3 Must Have Supplements For Optimal Recovery and Performance

By on July 6, 2014

If you are like me and you want to get jacked, lean and strong as possible then you need a combination of things to be at your best.

Being strong, lean and athletic you need a combination of good training, sound nutrition and the right supplements.

Far too often I see a lot of people who train like animals, eat the right foods but they are leaving some of their gains on the table because they don’t pay attention to Sports Supplements that can help them improve even more.

I have been in the supplement industry for over 20 years now and believe me when I tell you I have seen it all. From Boron to HMB I have seen (and pretty much used) every supplement on the market.

This day everyone is looking for the newest and hottest supplement.

I see it all the time.

What’s the newest Pre Workout?

How about the latest Testosterone Booster?

What is the strongest Fat Burner?

While a lot of these supplements do work, a LOT of them do not. What I always recommend is to start with the proven basics that WORK and build on them first before you spend your money on the “Latest & Greatest Supplement” that some GNC clerk sold you so he can make a few bucks on commissions and not think about your best interest.

When it comes to supplements some come and go, but the good ones always remain.

Here are my 3 Must Have Supplements For Optimal Recovery and Performance

  1. Fish Oil












I consider Fish Oil to be an essential supplement.

The same way I buy certain foods like lean chicken, almonds, eggs, rice, veggies etc. I consider Fish Oil to be an essential food that I do not go without.

What Is Fish Oil?

Fish Oil is an Omega-3 essential fatty acid. Fatty acids are the basis of fats and oils, and, despite popular belief, are necessary for overall health. These fatty acids are termed “essential” because your body cannot manufacture them by itself. EFA’s must come from food or supplemental sources. They are also essential because they are a component of every living cell in the body, and are necessary for rebuilding existing cells and the production of new cells. Studies suggest fish oil supports healthy heart function and joint flexibility.

Some Benefits Of Fish Oil

  1. Increased Protein Synthesis
  2. Decreased Protein Breakdown
  3. Enhanced Immune Function
  4. Improve Insulin Sensitivity
  5. Improved Nutrient Delivery To Cells
  6. Increased Metabolic Rate
  7. Reduce Inflammation
  8. Reduced Triglyceride Levels
  9. Improved Brain Function

Now if this isn’t reason enough to take fish oils I don’t know what more you need.

Important Before You Buy Fish Oils

Something I consider very important when using fish oils is the QUALITY of fish oil that is used.

I do not use, nor do I recommend low cost and cheaper fish oils from places like Costco and Walmart. You get what you pay for and I highly recommend you use a quality brand fish oil.

If you get the “fish burps” more than likely your fish oil is low quality and rancid. Don’t save on fish oil, invest in quality.

  1. BCAA’s










I have been using and experimenting with BCAA”s for a very long time. I think I was one of the first people in Canada to bring them in for personal use many many years ago.

Back then we would stuff 20-40 huge tabs of BCAA tablets in our fanny packs and go train and after every set we would take 1-2 tablets.

This may have been a sign of dedication or a sign of insanity, either way I am glad I don’t have to do that anymore and you should be glad as well.

Ahh the good old days….

BCAA’s are another supplement that I consider essential and are proven to work.

What Are BCAA’s?

A branched-chain amino acid (BCAA) is an amino acid having aliphatic side-chains with a branch (a carbon atom bound to more than two other carbon atoms). Among the proteinogenic amino acids, there are three BCAAs: leucine, isoleucine and valine.

Like fish oil, BCAA’s are ESSENTIAL, and your body can not produce them so it’s important to get them from either food or supplements.

Considering the price and availability of quality BCAA’s you can’t go wrong with supplementing them.

I take my BCAA’s pre/peri/post weight training. Sometimes I take them with a carbohydrate drink during my workouts.

I generally use powders because they taste amazing and mix very well, bye bye huge tablets.

What Are The Benefits Of BCAA’s?

  1. Reduce Body Fat
  2. Improve Muscle Recovery
  3. Improve Protein Synthesis
  4. Improve Glucose Uptake & Insulin Sensitivity
  5. Reduce Muscle Soreness
  6. Improve Training Motivation While Reducing Fatigue During A Workout
  7. Support Hormone Balance During Long Training Sessions

Like Fish Oils BCAA’s are low cost and a very beneficial supplement. I take around 30-60 grams of BCAA’s during my workouts. The harder the workout the more I take and the bigger the muscles the more I take.

  1. Creatine












If you want to build lean muscle, get stronger, improve work and overall lift HeavyWeights then you have to use a Creatine supplement.
What is Creatine?

Creatine is a compound formed in protein metabolism and present in much living tissue. It is involved in the supply of energy for muscular contraction.

The Origin of the word Creatine comes from the greek.

Mid 19th century: formed irregularly from Greek kreas ‘meat’ + -ine.

Creatine is a mineral, which is known to be high in red meat which is why so many BodyBuilders and Strength Athletes love a higher meat diet.

Your body always contains a certain amount of Creatine which it gets from foods like red meet, but in order for Creatine to become beneficial you need to have more than what is normally present from foods, hence adding Creatine supplementation.
What Are The Benefits Of Creatine.

  1. Improves High Intensity Work (Weights, Sprinting, Throwing etc.)
  2. Enhances Recovery
  3. Improves Anaerobic Capacity
  4. Enhances Muscle Volumization
  5. Improves Brain Function
  6. May Reduce Sarcopaenia (age related muscle loss)

Creatine works fast, it’s one of the few supplements you can take and actually feel and notice in training in a week. It helps with strength and muscle fullness very fast.

I use a pure powder creatine and I take 1 teaspoon before I train, 1 teaspoon during my workout, and another post workout. I combine this with my BCAA’s and carb powder during my workouts.


I consider these 3 Supplements Fish Oil, BCAA’s & Creatine an investment for my health and training.
They are low cost with high results and can benefit pretty much everyone.

If you are trying to build muscle, lose fat, get stronger and live better you can’t go wrong adding these 3 supplements into your program.

Try them and let me know your results.

Rob King

Rob King

About Rob King

Rob King is the founder and CEO of Heavyweights Fitness. He is an Entrepreneur, Fitness Writer, Fitness Presenter, Strength Coach, and Body Transformation Expert. He is a National PowerLifting Champion, Martial Arts Black Belt, and has been featured in publications such as Mens Fitness, T-Nation, Muscle-Insider, Inside Fitness, EliteFTS, MMA Sports and more. In 2014, Rob was named PT Power Personal Trainer of the year. He is also the creator of several body transformation programs, such as Rippedin42 and Builtin42.

One comment

  1. jess says:

    Hi travis,
    I am over half way through the GBB and loving every bit of it, i am also doing a half marathon in a months time and a tough mudder a couple of months after that. I am 45 yrs old and weighing in at 67 kgs, feel mentally and physically fit. I stopped having gluten in my diet a year ago and noticed a big difference not only physically but also mentally.
    What i would like to know would i benefit by taking BCAAs and Creatine as i value your opinion.
    All the best

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