Christopher Ball

Supplements on a Budget: What Can I Get for $100?

Only recently, in June of 2002, did a growing list of scientific experts finally recognize the benefits of vitamins, stating in the June 19 issue of the prestigious medical journal JAMA that "we recommend that all adults take one multivitamin daily."

To see the abstract, click here.

Considering it only took scientists nearly a hundred years to recognize this, it's a good thing we were smart enough to listen to a forging wave of clinical studies and anecdotal evidence combined with a dose of good ol' common sense to use at least a multivitamin... if not other equally effective types of dietary supplements.

As for me, I've personally been using supplements for over ten years now. Thankfully, the days of Weider chewable weight-gainer tablets (that tasted like chalk) and pasty protein powder drinks (that turned your gut inside out) are all but afterthoughts.

To say I've tried my fair share of supplements would be an understatement. The guys in the office here call me the "supplement gunea pig." Unlike Mikey, from the LIFE cereal commercials... I'll eat (or try) anything. And to be honest, this has turned out a number of times to be a curse. But on the other hand, it's helped provide the insight I need to help guide thousands of people over the years to the "right" supplements (for them). The ones, in my opinion, that really work and fit their specific needs.

See, working as an industry consumer advocate, I often field questions from people who are interested in the "best" products the industry has to offer. Yet before the topic is even taken any further, I know their primary question will be: "What are the most affordable yet high-quality supplements on the market?"

Many people aren't sure if they have the budget it takes to buy the right supplements to help them develop impressive physiques. They want to know what kind of budget a typical 12-week physique transformation requires.

What's the minimum needed to reap results, you ask? And if you are on a limited budget (aren't we all?), are supplements even going to make a difference?

Well, here in this article, I'll answer all of these important questions...

Even better, I'll also tell you the most optimal and affordable supplements for your goal using only $100 a month. I'm talking about everything from antioxidants to meal replacements to fat burners to muscle builders.

Getting Started: How Should Supplements Be Combined for Optimal Results?

When it comes to supplements, the first thing to keep in mind is there is no "one-size-fits-all" solution, nor is a "haphazard" approach going to help. Either of these two scenarios are likely to create a hit-or-miss approach and only frustrate you (along with wasting your money!). And please don't waste your precious time on "trial-and-error." That won't help you either. If you're expecting to achieve optimal results from your supplements, you'll need an optimal solution—a total supplement strategy—not simply a one-supplement, "silver-bullet" approach.

Remember, supplements and performance nutrients are not magic bullets and shouldn't be treated as your main weapon to transform your body. They're merely tools for helping optimize the more important factors of creating your physique. Supplements won't make much of a difference if you aren't eating properly, exercising optimally, or resting adequately. Get these crucial factors in order before you expect your products to work. Most importantly, remember that diet could account for almost 80% of your results. So these supplement recommendations are based on the assumption that you're eating five to six meals daily and following a proven training program (Need one? Check out Maximum Growth), and make sure you're getting your ZZZ's.

The Nitty Gritty on Supplements: How Much Do You Really Need

Even in general terms, it's impossible to say exactly how much (in terms of total, different supplements) is needed for anyone interested in changing or improving his or her physique. It varies, depending on your goals really. Still, I must admit, under most circumstances, the more you spend, the easier it will be to achieve your desired results. That's not to say a small budget prevents a successful, effective transformation. I can assure you, a number of challenge winners and great bodybuilders didn't invest staggering amounts of cash to achieve their inspirational bodies.

If you're just starting out and have minimal supplement dollars to play with, the recommendations below can assist you in promoting muscle gain and/or fat loss within your target goals—without breaking the bank.

But First...

Before I delve into what to buy, I think its essential that I mention two integral steps:

1) Figure out "What's my goal?" This will not only help determine a successful outcome but will also reduce your chances of buying a supplement that doesn't provide the benefit you desire. For example, if you've got 25% bodyfat, buying a creatine product that contains over 70 grams of sugar per serving isn't a wise investment. A smarter supplement shopper would grab an effective fat burner or low-calorie/low-carb creatine product instead. Know your goals, and stick with the products proven to help you achieve them.

Although everyone's desired physique goals are unique, there are really only three transformation goals:
1) fat loss
2) muscle gain, and
3) fat loss and muscle gain.

Determine where you're at by using bodyfat measurements and select one of the three goals. (For example, if you're on the higher end in fat, select fat loss. Go for muscle gain if you're significantly on the lower end of the bodyfat scale.)

2) Educate yourself! Statistics prove that educated buyers are less likely to experience buyer's remorse while making the most cost efficient and effective purchases. Now I'm not saying you have to become a chemist to recognize every ingredient on a label; instead be present to what's proven to be safe and effective. (If you're unsure about this, read my article on avoiding snake oil sales in Real SOLUTIONS mag. Click here to get your free copy.)

This involves scanning reliable online retailers (one of our newest, favorite online stores for supplements is Netrition.com), or talking with your local retailers to get an idea of prices, so you can narrow your search. Speak to a knowledgeable source or a friend with extensive supplement buying experience. And, of course, stay tuned to Real SOLUTIONS every month for breaking news and information on supplements and more. However, bear in mind that it's human nature for people to praise a product they've just bought or a manufacturer they've recently bought from.

So now you've determined a goal and you're somewhat educated on what to buy.

What's next? Let's go ahead and address affordable and effective supplement choices based on each of the three goals:

Fat Loss:

Losing fat is no easy task (just ask Oprah!) and shouldn't be taken lightly. (No pun intended.) The most effective way to stimulate fat loss is by stimulating the metabolism (your body's ability to burn calories for energy). The most effective way to stimulate your metabolism is through eating. Another means of promoting fat loss is through thermogenesis (the breaking down of fat for energy). The following affordable recommendations will help stimulate your metabolism through diet while promoting thermogenesis, all under $100 a month!

• Protein Powder: Myo-Pro by EAS supplies five pounds of whey protein at a stellar price. Remember that protein is made of amino chains, which the body has to use fat as energy to break down. Add a little fruit to make this a meal, and use a few scoops right before bed as your last meal of the day. This will cover your nutrition and can be used for almost three of your daily meals, making this a most economic and convenient choice.
  Average price from Netrition.com: $29.95
• Thermogenic: Lean System 7 by iSatori is clinically proven and specifically designed to increase fat loss, around the clock. Unlike other fat-loss supplements that just decrease your appetite, LS7 promotes greater fat loss through an increase in the BMR (base metabolic rate, up to 43%, which equates to burning up to an additional 930 calories a day). Because of iSatori's money-back satisfaction guarantee (when sold direct), this is the smartest buy… but you'll need two bottles.
  Average price (for two bottles) direct from iSatori: $71.95
• Total Cost: $101.90

A simple protein source like EAS Myo-Pro will cover your bases for adequate nutrition while Lean System 7 works on burning fat fast. I could've gone with a cheaper fat-loss supplement, but as mentioned above, I think stimulating your metabolism is much better than suppressing your appetite and starving your body. Use this cost-effective combo daily for the best results and consider adding an antioxidant (for under $10) if you have a little more to spend.

Muscle Gain:

Hard gainers listen up! But not just hard gainers... guys like me who are pretty lean and want to add a little more muscle should listen too. This part of the market is absolutely saturated with crazy claims and bogus products, to say the least. It's especially important that you stick to research-proven products. This isn't easy, especially for under $100, but here it goes...

• Meal Replacement/Weight-Gainer: N-Large 2 by Prolab tastes pretty darn good and delivers a substantial amount of nutrients with a higher carbohydrate and fat profile than most other MRP's, which is ideal for people wanting to gain weight. This MRP/Weight-Gainer supplement supplies enough vitamins and minerals, so you probably won't need a multivitamin or other protein supplement.
  Average price (for two 10-lb containers) at Netrition.com: $75.90
• Muscle Builder: Labrada Creatine is HPLC rated (it's pure!) and provides the best value per gram. Follow the loading phase and mix into your N-Large 2 shakes. (Got a little extra $$$? Then go with Meta-CEL for proven results and HUGE increases in muscle & strength).
  Average price from Netrition.com: $14.95
• Antioxidant: Natrol Ultimate Antioxidant is a good, inexpensive antioxidant to help you recover faster from your intense workouts. I prefer a blend of ingredients in an antioxidant formula as opposed to three or four ingredients. A blend of antioxidants ensures effective synergies working against cellular damage. Natrol is both cost effective and contains adequate doses for optimal cell protection.
  Average price from Netrition.com: $9.95
• Total Cost: $100.80

This was my favorite combo back in college when I was strapped for cash. The carbs and protein ratios in the N-Large 2 provided adequate absorption for the pure creatine to be used effectively by my body. Use this combo as a post-workout cocktail to help promote serious muscle gains.

Fat Loss and Muscle Gain:

Most trainers will tell you that you can't do both, but you can! (It just takes a little longer...) Just combine the two principles mentioned above: stimulate the metabolism through diet, and take a proven muscle-building compound. This goal requires a strict nutrition plan on top of intense training, but these two supplements will save you $$$ while providing an increase in metabolism and muscle gain.

• Protein Powder: Designer Protein is America's number #1 trusted choice for protein. Consume each serving before bed as an all-protein last meal of the day. Use servings as meals by combining them with a carbohydrate (such as a banana or frozen strawberries). You can buy two containers with this budget, which means a greater variety of flavors.
  Average price (for two containers) from Netrition.com: $33.90
• Muscle Builder: Meta-CEL by iSatori combines low carbs and low calories to deliver one of the fastest growing muscle-building products on the market. Backed with a guarantee, this is the smartest, best-tasting buys!
  Average price (one container) direct from iSatori: $49.99
• Flax Liquid Gold by Health from the Sun provides your body with good fats, so your body won't hold onto the bad fats. Flaxseed oil is important for a number of functions, including potential fat-loss support and improved immuno properties. Best of all, it's cheap! I'd recommend adding the flaxseed oil to your protein as a pre-bedtime fat-loss cocktail.
  Average price from Netrition.com: $10.95
• Total Cost: $94.84

A month's supply of three proven products for under $100, now that's value! Of course, you'll have to consume them sparingly, but with intense training and healthy eating, these products should substantially increase gains in muscle and losses in fat.

Although certainly not impossible, shopping for supplements on a budget is no easy endeavor. The good news is that there are retailers and manufacturers fighting for your business, so shop around. On top of good pricing, make sure your retailer honors refunds or exchanges if the product doesn't work out for you. Most importantly, recognize your $100 monthly investment as something bigger than a means to an end of your old physique. Instead, see them as a means to a beginning to a healthier, new you!

In perspective, $100 isn't much to spend to help you achieve amazing results... You owe it to yourself to feel and look better. If you ran a comparison on all the money you used to spend on junk food and unhealthy habits, you'd find yourself spending much more money to look worse than you would to look and feel better.

• Read the Next Article: "Mad Cow Disease Dis-Alarm"
• Back to Issue 29 Table of Contents

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