10 supplement you can take to perform better during training.

Hi fitfam, these are the 10 supplement that i find really useful and help me during my training! But of course, training and dieting will still be the foundation of getting a good body. If your training and diet sucked, no matter how much supplement it is not gonna help much. Wanna know what training i do read this. My Diet can check it out here!

musclepharm supplement core series
musclepharm supplement core series

1. Caffeinated drinks Pre Workout Supplement! Caffeine rises your cortisol level and it increases your adrenaline, in this way you will be able to recruit more muscle fiber during workout, therefore able to lift heavier!

2. Branch chain amino acid. By taking this 15 min before and during training can help to improve recovery during training. BCAA is the only anti-catabolic and anabolic amino acid available, by taking it during training not only helps to improves recovery and prevent muscle from breaking down, it is also shown that after training people who takes BCAA recover faster. 15 to 20grams per training is recommended.

3. Creatine taken daily can help to increase strength and explosive power during training. It helps to replenish the ATP inside the body during your training. You will probably be able to lift more reps on the same weight after 1 week of creatine. No cycling is required for creatine, recommended 5 grams a day.

4. L-Carnitine is a fat transporter. It helps to transport more fats into mitochondria where most of the energy is produced. Especially Acetyl-Lcarnitine it can pass thru the blood brain barrier and this will help increase your focus during training as well. 1 to 2 grams is recommended.

5. Arginine helps to dilate the blood vessel so more blood can flow thru. This helps to transport more nutrient during training and it also gives you a better pumped. Commonly found in preworkout supplement, recommended about 2 to 3gram per serving.

6. Glutamine helps with anti inflammation. By taking it before and after training it helps to prevent muscle from breaking down and recover better during sets. 5 to 10grams is recommended

7. Fast acting carbohydrate (waxy maize) immediately after training can help increase spike your insulin level, boost your testosterone and reduces your cortisol level in the body and therefore making your body very anabolic after training.

8. Beta-alanine help to increase the endurance during training. It gives most people a tingling sensation on the skin! This is mostly found in your pre workout supplement but if you want you can purchase it separately as well!

9. Vitamin C taken every day, especially after workout can help to reduce your cortisol level. This aids in better recovery and boost of your immune system! I take about 2 gram a day!

10. Fish Oil, taken daily helps with anti inflammation, depending on individual the fatter you are the more fish oil your body is able to take. For me i take about 3 to 5grams of fish oil a day.

MusclePharm Creatine Powder Review


Creatine is normally found in your meat and creatine is naturally produced in our body as well.

when ATP (Adenosine Triphosphate) is used it is change into ADP (Adenosine Diphosphate), what creatine do is by changing your ADP  back into ATP. ATP is a fuel for muscle, so the more ATP you have the more you can do. Creatine will cause volumization as well, which means it will pull water into the muscle. Showing increase in water weight.

What result can see get?
You will see an increase in strength by taking your creatine. Performing more reps and higher weight. This might sound too good, but this is by far the best supplement that I have ever taken.

Why choose musclepharm creatine?
First of all is the taste, it’s suppose to be unflavored but this creatine gives me a sour taste. Which I kinda like it, I don’t have to mix it with any other drink, plain water is okay!

Suppose to be a advance formula creatine so no loading is require unlike normal creatine monohydrate which require you to load in the first 5 days.

Not much bloating for me after using this creatine. As you can see the picture attached below.
Doesn’t really mix that well, will give you a sandy texture. However if you leave it there for 15 to 20 min the creatine will dissolve. Anyway it’s only 5 grams of powder you can easily drink it down so the texture doesn’t affect me much.

MusclePharm News – Arnold Schwarzenegger Series

Latest news update from MusclePharm! They are working together with Arnold, the legend in bodybuilding to come out with a new series of products!
These products will be mainly targeting the 4 fitness pillars, “performance, power, & strength, nutrient support and recovery”.
Here are the 8 items they created – For full article.
Iron Cre3 – a creatine product.
Iron Cuts – a fat burner said to ” support healthy estrogen balance and cortisol levels.”
Iron Dream – a sleep aid.
Iron Pack – a multivitamin product that includes liver.
Iron Pump – a creatine free formula based on the nitric oxide boosting action of arginine nitrate,
Iron Whey – a 100% whey protein product.
Iron Mass – a mixed protein, fats and carbohydrate formula.
My View
Arnold has always been someone I look up to, I read his book, watch his video. Learn from how he trains in the video. This is seriously is going be he next big thing!
Arnold who is the most respected figure in bodybuilding put his name on the line, together with MusclePharm the athlete company who promises science and banned free substance on their entire product. This seems like the best combination to shock the whole supplement industry!
Other Mr Olympia who came out with their own series
So which is your favorite? 
Thanks for reading!
Read my previous post on MusclePharm Assault #gamechanger

MusclePharm Assault New Formula #Gamechanger

I just ordered this awesome pre-workout online.
Cant wait to get my hands on it!

Check out this post for my review on this #gamechanger

Finally MusclePharm Assault has arrived

Product Packaging

Assault, musclepharm, singapore, fitness, blog, heechai, scoop, preworkout

Assault, musclepharm, singapore, fitness, blog, heechai, scoop, preworkout

The main difference in this new version is their Athlete Performance Blend – ArgiNitrate, Bcaa Nitrate, CreNitrate which is said to be more effective. Nitrate dilates the blood vessels so it will enhance and blood flow and helps with the distribution of the nutrients.

Next is their Purenergy –

Some information about purenergy

  • A sustained energy boost*
  •  A reduction in the amount of caffeine needed in a formulation to produce tangible results*
  • The creation of a more moderated and gradual finish, preventing the “crash” experienced with caffeine products*
  •  The optimization of natural appetite-suppressant properties*
  • Additional functional health benefits found in pTeroPure pterostilbene* 
  • made up of 43% Caffeine and 57% pTeroPure

As you can see the chart i have gotten from ChromaDex shows a big difference between caffeine(bottom bar) and purenergy(top bar). As you can see caffeine started off with a higher amount of concentration but after the first hour the caffeine dips rapidly but purenergy is still on the rise. Purenergy peaks at the 2nd hour and starts to drop graudually.

Assault, musclepharm, singapore, fitness, blog, heechai, scoop, preworkout
inside assault

MusclePharm do it differently from other competitors, as you can see here they even added in the pillow pak to abouse humidity and odor. Awesome!

Assault, musclepharm, singapore, fitness, blog, heechai, scoop, preworkout
quality of the powder

Drinking the Assault – Taste.

Great mixability, i prefer the taste of this version of Assault compared to the previous version.

In my opinion i can feel that the effect of this preworkout kicks in faster than the usual one that i took.

It doesn’t gives me the sudden spike in energy, i can feel focus thru out my workout.

Minimum crash afterworkout as well, but some how i feel that it suppresses my appetite as i feel full after a meal (which dont normally happen).

Took the product about 6 hours before bed time and i have no problem sleeping.

Overall i think that this is a new breakthrough for preworkout in the industry and it is worth a try.

Thanks for reading!

Check out my previous post review on MusclePharm T-Shirt