My Current Supplement Stack

I appreciate that you guys follow my website for good, honest advice on training and supplements.

russ howe ptiAnd one of the questions which inevitably pops up a lot is people asking what supplements I use, so today I’m going to show you my current supplement stack.

Before I do that, it’s important to remember my training goal.

Because different goals = different nutrition requirements. You can find my preferred supplement stacks for other training goals on this page.

My training goal is to lose body fat without losing my size.

I don’t indulge in anabolic steroids, pro-hormones or illegal fat burners. When I post pictures of my physique on social media, know that it has been achieved without such things, and the supplements listed below are merely building blocks added to an already consistent diet and training regime.

Here’s a quick guide to which supplements I use right now, and I’ll go through them in a bit more depth further on down this page:

Pretty straightforward, right?

For those who want to know why I choose those supplements and need more advice, keep reading.


Whey Protein – Optimum Nutrition Gold Standard Whey

Look, there are a million-and-one different whey protein supplements on today’s market and quite frankly you could achieve the desired effect with plenty of different options.

I like to use Optimum Nutrition Gold Standard whey because it ticks all of the boxes when it comes to whey supplements designed for lean muscle growth and fat loss.

The protein-per-serving ration is exceptional, as you can see in this review, and you don’t become the world’s best-selling whey protein supplement without being damn good at your job.

This is the one I recommend using.

optimum nutrition amino energy

Preworkout: Optimum Nutrition Amino Energy

The preworkout marketplace is a fucking joke.

It is my least favourite area of the fitness industry, because this is where all the crooks hang out.

You have shady companies hiding terrible training formulas behind the phrase “proprietary blend”, and slipping in unlisted ingredients which fall onto the USADA questionable substances watchlist, and before you know it you feel like a damn drugs mule every time you workout.

Believe it or not, most of the time I actually formulate my own preworkout supplement by using my preferred concoction of only the most proven ingredients.

This allows me to cut the bullshit, focusing only on the things which have actually been shown to boost training performance.

However, whenever I’m in a rush I usually opt for Amino Energy. It’s simple, and hits you with a quick-fire combo of amino acids and caffeine before you train.

Quite frankly, you can’t go wrong there.

This is the one I recommend using.

myprotein creatine monohydrate

Creatine – Myprotein Creatine Monohydrate

Creatine is essential if your goal is to build lean muscle.

And seeing as you are reading, I think it’s safe to presume that your goal is to build lean muscle!

With most companies now offering dozens of creatine formulas to choose from, the facts can become a little bit blurred and lead to people spending way more on creatine than they really need to.

You see, despite the hype surrounding new formulas, we still haven’t surpassed the performance-enhancing effects of this substance in it’s original formula, creatine monohydrate.

This is the formula which I use, and the formula which my top clients use.

You can read more about creatine here.

This is the one I recommend using.

omega 3 benefits

Fish Oil – Myprotein Omega-3

Fish oils offer us a massive range of health benefits, covering everything from buffering the immune system to improving hair strength.

Among those benefits are, of course, building muscle and burning body fat.

Note; always opt for Omega-3 over Omega-3:6:9. Your body will thank you for it.

You can read this article to learn more about the benefits of Omega-3.

But most of us do not eat fatty fish on a regular enough basis to see the positive effects, so picking up an Omega-3 supplement is a great idea for hitting your daily requirements.

This is the one I recommend using.

myprotein alpha men

Multivitamin – Myprotein Alpha Men

A good multivitamin will protect you from missing the micronutrients you’re not covering through your diet.

Because even if your food is exceptionally well planned and varied – with two kids, mine isn’t! – it is damn near impossible to cover the full spectrum of vitamins and minerals our body can use to boost our performance.

I’ve always used a multi in this “back up” kind of way, because there’ll undoubtedly be some foods that you just don’t like and are therefore missing out on.

I mean, when was the last time I ate turnip?

No fucking idea.

The problem with multivitmin supplements is that most options found in local supermarkets don’t even hit the basic daily requirements for sedentary individuals, let alone men and women who train hard!

When your immune system takes a battering through hard training on a regular basis, you don’t just want to hit the minimum requirements to “tick over”. So that’s why I go with Myprotein’s product – straightforward, well-dosed and does the job.

This is the product I recommend using.

myprotein vitamin d3


Vitamin D – Myprotein Vitamin D3

Speaking of multivitamins, I highly recommend picking up a dedicated vitamin D product.

That’s because even a great multi tends to be under-dosed in this area – an effective dose would be around the 5000IU mark, yet most multivitamin product come in at 1000IU or less – and if you live in the UK or any other areas of the world where we don’t exactly bathe in sunshine, then you’re not getting the full benefits of vitamin D.

Vitamin D is the latest “next big thing” in the media right now, so I would like to clarify that the things you may have read in the newspaper about this product are not true.

It will not melt fat. Nor will it be the missing link to lean abs.

But it will work wonders for your energy levels, and that alone is worth it’s weight in gold.

Finally, it’s probably also worth pointing out that I opt for vitamin D3, not D4. That’s because vitamin D3 has a far greater absorption rate, making it a superior choice.

This is the one I recommend using.


Bosh. Done.

And that’s that.

I’ll update this page if that changes, but these are the exact supplements I currently use.

Hope you found this useful, and if you need any help you can always reach me via Twitter or the comments section.

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