense. In some cases, that money might be better spent on high-quality whole foods instead of making your pee expensive.
My Thoughts
If you want my honest advice—unless you’re a professional athlete or a dedicated lifter chasing marginal gains (short of steroids), you’re far better off committing to consistent effort in Part I. Once you’ve built a solid foundation, then move on to Part II. After that, you can consider the options in Part III. By that point, you’ve likely developed the discipline and interest to double down on your health and performance in a meaningful way.
As for my dear friend Chef Ziggy? Maybe he should start by cutting back on the cigarettes and alcohol first. Then we’ll explore Part I together.
