post cover Suplementationr
enero 19, 1970


This article refers to one of the questions that I get asked most, which is if I take some kind of supplementation. First, I will talk about the supplements that I don't take and why, and then which ones I do take and why, and then I will tell you where to get them.

Which supplements I DON'T take:

  • I don't take protein shakes, gainers, bcaas and nothing like that. I am not against this products, but I personally don't take them. I am educated in dietetics and nutrition and I make sure that my diet has enough protein per se, without using any supplement. Also I don't want to build a lot of muscle mass so I don't need that extra protein.

I have had some bad experience with low quality protein products that I got as prize for winning some competitions so that makes me even more cautious about this.

  • I don't take pre or post workout supplements. I don't need any extra energy when I go train or to be more "excited". I love training and I always look forward to go to the park so I don't need help with that. Also for the post workout I think the best is to have a nutrient rich diet and sleeping a lot.

  • Obviously I don't take any steroids or any other doping sustance.

Which supplements I DO take:

  • Omega 3: It's an essential fatty acid. It seems to be related to reducing systemic inflammation and improving mental and cardiovascular health. It's one of the supplements with the most benefit in general. In your diet you can get it mostly from fish, but if you cannot eat a lot of fish weekly, taking a supplement can be a great option. Just make sure your omega-3 is from a high quality supplement to avoid any problems with oxidation.

  • ZMB6 (zinc, magnessium and vitamin B6). Zinc is one of the hard to get minerals, most people diets have not enough zinc. And it is very important for having good testosterone levels. Magnessium is other of the most important minerals for a lot of body functions (physiological functions, insulin sensitivity, mental health...). One of the most rapid effects that I have noticed when taking this supplement is that if I take it at night I sleep much better, I sleep deeply and feel a better rest.

  • Vitamin D3: Its a vitamin that your body produces when it receives solar light exposure. This one is also important for your testosterone levels so if you cannot get some sun in your day, I recommend taking this supplement.

  • Colagen: Calisthenics and Street Workout sometimes goes a little hard on your joint, that's why this supplement can help you make sure that your tendons, bones and connective tissue has enough resources to repair and reinforce.

  • Multivitamin: Even though I make sure that my diet is complete and balanced. I like to use a multivitamin to make sure that my body have every micronutrient that it needs. I want it to specificly have vitamin B3 (anti-aging properties), vitamin C and vitamin E. \

As you can see, my goals with my supplementation are:

  1. Having great overall health. This way I avoid being losing training days because of being sick, apart for the health benefits. I've been healthy for more than a year, without having any little cold or anything like that. I try to have optimal health for my training and for my life in general.

  2. Having great rest and sleep. This is very important so my body can recover and build strenght from every training session.

  3. Having great natural testosterone levels. Testosterone is the most important hormone for us and having it in optimal levels will make you more muscle, energy, you will feel more vigorous and your performance will improve.

  4. Having great joint health. Making sure you avoid injuries, pain and can have the best performance in you training.

Here you have links to all those supplements if you want to use them. They are from Prozis, which is the brand that I work with, great quality and they ship worldwide (free shipping for orders greater than 20€). Don't forget to use my discount code YERAI to get 10% off.

Omega 3:
Vitamin D3:

Calisteniapp - Calistenia e Street Workout


How to gain muscle mass with Calisthenics ¿Is the gym a better option? cover


How to gain muscle mass with Calisthenics ¿Is the gym a better option?

Lately there has been a lot of discussion and debate about calisthenics and muscle mass gains. There is also a debate about Calisthenics vs. Gym and the effectiveness of both in this respect. Even some Calisthenics athletes with great physiques have been accused of using steroids or secretly going to the gym.

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