What Supplements Should I Take? Your Go-To Guide to the Best Sports Supplements

Supplements can be overwhelming and confusing. With so many products available, you may wonder, “What supplements should I take?”

We want to end the madness and help break things down.

We’ve compiled a guide of the best sports supplements. We’ll show you what works and what to consider.

What Supplements Should I Take Every Day?

At the very least, you should get a quality protein powder, creatine, fish oil, and multivitamin.

These are the staples and create a solid foundation that you can build upon with other supplements as you progress.

The Full List

Here’s a quick overview of the best products out there: 

• Whey protein — fast-digesting, promotes muscle growth and repair, supports athletic performance, and aids in fat loss 
• Casein — a type of slow-digesting protein that facilitates post-workout recovery and helps reduce catabolism
• Creatine — helps increase lean mass and strength, improves cell signaling, decreases protein breakdown, and stimulates the production of anabolic hormones
• Glutamine — increases protein synthesis and speeds up post-workout recovery
• BCAAs — support muscle repair, and stimulate protein synthesis
• Pre-workout — enhance mental focus, raise your energy levels, and increase physical endurance 
• Post-workout — improves recovery and helps reduce catabolism
• Omega-3 fatty acids — help prevent and reduce inflammation, support cardiovascular health, and improve blood lipids
• Nitric oxide boosters — increase nitric oxide levels, enhances pumps, recovery, and performance 
• Fat burners — helps burn body fat, suppresses appetite, and helps preserve lean mass
• Testosterone boosters — help increase testosterone levels and builds mass and strength
• Glucosamine and chondroitin — support joint and bone health
• Multivitamins — help prevent nutrient deficiencies and promote health

Which Ones Should I Take for Weight Loss?

Fat burners are designed to help increase your metabolism and preserve lean mass, but you still need to exercise and consume a clean diet (they aren’t miracle pills).

Our Vintage Burn™ formula can suppress appetite, enhance mental focus, and increase fat burning. It also helps preserve muscle and strength when you’re in a calorie deficit.

Take Protein for Explosive Growth

If you had to choose just one supplement for growth, it should be protein powder. You can opt for: 

• Whey protein isolate
• Hydrolyzed whey protein
• Whey protein concentrate
• Casein
• Egg protein
• Beef protein
• Plant-based protein 

Whey protein concentrate is the most affordable option, but compared to whey protein isolate and hydrolyzed whey, it’s higher in lactose and carbs.

Whey protein isolate is nutritionally superior, while hydrolyzed whey is faster to absorb, has the lowest lactose, and contains more protein per serving. 

A study found consuming a beverage containing carbs and hydrolyzed whey during and after training experienced a 48% increase in muscle protein synthesis and a 19% increase in protein synthesis. 

Another study, featured in the Journal of the American College of Nutrition, found that hydrolyzed whey protein reduced fat mass by 6%. 

For best results, choose a formula containing both slow- and fast-digesting proteins, like Vintage Brawn — our muscle-building protein blend. 

What About Casein?

Casein is a slow-digesting protein source and contains all the essential amino acids.

Casein digests over several hours and is ideal before bedtime to help prevent and reduce catabolism. This leads to faster recovery and increased protein synthesis. 

In a 12-week study, subjects using casein lost 3x more fat and doubled their muscle growth. 

Build Strength and Size with a Pre-Workout & Creatine

The pre-workout market is booming due to its ability to boost energy, increase strength, enhance performance, improve endurance, and aid in building muscle. If you want to maximize your workouts, a pre-workout should be a staple in your regimen.

That said, Vintage Blast^™ is one of the hottest pre-workouts on the market not only due to the performance benefits, but also its two-stage formula allow you to use it regularly without causing any dependence issues.

Creatine is the most well-researched supplement. It promotes muscle growth, improves cell signaling, increases strength and power, reduces catabolism, and improves recovery.

A 2016 review in the journal Sports Medicine assessed the effects of whey protein alone and in combination with creatine on body composition and muscular strength. Researchers found that whey plus creatine is more effective at maximizing hypertrophy, fat loss, and strength than whey alone. 

Creatine increases hydration in muscle cells, which stimulates hypertrophy. It also boosts the production of IGF-1 to help build mass and strength. 

Glutamine vs. BCAAs for Post-Workout Recovery

According to a study in the Journal of Physical Therapy Science, glutamine is effective for post-workout recovery and reducing fatigue. 

Additionally, glutamine helps fight inflammation and boosts immunity. 

BCAAs help reduce muscle breakdown, decrease body fat, and stimulate protein synthesis. Furthermore, BCAAs balance glucose metabolism and suppress appetite, improving weight loss. 

In a study, BCAAs produced a 22% greater increase in protein synthesis compared to a placebo. 

OSL recommends using Classic BCAA 2:1:1, a proven formula for those who want to preserve and build lean mass.

Summing It Up

When used as a part of a balanced diet, supplements can take your gains to a whole new level.

Old School Labs’ Size & Strength Stack is ideal for those looking to add power and rigor, a true size & strength boost. It includes a quality pre-workout formula for insane energy, a muscle-building formula for massive gains and faster recovery, and a natural testosterone booster that works synergistically with your body.