My Supplement Secrets (Save Big $$$)
If you’ve ever read through an MMA mag like Tapout, FIGHT!, Ultimate MMA, or any of the big ones on the racks at your local Chapters (or Borders, for you south of the border), you may have noticed that every other ad is for some new supplement that basically promises…
Take This New HF-33 ISO MaxX XTREME and
You’ll Turn Into Thiago Alves INSTANTLY
Unfortunately, tons and tons of guys fall for the hype and misinformation…
If that’s you, don’t worry, it’s not your fault.
MMA is a crazy sport and it takes a ton of time, dedication, and hard work, so these shortcuts promised by the supplement mafia seem like they’re worth giving a shot.
But they don’t work. Sorry to burst your bubble, but most supplements are garbage, and some might even get you to piss positive, hurting your career and embarrassing you in the process.
However, there are some supplements that are tried and tested and will help improve your results, assuming that your training and nutrition are there first.
Remember, they’re called SUPPLEMENTS for a reason - to supplement a solid diet and effective training program. (You’ll get both in my Ultimate MMA Strength and Conditioning Program)
Anyway - I’ve got a few tricks up my sleeve that will help you get the best supplements you can on a shoestring budget.
Doctor Wong’s Supplement Secret #1 - Pre/Post Workout Shakes on a Budget (That Actually Taste Good!)
OK so pre and post-workout nutrition is often a heated topic, with people getting into fiery debates about the exact amounts and ratios of nutrients to get the maximum effect.
But to get so into depth on such a small topic is a big waste of your time and energy, and ultimately, your money.
So here’s what you can do to get a solid pre (during) and post workout shake in without breaking the bank:
- Buy some unflavoured whey protein isolate (or concentrate is fine too, it just doesn’t mix as well). It costs me $30 for 2 lbs of whey isolate at my grocery store.
- Buy your favourite juice. My choice is the No Name frozen pineapple juice - it costs $1.19 at the grocery store and I just mix it up with water and go.
PRE (DURING) WORKOUT: I’ll mix up 1 cup of juice, which gives me about 30 grams of carbs coming from sugar, and about 1/2 scoop of whey, which gives me about 15 grams of protein. A perfect 2:1 ratio of carbs to protein to fuel my workout and make sure my muscles have some nutrients for energy and rebuilding
POST WORKOUT: I’ll mix up 1.5 cups of juice and a full scoop of protein. This gives me about 45 grams of carbs and 27 grams of protein, again, about a perfect ratio of what I want post-workout to maintain muscle and replenish energy stores.
If you’re working to build muscle, you can toss some creatine in both drinks. Just buy the regular, German creatine and you’re good to go.
Why is this so good?
Because it’s cheap and you don’t have to feel like an idiot after you spend $100 on a bottle of hype and end up exactly the same as you were before.
And it tastes like your favourite juice, just a little bit creamier. So there’s no worrying if you’ll like the Double Mocha Java Chocolate or Banana Berry Blaster flavours - you know what juice you like so you’ll never be surprised (or disappointed).
I’ve got a couple more great supplement tricks up my sleeve, but I want to hear your comments, any of your tricks, or just anything before I post them. I want to beat the most commented post on my blog (48), so…
… give me 49 or more comments and I’ll hit you up with the #2 (killer fat loss supplement trick) and #3 (fat loss, cancer prevention, brain health, and more!)
Don’t miss these tips - comment now:
number #2
hmm sounds pretty good
Thanku sooo much for the 911…I don’t want to get bigger or have veins popping out, I just want endurance, conditioning, and ever improving techniques.
Sincerely,
cherice
I agree I am looking to improve my stamina and endurance. I’ve tried several products but haven’t been able to accomplish the focus factor supplements promise. Any suggestions?
#3
good stuff man.
I use this stuff called Accelerade. It’s actually not bad, approx. $20 for 30 servings. It has a 4:1 ratio of carbs to protein. In between training camps I add a scoop of additional protein. When I’m trying to lose a few lbs I don’t add the whey.
I haven’t really ever used creatine. Maybe you could make it a topic of a future blog, I’d be interested to hear your thoughts.
Keep the good stuff coming.
Accelerade has a 4:1 ratio but I like a 2:1 ratio of carbs to protein to make sure you’ve got enough protein to rebuild tissues…
Adding protein is good, but I’m also a health guy, and I like to avoid ingredients like “FD&C Yellow #40″ as much as possible, hence the natural juice + unflavoured whey.
Good idea re: creatine.
I am looking to grow about 15lbs and stay beach ready. What is my best option for workouts and eating? I have been working out for about three years now and I have my ups and downs but cant seem to hit my goals. Any advice would be greatly appreciated.
Adding 15 lbs of muscle for the beach?
See Vince: http://www.EricWongMMA.com/NoNonsenseMuscle/
What is a good ratio for the drink. 2:1 carb protein?
i use endurox, wht do you think about that?
Too much chemicals, too expensive.
thanx for da cheap supplement review
mate , I whish i d seen that before i ve just ordered some animal pak cost about 30 dollars plus 19 more for the post
thanks eric
im gonna use this
definately gonna use this .
I thought I had it down before, guess not.
So far, so good……. dying to read about the other two supplements though.
Good stuff
Lots of sugar in juice
yes there is a lot of sugar, but sugar makes you produce more insulin which is good for muscle growth and recovery.
very nice! Waiting for the other supplements.
Didn’t Alves take the illegal “juice” as his pre and post workout drink? That’s the problem these days with all the supplements. The models used to promote the supplements don’t take them, they are the “juice” so of course they’re ripped. Regular people like us trying to just be healthy and muscular get tricked too easily. Workout hard, eat better than you currently are and “magically” your body will look better.
Actually Alves got suspended for taking a diuretic to make weight - not steroids or anything like that…
But yeah, any supplement company can throw a fighter 10 G’s and get them in their ad if it’ll help them sell 15 G’s worth of magic powder.
I was wondering if all those UFC fighters take steroids. I mean, look at Sean Sherk or Thiago Alves or GSP for example.
If yes don’t they get tested? And how would they accept a last minute fight?
Marios
I have experimented on raw eggs and orange juice a hundred times, being an Asian exposed to raw foods, it was really delicious.
Where do you stand on coffee first thing in the morning. It really depresses my appetite until mid-morning. Should I take a protein shake prior to the coffee?
Why do you want to suppress your appetite?
First thing in the morning you want to eat some real food including some good protein to get your metabolism fired up…
Doesn’t have to be a lot, but you’ve gotta get something in there… it’s called ‘breakfast’ for a reason - you’re supposed to break your night long fast.
Thanks for the info going to the store today to buy some food ive been doing the nutrition-itsu and in one week i have lost 8lbs and getting ripped now with this protien im sure its going to help me out thanks Erick…….
Roberto - congrats dude! 8 lbs in a week that’s a ton… I don’t want to know what you were eating before you started Nutrition-itsu!
looks great for fuel but would it be compatible for someone trying to drop a lot of weight to have the juice?
If you’re trying to lose fat, I’d stick to the post-workout drink after weight-training to maintain muscle, but ditch the pre-workout drink…
That is some very good info Eric, I am a Pro MMA fighter and I use the same principles. (not the same stuff) Even though I am a fighter I have been a strength coach for over 10 years!!!! I hold 2 certifications by the world leader in strength and conditioning from the master blaster Charles Poliquin.
But there 3 supplements hands down that rule the industry, but they are not supplements the or clasified as food by the FDA.
1. Juice Plus - 17 raw fruit, vegtables and grains in an capsule
2. Vineyard Blend Grapes and Berries
These first 2 have peer reviewed medical journals stating by name the results of the product. 15 studies !!!!!
Try to beat that, you cant there is nothing on the market that can compete.
3. Liquid Fish oil ( Carlson is really good)
If you want to find out more about Juice Plus and look at the studies go to
http://www.julesbruchez.com
IM CUT TO THE T JUST NEED TO NOW HOW TO KEEP THE DRIVE OF ENGRY FOR MY FIGHTS GOOD TO KNOW THANKS FOR THE HELP. KEEP IT GOING MR WONG
So so you rate creatine then? Ive never used it myself, but id be interested in hearing your thoughts
Where do you get unflavored whey protein? And I NEED #2.
You can get it from here:
http://www.trueprotein.com
Click on ‘Formula’ and you can create your own protein.
Don’t get too anal about getting the ‘perfect’ one - just pick a whey isolate that fits your budget, slide it to 100%, and you’re good to go.
Trust me, you can play with that thing all day, but it won’t make much of a difference in your results.
I get my protein from my local grocery store. It’s made in Canada - I’d simply avoid the stuff from China.
I’ve used 16 oz. of skim milk with 2 tea spoons of chocolate syrup before and it worked pretty great. As far as pre-workout meals go: I’ve spoken to medical professionals/physicians and they have advised me to not for atleast an hour and half before a workout because of digestive problems and possible long term acid reflux. So I’m all for the post-workout meal but anti pre-workout.
And I def. need #3. People are so obsessed with the superficial aspects of their lives that they get hung up on #2. But they don’t realize that all these diseases and chrinic conditions are a much faster growing risk in our world, and they take for granted that they have none of the conditions- YET! So #3 por favor.
My protein shake consists of:
8 0z Skim milk
1 scoop Interactive Whey Protein
1 tbp of Nutrasea fish oil
1 scoop of mixed frozen berries
I think that this is some amazing information, but I’d love to hear about number 2!
how long will it take to actually double your bench and your trile your cardio and you veins if you are on a steady hardcore workout?
It’ll probably take a quarter of the time if you put in quadruple the intensity into your training and quintuple the effort on your nutrition.
sounds good… what flavor whey do you suggest with the orange juice?
COME ON MAN! Read again.
Dude…………come on. Are you serious?
Wow! Some great info!! I appreciate it as I’m on a tight budget like most these days and can use all the money saving tips I can. I’d love to hear about #2 and #3 as well.
Thanks!!
It’s hard to believe that something so simple and inexpensive is SO effective, but your tip is GREAT!!! Thanks!!!
i would say about half the pages in magazines are just ads for the next great supplement.
Good suggestion… although I’m allergic
to pineapple & I need something a little
more dense than the liquid meal before
my workout in the morning…
But… looking forward to #2 (killer fat
loss supplement trick) and #3 (fat loss,
cancer prevention, brain health, and more!)
I have heard a lot about creatine, some people say that it works extremely well, others say that the results fade away quickly, it would be great to get a professional’s advice about it.
Thanks Eric i love this meal plan of Nutrition-itsu even my wife noticed the difference and now shes doing it with me this has been a life changing experience…..and yeah you dont want to know what i was eating before…..but now i feel great and in better shape than ever im also doing the crazy 8’s and the MMA Ripped……YOU GUYS OUT THERE THAT WANT TO LOOSE WEIGHT AND GAIN MUSCLE DO THE PROGRAMS THAT MR. WONG HAS IT WORKS!!!!!!!!!!!!!!! = )
Sounds simple and easy like it should be whats with number #2.
Eric, I am trying to burn some inches off of my fat ass with a busted knee, and my running is not what it used to be. Could you give me some cardio tips that I could use
I’ve run out of protein powder and can no longer afford the stuff until it goes back on sale so, I have to make shakes out of milk, raw eggs, oatmeal and coffee.
I do the exact same thing and it works for me… Be careful about your choice in whey proteine because there is many poor products out there (full of sucralose, gluten and other stuff you really don’t need). The best whey protein powder I have found so far is the country life, Biochem whey protein.
• 100% All Natural.
• 100% Pure Ultra-Filtered/Micro-Filtered Whey Protein Isolate.
• For Carb Conscious Dieters.
• Low Sugar.
• Lactose-Free.
• Fat-Free.
• No Saturated Fat.
• No Cholesterol.
• Mixes Instantly.
(No yeast, wheat, gluten, preservatives, artificial color, artificial flavor or artificial sweeteners.)
Saw trick #1 and #2 Wainting for trick #3
Great advice!
How do you feel about N.O. products such as no xplode or super pump?
Garbage and waste of money I’d say…
Probably, harmful to your health in the long-term, but that’s not based on any science, just my opinion.
Look ive taken all the stuff thats out there….NO is good but lots of chemicals, Super Pump Heeeeelllll no will i try that shit again……If you want to gain size and strength i recomend doing what Eric has given us for example the Nutrion-itsu……the coffee before going to the gym and let me tell you that helps…taking the cheap protien shake…….allllll the excersies that Eric has given us…….everything that Eric has given us i have done and its made a huge difference in my life and in my fighting……….
good advice, I was wondering what you feel about mixing protein with milk post work out. I used milk pre and post until I found your website but I still use milk post because it gives the calcium and vitamin d you need to keep strong. What do you think?
Protein and Creatine seem to be the 2 must-haves! Good advice sir!
sweet bro im going to give this a try
A good pre-work out drink is a fruit and spinach smoothie.
1 apple, cut up
1 orange, cut up
1-2 c. raw spinach
1/2 c. frozen blueberries
1 c. water
Mix it up in a blender. I usually put the fruit and water in first and mix it up a little bit before i add the spinach. It tastes great and it is a good way to get down spinach without having to taste it. Mix up a scoop of your favorite whey on the side and you are good.
Lots of good ideas posted here! Keep up the great work Eric. Looking forward to Secret #2 and #3.
What about timming,how long before or after your workout should you have a
shake? And for people trying to lose weight are your thoughts on having a complex carb/protein/fat meal/shake an hour or so before and complex carb/protein/fat shake 1/2 hour after your workout (some people recomend this).
And how long after your recovery shake should you eat a real meal?
hey eric what do u think of fight food by nutrabolics. suposedly nutrabolics makes all there supplement specific for the sport of MMA which is appealing to me but i really dont know much about supplements and i dont want to be wasting my money. heres a link if you wanna check it out:
http://www.nutrabolics.com/products/fightersfood.html
please leet me know what you think
i wanna hear the #2 and #3
I had read that caffine negates the benifits of creatine. Is this true? If that is the case, wouldn’t you be better off choosing one or the other(caffine or creatine)depending on your goal(fat loss or muscle gain)or maybe just alternating them in cycles?
I do white grape juice/whey protein/creatine, post workout and it works good.
The creatine and caffine thing is wrong, the people who tested creatine mixed the creatine in tea and coffee and got gains from it. Most pre workout supplments are creatine and caffine mix.
Hi Eric, i live in England and currently use this product after every workout. just wondering what you think of it.
http://www.phd-supplements.com/store/p/41/1/recovery.html