Whey protein powder is an excellent supplement that can be used as part of a weight/fat loss diet plan or as part of a muscle building program. My clients regularly use whey protein powder as shakes for meal replacements, especially for breakfast. Our goal is to reduce the amount of carbohydrate we eat and consume a bit more protein and protein shakes are an excellent way to do this.

Protein shakes should be consumed immediately after training also in order to replenish the muscles that have been exercised. When used as a muscle building supplement, men are basically trying to consume more protein and as it is difficult to eat six or seven meals a day, protein supplements work well to meet a higher calorie and protein intake.

This one is for the guys. In order to build muscle and put on weight a higher calorie and protein intake is required. Mass Factor does this very well. Each serving of Mass Factor serves up 624 nutritionally dense, high quality calories - with only 2.5 grams of fat - to give your body the fuel it needs to grow. Mass Factor provides 55 grams of highly bio-available whey protein to maximise protein synthesis and support the repair and growth of muscle.

This is an excellent supplement if your goal is to lose weight and reduce body fat. I use this supplement prior to working out as it accelerates fat loss extremely well. Supplementing with Xedra-Cut first thing in the morning about 30-60 mins before breakfast is also a great fat loss strategy. This supplement accelerates thermogenesis so do not take it after 4pm as you may have difficulty sleeping, so don’t use it for an evening workout if you plan on having a good night sleep a little later. Obviously pregnant or breast-feeding women shouldn’t take this supplement and either should those with high blood pressure or any kind of cardiac condition.

Without a shadow of a doubt creatine monohydrate is the most popular and effective muscle building supplement on the market, and with good reason, it works extremely well! Creatine can increase lean muscle tissue effectively and all individuals who are serious about gaining muscle mass supplement with creatine.

Calcium Plus 300g £22.95

(with magnesium, vitamins A, D, & K)

Calcium is extremely important for the prevention of osteoporosis. 98% of calcium is found in the bones and is used to maintain bone density. As we age, bones become more brittle and if you are deficient in calcium, especially if you’re a post-menopausal woman, then a calcium supplement is a wise choice. In a study published in the American Journal of Clinical Nutrition, healthy men and women who supplemented with 1,200 mg of calcium per day, reduced their risk of bone fractures by 72%!

Magnesium and vitamin D aid with the absorption of calcium. Do not exceed the daily intake of 1200 mg and be consistent with supplementing with calcium as coming off it for a while will negate any future benefits.

Ante-natal forte – 60 capsules £11.70

Formulated as a nutritional support during pregnancy and breast feeding when there is an increased need for certain nutrients such as folic acid, vitamins B6, D and E, iron, zinc and calcium. Also provides antioxidant support from bilberries.

Adult Multi Vitamins £19.99

Adult Multivitamins and Minerals is a one-a-day capsule for adults, providing good all round nutritional support. It contains bioavailable minerals for enhanced absorption and is iron and copper free.

Mega E.P.A. 1000 - 90 capsules £19.99

EPA is an omega-3 fatty acid that through research has numerous benefits and is one of the most popular supplements worldwide. Omega-3s have anti-inflammatory properties that those with pan in their joints such as sufferers of rheumatoid arthritis and lupus. It doesn’t stop there though, supplementing with omega 3s also provides:

- better brain function through improving memory, recall, reasoning and focus
- alleviates the symptoms of depression
- improves cardiovascular functioning
- reduces the risks of prostate, breast, and colon cancer
- reduces the risk of heart attacks and strokes

If you take only one supplement, take this one, it’s the best there is!!