What Supplements Should I Use?

Is your diet adequate?

There is no point in adding supplements until you have a decent eating plan. Whether your goal is to gain or lose weight, getting your food intake right is essential.

While having very little protein from meals and using shakes as your sole protein source will work, it is rarely advisable.

Before you add protein (or any supplements) we recommend you ensure your diet is balanced, protein is high from nutritious food sources and you are getting your necessary vitamins/minerals and macros.

Don’t add too many supplements at once.

You should always add supplements individually or no more than two at a time to gauge effectiveness.

At the end of the day, no one wants to pay for something they don’t need, and in the case of supplements, you should expect positive results from anything you pay for.

Given that, we recommend that you properly evaluate the benefits of a new supplement before adding anything else.

So - if your diet is on the right track and you're okay with taking the time when adding supplements to make sure they're effective, let us recommend some supplements based on where you’re at in your journey:

I’m a novice that wants to get stronger and add muscle.

If you are new to supplements, there is one clear standout.

A supplement that has been proven in hundreds (if not thousands) of studies is more validated than anything else available, and best of all, it is extremely good value for money.

You don’t hear much about it as companies are too busy pushing other products, but Creatine Monohydrate is still the king.

Creatine Monohydrate

In terms of results and bang for your buck, nothing comes close to Creatine Monohydrate. When using Creatine, some find it beneficial to take a loading dose of 10-20 grams a day for the first 2 weeks and then settle on a maintenance dose of 3-5 grams a day. Results in strength, muscle size, and training capacity should result.

What about other types of Creatine? Despite the popular talk, Creatine Monohydrate is more scientifically verified than any other form of Creatine. Sure, other types might be 30 times more soluble, which has little to do with effectiveness. In head-to-head tests, Creatine Monohydrate wins.

We recommend other forms of Creatine if you have issues with bloating or cramps from Creatine Monohydrate, if you don’t suffer such effects, Creatine Monohydrate is the best choice.

Whey Protein Concentrate or Whey Protein Isolate.

Whey protein has long been a favourite for those wanting to assist muscle growth, recovery and training performance.

Whey is an animal-based protein with a fantastic range of amino acids. Its bioavailability is very high, making it the best choice for gaining and maintaining muscle.

To help you decide which one is best for you, we’ve created

Mass Gainer / MuscleFood 101

While pure proteins such as WPC and WPI generally offer the best value for money (in terms of actual protein per dollar), bulking proteins such as Muscle Food 101 have been designed to provide the perfect carbohydrate-protein blend for muscle gain.

Muscle Food 101 combines proteins, carbohydrates, and healthy fats (medium-chain triglycerides). If you are looking for a convenient all-in-one product, it is a very convenient post-training meal and general weight gainer.

I know about the basics, I’ve been using supplements for years but I want more.

This is where things get interesting, as everyone is different. For this profile, we’ll make some assumptions, though: You train often, so quick recovery is very important, and you don’t mind spending a bit more if it means greater benefits.

You’re already using Creatine and Protein and looking for something else.

BCAAs or BCAA Recovery

Branched Chain Amino Acids (BCAAs) are an interesting subject.

Many people don’t realise that whey proteins and most proteins actually contain large quantities of BCAAs. The difference (and the reported benefits) of BCAAs over proteins is that in free form, BCAAs are supposed to be extremely bioavailable.

Research has shown that ingesting BCAAs has a marked impact on both the ability to train sooner (better retention of maximal force) and reduced muscle soreness, so this is a supplement we highly recommend for those really pushing the boundaries of overtraining.

L Glutamine

Glutamine, like Branched-Chain Amino Acids, is found in large quantities in whey and most protein sources.

Another little-known fact is that L-glutamine is a non-essential amino acid that the body can make very easily. Given this, it is very unlikely to be deficient (especially in those who take large amounts of protein), but that doesn’t stop many bodybuilders and endurance athletes from taking it for repair, growth, and strengthened immune function.

Should you take it? That’s up to you, however, this is one supp that we recommend you evaluate the effects of carefully as it may not be money well spent.

I train in the evenings or early mornings and want to make the most of my sessions.

Many people work long, arduous days, and by the time they hit the gym, they are lower in energy (and motivation) than earlier. This unfortunate fact of life means that the actual effort in the gym can be a little less than we had hoped, the result being a sub-par workout.

For many, the answer to this fatigue and unmotivated state is a pre workout product.

While pre-workouts are a fantastic aid, we recommend caution for people who tend to rely on them every session. With time, you will desensitize to the stimulants and require a larger dose.

In some cases, people can burn out by taking pre workouts too often, so they really should be cycled on and off (giving the body a good rest every so often) and generally used on those hard heavy days (legs anyone?), not for times you are just playing in the gym.

We recommend our Pre Workout 101, as it's been designed to include all the amino acids in the verified doses from studies, combined with a powerful stimulant combination.

If you want your stimulant hit with proven ingredients that’ll bring longer-term benefits, this product is a fantastic choice.

I find it very hard to put on weight, what should I use?

If you want the real secret here, you should eat more. I know you think you eat a lot of food, but it isn't enough if you are not gaining weight. Eat more; it's that simple.

But… supplements can help, and here’s what we recommend.

First, return to the novice section and select whether you want to use WPC or WPI. Then, add creatine. Once you’ve done that, you should add some carbohydrates.

If you want to add carbohydrates to your whey, we recommend a combination of Dextrose and Maltodextrin. If you buy 5kg of whey, get 2kg each and then throw half a scoop of each in with a scoop of whey whenever you have it.

If you want a more sustained release of carbohydrates, then something like Fine Powdered Oats would be better. Not only is it absorbed more slowly, but it also has all kinds of nutritional benefits thanks to the naturally occurring vitamins and minerals.

You can view our entire carbohydrate range here.

If this sounds like a lot of effort, then MuscleFood 101 is a great choice. It is an engineered blend that contains carbohydrates, proteins, and healthy fats in ideal ratios for muscle growth, according to research.

Muscle Food 101 is a great value bulking protein containing up to twice as much protein as many other gainers. However, mixing and matching your protein and carbohydrates from us is a more cost-effective option.

I want to increase my testosterone levels for better results and/or increase my sex drive.

This is a common goal for many men. Whether younger men want to add muscle naturally rather than synthetic and illegal alternatives or older guys want to restore some of that lost vigour, there are definitely some products that can assist.

Test Boosters are a very contentious subject, though. There is a massive amount of empirical evidence, but often, there is not much science to back it up.

In terms of the most verified, that would have to go to D Aspartic Acid.

Unlike many test boosters, D Aspartic Acid has been shown to increase testosterone levels in all test subjects, whether young, old, sick or healthy; there is some solid research here.

While there is some evidence for Fenugreek, the data on tribulus is quite weak. That said, Tribulus seems to give large benefits (again, this is largely empirical) on sex drive, so if that is the desired goal, then it shouldn’t be dismissed.

Finally, products such as DIM and Nettle Root have been shown to affect estrogen by lowering levels in the body, which often has a positive effect on testosterone.

While these products are individually effective to a degree, Bulk Nutrients' Test Max has been specifically formulated to offer all the advantages of all of the compounds here, using doses verified in studies.

If you want maximal benefits and don’t feel like blending your own cocktail, Text Max would be a great choice.

I want to lose weight and get nice and ripped

It is probably the most common goal and an industry worth billions annually in Australia alone.

Whether you are overweight and trying to lose weight or are already very lean and want to lose that extra few percent of body fat for a competition, losing weight starts with your diet.

If you don’t know about reducing calories, increasing protein, and cutting out some carbs (particularly high-GI carbs), then we suggest learning about basic weight loss methods before you take a supplement to assist.

Any step like this will be more effective than any supplement, so taking supplements for weight loss is largely a waste of time and money unless you do these.

Assuming you have your diet in check and your weight loss has started, here are some steps you can take.

Whether you use whey or one of our vegetable proteins, a good quality protein supplement can work well. Protein supps work well as they provide a convenient and nutritious meal or snack replacement.

If you've previously used a specific weight-loss shake, we recommend you take a look at our proteins and our weight-loss-specific proteins Thermowhey and Lean Earth Protein.

While weight loss shakes often contain very high levels of carbohydrates, our proteins are much purer and will make an ideal low-car snack.

We have specifically formulated Thermowhey to support weight loss. It includes pure whey protein isolate and micellar casein (to assist with feeling full) and 10 fat-burning ingredients. In addition, it has only 1g of carbs and fats per serve.

In addition to proteins, we have a selection of powders and capsules that can assist your goals.

Acetyl L Carnitine is a very popular product as it assists the body to metabolise fat more effectively, whereas ingredients such as Green Tea, Hydroxy Citric Acid and Sesamin work by multiple mechanisms.

Finally, our AM and PM Burners are recent additions from our extensive research. These products were carefully formulated and combined 13 ingredients, which are all effective for weight loss. If you've previously taken a fat-burning powder, we seriously recommend you compare our AM and PM Burners.

I want the benefits from supplements but am sensitive to lactose and/or gluten

Food allergies appear to be more and more common these days, and at times, finding supplements that are lactose and gluten-friendly is difficult.

Almost all the products at Bulk Nutrients (including proteins, amino acids, carbohydrates, capsules, etc.) are gluten-friendly. The only exceptions are Oat-based products and Muscle Food 101.

Lactose is a little harder, with the main culprit here being the most popular product—whey protein. Luckily, if you are lactose intolerant, there are all kinds of alternatives. All vegetable proteins ( Pea, Rice, Soy, and Earth Protein) are completely lactose-free, and Whey Protein Isolate is also virtually lactose-free.

Protein Matrix+ is also ideal for lactose-sensitive consumers. It is a delicious, creamy blend with an added lactase enzyme, helping support those with lactose issues. Boosted with Glutamine and Leucine, it is a great-tasting protein perfect for muscle growth and recovery.

All our amino acids, capsules, vitamins and carbohydrates are completely lactose-free.