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Before you go ahead and hit me with the “you can’t build muscle in a deficit”, please read my previous posts on how I am meal planning for this, I am not saying that it is 100% possible because of how new I am to bodybuilding still, but I strongly want to believe it is possible so I will be the lab rabbit. Can’t hurt by trying.

It’s important to have a complete and nutritious meal plan that will provide with as many micro nutrients as possible, but being in a deficit you might lack some and that’s where supplements can play a big role in boosting performance and metabolism.

I try to eat as nutritious as possible, but also struggling with IBS limits my choices a lot more than what a deficit already does. It’s a lot of food that I’m kind of intolerant to meaning that I’ll get bloated, either mildy or severely. Either way, it’s best to avoid food that triggers IBS as smooth digestion is utterly important to absorb all the necessary nutrients to perform and recover from lifting.

No 1: Creatine monohydrate

Creatine is naturally occurring on our bodies, in our muscles and brain. It’s used to produce additional ATP, when muscle glycogen is running low during heavier lifts. Being in a deficit glycogen will already be pretty low to begin with, so creatine can help me endure and lift more to keep progressing.

I use creatine monohydrate in powder and drink before my workout.

No 2: Citrulline, arginine & beta alanine

These are commonly found in pre-workouts as they aid in blood flow, recovery and endurance. Citrulline works together with arginine to widen blood vessels, for a better blood flow that will provide muscles with necessary building blocks and also removing waste products such as ammonia. Beta alanine aids in the production of carnosine that helps with endurance.

I don’t get an effect from caffeine, other than anxiety, so no need for that. I don’t know how I feel about all these extra extracts they like to add in pre-workout mixes to make them sound better, so I like to mix my own raw pre-workout with these 3 ingredients and add the creatine in the mix. Also, I’m intolerant to sucralose which provides the sweet yummy artificial flavour all of them have.

No 3: Maltodextrin

Maltodextrin are pure carbs that’s absorbed pretty much instantly. Can be used intra workout to spike blood sugar levels and insulin to prevent muscle breakdown during a workout when muscle glycogen have run out. Muscle glycogen stores only last for about 20 minutes in normal cases, being in deficit that might be lower. Sipping on Maltodextrin after a couple sets into the workout helps me to maintain intensity through the workout.

Also, after finishing work at 2 pm I go straight to the gym, I have to et before, but I don’t want to eat a big meal as it will digest while I’m working out and drain energy I could use for lifting, so instead I eat a smaller meal and add the Maltodextrin intra workout.

No 4: BCAA

BCAA are amino acids, branched amino acids to be more precise. There are 9 essential amino acids, these can not be synthesised by our bodies and needs to be ingested. Eating a balanced diet with meat, fish and poultry will provide you will all of these. BCAA are the 3 branched amino acids from these 9, Leucine, Isoleucine & Valine.

I’m a little bit limited to chicken and cod, so might as well add these to be sure, I take BCAA in caps while lifting as Leucine can help provide muscle with additional energy. Also, working in the warehouse, some days can energy expenditure go up quite a notch from lifting a ton of cleaning agents so I take in between meals to prevent muscle tissue from liquifying.

No 5: B Vitamin complex

The vitamin B complex have been proven to support the metabolism of protein. Vitamin B6, folate & B12 specifically can play a big role in supporting metabolism of protein at higher protein consumption. The vitamin B complex is also found to aid in red blood cell production, blood flow means more muscles in simplicity.

I’m supplementing these to be sure get more than enough as my protein intake is around 180g per day.

No 6: Vitamin D

There are plenty of studies to show that Vitamin D plays an essential role in muscle growth and development and in regulating muscle contractility. Vitamin D is also linked to testosterone production and healthy hormone levels,.

Living in Sweden, there’s only so much exposure to vitamin D per year.

No 7: Vitamins & minerals

All vitamins and minerals are needed for a healthy metabolism, digestive system and hormone production. Most of which I should get from food, but like I said it’s limited, when it comes to greens veggies, fruits and berries the ones I eat are: carrots, a few tomatoes, cucumber, arugula, orange, blueberries and strawberries. That sounds depressing just writing it like that.

I have some pills with vitamins and minerals I found in the local grocery store in Spain I take daily.

No 8: Digestive enzymes

Digestive enzymes help break down the food into absorbable molecules.

Having IBS means in my case that I can’t digest certain foods properly, it stays in my digestive tract and gets fermented resulting in gas and bloating, and also constipation. This leads to an imbalance in bacteria which affects hormone production, we create most of our happiness hormones in our gut so keeping a healthy digestive system also promotes better mental health.

Also, as you know, necessary nutrients such as amino acids, glucose and fatty acids comes from food, eating a limited amount will limit the intake of these and even a normal person doesn’t digest and make use of all 100% what comes down in the gut.

I eat pineapple in my pre-workout because it comes with the enzyme bromelain that helps break down protein. I don’t take these enzymes with all my meals, it’s mainly meals that could potentially be complicated to break down or for example meals at work, I do most of my deficit while working so I want to make the most of those meals.

No 9: ZMA

Zinc, Magensium & Vitamin B6. Zinc helps your immune system and metabolism. Magnesium regulates reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

Having the pinched nerve in my neck results in numbness in arms and hands pus cramping of for example my right biceps while doing walking lunges. I’ve felt improvement from supplementing magnesium, plus I sleep better at night if I take these beforehand.

No 10: Ashwaghanda

Studies show that Ashwaghada significantly reduced stress and anxiety levels, reduced sleeplessness and fatigue, and reduced serum cortisol.

I’m a severely stressed out person unfortunately, so I like to add these to the cocktail. I take them before workout to reduce the cortisol buildup from the intensity of my workout. I must admit, even if it’ just placebo, my anxiety levels does improve while taking ashwaghanda.

No 11: L-Carnitine

L-Carnitine is a substance that helps the body turn fat into energy, meaning you can improve fat loss effectivity.

I take 1 in the morning, 1 midday and one in the evening.

If you are Swedish, I suggest getting your supplements from Svensk kosttillskott, I get my products from them because I know they have good quality and fast delivery, if I order on a Sunday I’ll have it the following day.  

For my non Swedish followers and readers, I suggest Bulk! I purchased their products when I lived in Spain, they have a really good selection of products, they have all of these products plus many more good ones such as powdered peanut butter, zero calorie syrup, beef protein isolate and much much more!