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My Top 3 Supplements for Building Muscle

I am not a registered dietitian... but I did stay at a Holiday Inn Express last night.

If you go into your local supplement store and they start offering you all these fat burners and "test" boosters... you need to find a new *ahem* dealer. A lot of supplements being marketed are not effective, nor safe.

It is important to note that supplements are called supplements for a reason... they are meant to supplement a healthy diet and lifestyle. Focus on whole foods first, think lean meats, cruciferous vegetables, nuts, seeds, high-fiber fruits, etc. Build your base there and then use a few key supplements to optimize.

Last disclaimer, I promise: I am an ambassador for the company that makes the 3 supplements that I am going to suggest, however, look at the research done on these 3 and then reference the care SFH has taken in sourcing their ingredients!

1: Creatine

If I could only take one supplement, I would choose creatine monohydrate! Creatine helps to amplify the effects of strength training by increasing strength and muscle mass, enhances the benefits of sprint training, and improves performance in aerobic activities!

If you are looking to increase muscle mass and strength, this is a must. Creatine is found in meat and it is nearly impossible to get enough through diet alone.

I take mine post-workout with my protein and 40g of carbohydrates.

2: Fish Oil

When you train hard in the gym and as you age, inflammation is nearly impossible to avoid. Fish Oil is an easy way to get more Omega-3 in our diet. Omega 3 has been linked to quicker recovery from workouts, reduced risk of illness, and optimal training gains!

Again, could you get enough Omega-3 through diet alone, perhaps? But in today's busy world, convenience is king.

I take 2 capsules every day with breakfast!

3: Whey Protein

Whey protein is not number one on my list because it is the easiest of these three to get through our normal diet. However, you can't beat the convenience of a quick protein shake post-workout! Hello, anabolic window!

Protein supplementation post-workout increases anabolism and leads to enhanced recovery! A protein shake is an easy win. Crushing your workout is huge but crushing nutrition afterwards is just as important.

My go to: SFH Pure Whey

I mix one scoop of pure whey with 1 scoop of strong post-workout with about 12 oz of water and then have about 40g of carbs along with this!

Let the gainz begin,


Use "BENBARKER10" for a discount of SFH supplements!


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