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:

  1. 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.
  2. 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:


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  • Kris

    Reply Reply Fri, February 8, 2013

    Regarding creatine side effects, I was curious as to the GI problems creatine can cause. I recently as of a week ago, started taking a German Creatine product as recommended. However since starting (nothing else in my diet has changed) I have been getting consistent and terrible gas, and a slight pain in my upper stomach, both are probably related to an intestine issue with creatine. Today for the first day I mixed with hot water and am awaiting to see how my body responds. Will these GI issues go away once my body gets used to creatine over time (if so, how long?) or is this something that I will always react to? Thanks, I just cannot risk going to the office with this gas anymore.


  • Greg A

    Reply Reply Sat, September 1, 2012

    Great Artical. What about Amino’s are there enough in your protien or should I really be buying the stuff in the bottle?

  • Todd

    Reply Reply Mon, August 27, 2012

    great article! Thanks for the information.

  • Eddie

    Reply Reply Sat, August 11, 2012

    I don’t do pre-workout drinks but my meal before my workout consist of oatmeal, fat-free milk and a banana. This usually gives me the energy boost that I need to get through the workout. Post workout I take Mike’s Mix Recovery Drink.
    This seems to do it for me. I started P90X 150 days ago was out of shape and morbidly obese. I can swear this product helps me recover quick.
    The first week was hell but after that the recovery bounced back up. 60lbs & 12% Body Fat down and I feel great. Can’t wait til I lose another 60 and 10% BF.

    BTW Mike’s mix isn’t as expensive as the commercial stuff and it’s close to home so it’s usually 1 day delivery for me.

    • Eddie

      Reply Reply Sat, August 11, 2012

      Of course my goal is to burn fat and keep my lean body mass. I take 3 scoops with 8oz of skim milk and a banana as a recovery. When I reach a good body fat % I will then begin to gain LBM. And probably start the MMA training to increase my intensity level up from P90X.

  • David

    Reply Reply Mon, January 9, 2012

    Here is my post-workout shake:

    1 banana, (think much better than sugar from juice)
    1 glass of milk

    should be moreless 6-12 gr of fat, 17 gr of protein and 35 gr of carbs plus the minerals and vitamins in the egg yolk, the banana and the milk, I Think I’m going to write a post on my website about this one, I think it’s helping me to bulk and recover faster

    What do you think?

  • ross

    Reply Reply Thu, December 1, 2011

    Although I’ve wasted my share of money of BS products before I still keep a (wary) eye out for any new ,real, tested and proven supplements. I know the power of herbs and certain holistic /naturopathic methods and products so I know its not all crap. However, I’ve paired it down to taking a good Rhodiola Rosea product as well as Cordyceps mushroom (cordyseps sinensis L.) Goji Berry (Extract is great, but the fresher the better)and of course a good Omega 3 product and lastly I personally stand behind Human Performance Networks one and only product that covers all ones nutritional bases (minus Omega 3s) Athletic Greens! But beyond these, I could use all the true advice I can get when it comes to “Enhancement Supplements” and “Thermogenics” so please tell us more man!

    • Sam

      Reply Reply Sun, April 29, 2012

      Yo Ross…have u tried ginseng based herbs?? I find those useful when in absence of supplements for energy. Although, for some strange reasons, it can sometimes make me feel sleepy.

      • Eric

        Reply Reply Mon, July 2, 2012

        Probably because Ginseng is an adaptogen, meaning that if you need an energy boost (with respect to your central nervous system) then it gives it to you, but if your CNS is already ramped up, it will tone it down.

  • Charlie

    Reply Reply Sun, November 27, 2011

    Hey Eric,
    Great advice mate.. thanks. I do have a query. I have been told that we shouldnt rely on Creatine because our body produces enough of it, especially while were younger. If we use it too often our body and mind starts to rely on it. Since hearing this I stopped taking it, that was a few years ago now, and I still feel great. Would like to know your views or science behind it.. even if its privately.
    Thanks Eric
    Charlie, NZ

  • Moe

    Reply Reply Thu, November 24, 2011

    Thanks Eric,

    Do you have a diet/nutrition blogs?

  • Angelo James

    Reply Reply Sun, August 28, 2011


    I have been following your Ultimate MMA Strength and Conditioning Program for a couple months now. It is awesome! I’ve been trying different training methods for a while, mainly bodybuilding, but I’ve always felt like something was missing. I knew your program would work, just by reading the info on your site. Thank you for making your program available.

    By the way, what do you think about nitric oxide in pre-workout supplements?


    Angelo James

  • chris triana

    Reply Reply Fri, July 15, 2011

    this is very useful information for anyone out there, with many companies trying to scam people you never know whats good and accurate and can save a ton of money for training gear instead. i learned a lot about the pre-workout shake you posted and will be trying it soon, i’m just curious if there’s something natural that can give me the pump and focus that pre workout shakes give me like 1mr(one more rep)

    and another question is since you posted the pre-workout shake would it be a waste of money to buy a product like 1mr?

    and yess im interested in hearing your fat loss supplement

  • Diego

    Reply Reply Thu, June 9, 2011

    I just do water & rest

  • s davis

    Reply Reply Mon, February 7, 2011

    some good things here i always had a problem nutritionally! i am improving and eating healthier and now taking whey too !!but finding good quality proucts are a problem here (little town in poland)also the cost so thanks for giving me an alternative ….or at least things to try..

  • Tim

    Reply Reply Fri, December 3, 2010

    Mine’s pretty simple. I like to mix in a whole banana, 2-3 strawberries (sometimes i get the bulk frozen ones), throw it in a blender with 2 scoops of protein and top off with water. I drink half of this before my workout and half after. It’s awesome with a chocolate flavored protein mix.

    I like the whole fruit because it has a thicker creamier texture, and it makes me feel fuller so I don’t get cravings later.

  • Darrick

    Reply Reply Tue, October 12, 2010


  • dk

    Reply Reply Thu, March 11, 2010

    Oh aye,was wonderin,have you heard of acai berries? Been told their full of protein but what like to know your thoughts

    thanks man.

  • dk

    Reply Reply Thu, March 11, 2010

    hey,Im from scotland and my friend uses that same product as tht guy up ther^^^ just wondering what you think of it and also if i cant find whey protein in the supermarket have you got any other suggestions of were to find it?

  • ken

    Reply Reply Fri, February 26, 2010

    Hi Eric, i live in England and currently use this product after every workout. just wondering what you think of it.

  • TheNeb

    Reply Reply Mon, January 18, 2010

    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.

  • TheNeb

    Reply Reply Mon, January 18, 2010

    I do white grape juice/whey protein/creatine, post workout and it works good.

  • Frank

    Reply Reply Wed, January 13, 2010

    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?

    • Keith Schneider

      Reply Reply Sun, March 13, 2011

      Actually, for the sport of MMA, Caffeine in the form of coffee and such is a bad idea, I think. Coffee thins your blood, hence when you get hit and you start bleeding, you will bleed a lot more than if you stayed off the caffeine, especially in the form of coffee.

      • Charlie

        Reply Reply Sun, November 27, 2011

        Actually.. coffee is acidic, and acid can make your blood thicken or sludgy, making it hard for oxygen to travel freely throughout the body. Otherwise yeah.. not good!

  • Wayne

    Reply Reply Mon, January 11, 2010

    i wanna hear the #2 and #3

  • mike

    Reply Reply Wed, January 6, 2010

    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:
    please leet me know what you think

  • Paul H

    Reply Reply Fri, December 18, 2009

    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?

    • Charlie

      Reply Reply Sun, November 27, 2011

      20 mins after shake.

  • Anthony

    Reply Reply Tue, December 8, 2009

    Lots of good ideas posted here! Keep up the great work Eric. Looking forward to Secret #2 and #3.

  • Jordan

    Reply Reply Wed, December 2, 2009

    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.

  • cy

    Reply Reply Thu, November 26, 2009

    sweet bro im going to give this a try

  • Jeff

    Reply Reply Tue, November 3, 2009

    Protein and Creatine seem to be the 2 must-haves! Good advice sir!

  • Josh

    Reply Reply Tue, October 27, 2009

    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?

  • Roberto

    Reply Reply Thu, October 15, 2009

    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……….

  • Mike

    Reply Reply Wed, October 14, 2009

    How do you feel about N.O. products such as no xplode or super pump?

    • Eric

      Reply Reply Thu, October 15, 2009

      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.

  • Chris Lee

    Reply Reply Wed, October 7, 2009

    Great advice!

  • simon

    Reply Reply Mon, October 5, 2009

    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 ;-)

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