My Supplement Secrets (Save Big $$$)

If you’ve ever read through an MMA mag like Tapout, FIGHT!, Ultimate MMA, or any of the big ones on the racks at your local Chapters (or Borders, for you south of the border), you may have noticed that every other ad is for some new supplement that basically promises…

Take This New HF-33 ISO MaxX XTREME and
You’ll Turn Into Thiago Alves INSTANTLY

Unfortunately, tons and tons of guys fall for the hype and misinformation…

If that’s you, don’t worry, it’s not your fault.

MMA is a crazy sport and it takes a ton of time, dedication, and hard work, so these shortcuts promised by the supplement mafia seem like they’re worth giving a shot.

But they don’t work. Sorry to burst your bubble, but most supplements are garbage, and some might even get you to piss positive, hurting your career and embarrassing you in the process.

However, there are some supplements that are tried and tested and will help improve your results, assuming that your training and nutrition are there first.

Remember, they’re called SUPPLEMENTS for a reason – to supplement a solid diet and effective training program. (You’ll get both in my Ultimate MMA Strength and Conditioning Program)

Anyway – I’ve got a few tricks up my sleeve that will help you get the best supplements you can on a shoestring budget.

Doctor Wong’s Supplement Secret #1 – Pre/Post Workout Shakes on a Budget (That Actually Taste Good!)

OK so pre and post-workout nutrition is often a heated topic, with people getting into fiery debates about the exact amounts and ratios of nutrients to get the maximum effect.

But to get so into depth on such a small topic is a big waste of your time and energy, and ultimately, your money.

So here’s what you can do to get a solid pre (during) and post workout shake in without breaking the bank:

  1. Buy some unflavoured whey protein isolate (or concentrate is fine too, it just doesn’t mix as well). It costs me $30 for 2 lbs of whey isolate at my grocery store.
  2. Buy your favourite juice. My choice is the No Name frozen pineapple juice – it costs $1.19 at the grocery store and I just mix it up with water and go.

PRE (DURING) WORKOUT: I’ll mix up 1 cup of juice, which gives me about 30 grams of carbs coming from sugar, and about 1/2 scoop of whey, which gives me about 15 grams of protein. A perfect 2:1 ratio of carbs to protein to fuel my workout and make sure my muscles have some nutrients for energy and rebuilding

POST WORKOUT: I’ll mix up 1.5 cups of juice and a full scoop of protein. This gives me about 45 grams of carbs and 27 grams of protein, again, about a perfect ratio of what I want post-workout to maintain muscle and replenish energy stores.

If you’re working to build muscle, you can toss some creatine in both drinks. Just buy the regular, German creatine and you’re good to go.

Why is this so good?

Because it’s cheap and you don’t have to feel like an idiot after you spend $100 on a bottle of hype and end up exactly the same as you were before.

And it tastes like your favourite juice, just a little bit creamier. So there’s no worrying if you’ll like the Double Mocha Java Chocolate or Banana Berry Blaster flavours – you know what juice you like so you’ll never be surprised (or disappointed).

I’ve got a couple more great supplement tricks up my sleeve, but I want to hear your comments, any of your tricks, or just anything before I post them. I want to beat the most commented post on my blog (48), so…

… give me 49 or more comments and I’ll hit you up with the #2 (killer fat loss supplement trick) and #3 (fat loss, cancer prevention, brain health, and more!)

Don’t miss these tips – comment now:

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97 Comments on "My Supplement Secrets (Save Big $$$)"

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5 months 1 day ago

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3 years 3 days ago

Regarding creatine side effects, I was curious as to the GI problems creatine can cause. I recently as of a week ago, started taking a German Creatine product as recommended. However since starting (nothing else in my diet has changed) I have been getting consistent and terrible gas, and a slight pain in my upper stomach, both are probably related to an intestine issue with creatine. Today for the first day I mixed with hot water and am awaiting to see how my body responds. Will these GI issues go away once my body gets used to creatine over time… Read more »

Greg A
3 years 5 months ago

Great Artical. What about Amino’s are there enough in your protien or should I really be buying the stuff in the bottle?

3 years 5 months ago

great article! Thanks for the information.

3 years 6 months ago

I don’t do pre-workout drinks but my meal before my workout consist of oatmeal, fat-free milk and a banana. This usually gives me the energy boost that I need to get through the workout. Post workout I take Mike’s Mix Recovery Drink. This seems to do it for me. I started P90X 150 days ago was out of shape and morbidly obese. I can swear this product helps me recover quick. The first week was hell but after that the recovery bounced back up. 60lbs & 12% Body Fat down and I feel great. Can’t wait til I lose… Read more »

3 years 6 months ago

Of course my goal is to burn fat and keep my lean body mass. I take 3 scoops with 8oz of skim milk and a banana as a recovery. When I reach a good body fat % I will then begin to gain LBM. And probably start the MMA training to increase my intensity level up from P90X.

4 years 1 month ago

Here is my post-workout shake:

1 banana, (think much better than sugar from juice)
1 glass of milk

should be moreless 6-12 gr of fat, 17 gr of protein and 35 gr of carbs plus the minerals and vitamins in the egg yolk, the banana and the milk, I Think I’m going to write a post on my website about this one, I think it’s helping me to bulk and recover faster

What do you think?

4 years 2 months ago

Although I’ve wasted my share of money of BS products before I still keep a (wary) eye out for any new ,real, tested and proven supplements. I know the power of herbs and certain holistic /naturopathic methods and products so I know its not all crap. However, I’ve paired it down to taking a good Rhodiola Rosea product as well as Cordyceps mushroom (cordyseps sinensis L.) Goji Berry (Extract is great, but the fresher the better)and of course a good Omega 3 product and lastly I personally stand behind Human Performance Networks one and only product that covers all ones… Read more »

3 years 9 months ago

Yo Ross…have u tried ginseng based herbs?? I find those useful when in absence of supplements for energy. Although, for some strange reasons, it can sometimes make me feel sleepy.

3 years 7 months ago

Probably because Ginseng is an adaptogen, meaning that if you need an energy boost (with respect to your central nervous system) then it gives it to you, but if your CNS is already ramped up, it will tone it down.

4 years 2 months ago

Hey Eric,
Great advice mate.. thanks. I do have a query. I have been told that we shouldnt rely on Creatine because our body produces enough of it, especially while were younger. If we use it too often our body and mind starts to rely on it. Since hearing this I stopped taking it, that was a few years ago now, and I still feel great. Would like to know your views or science behind it.. even if its privately.
Thanks Eric
Charlie, NZ

4 years 2 months ago

No long term effects as shown by the science:

Once you stop taking, your body goes back to producing normally, even after long-term supplementation.

4 years 2 months ago

Thanks Eric,

Do you have a diet/nutrition blogs?

Angelo James
4 years 5 months ago


I have been following your Ultimate MMA Strength and Conditioning Program for a couple months now. It is awesome! I’ve been trying different training methods for a while, mainly bodybuilding, but I’ve always felt like something was missing. I knew your program would work, just by reading the info on your site. Thank you for making your program available.

By the way, what do you think about nitric oxide in pre-workout supplements?


Angelo James

4 years 6 months ago

this is very useful information for anyone out there, with many companies trying to scam people you never know whats good and accurate and can save a ton of money for training gear instead. i learned a lot about the pre-workout shake you posted and will be trying it soon, i’m just curious if there’s something natural that can give me the pump and focus that pre workout shakes give me like 1mr(one more rep) and another question is since you posted the pre-workout shake would it be a waste of money to buy a product like 1mr? and yess… Read more »

4 years 8 months ago

I just do water & rest

s davis
5 years 5 days ago

some good things here i always had a problem nutritionally! i am improving and eating healthier and now taking whey too !!but finding good quality proucts are a problem here (little town in poland)also the cost so thanks for giving me an alternative ….or at least things to try..

5 years 2 months ago

Mine’s pretty simple. I like to mix in a whole banana, 2-3 strawberries (sometimes i get the bulk frozen ones), throw it in a blender with 2 scoops of protein and top off with water. I drink half of this before my workout and half after. It’s awesome with a chocolate flavored protein mix.

I like the whole fruit because it has a thicker creamier texture, and it makes me feel fuller so I don’t get cravings later.

5 years 3 months ago


5 years 11 months ago

Oh aye,was wonderin,have you heard of acai berries? Been told their full of protein but what like to know your thoughts

thanks man.

5 years 11 months ago

hey,Im from scotland and my friend uses that same product as tht guy up ther^^^ just wondering what you think of it and also if i cant find whey protein in the supermarket have you got any other suggestions of were to find it?

5 years 11 months ago

Hi Eric, i live in England and currently use this product after every workout. just wondering what you think of it.

6 years 25 days ago

The creatine and caffine thing is wrong, the people who tested creatine mixed the creatine in tea and coffee and got gains from it. Most pre workout supplments are creatine and caffine mix.

6 years 25 days ago

I do white grape juice/whey protein/creatine, post workout and it works good.

6 years 29 days ago

I had read that caffine negates the benifits of creatine. Is this true? If that is the case, wouldn’t you be better off choosing one or the other(caffine or creatine)depending on your goal(fat loss or muscle gain)or maybe just alternating them in cycles?

Keith Schneider
4 years 10 months ago

Actually, for the sport of MMA, Caffeine in the form of coffee and such is a bad idea, I think. Coffee thins your blood, hence when you get hit and you start bleeding, you will bleed a lot more than if you stayed off the caffeine, especially in the form of coffee.

4 years 2 months ago

Actually.. coffee is acidic, and acid can make your blood thicken or sludgy, making it hard for oxygen to travel freely throughout the body. Otherwise yeah.. not good!

6 years 1 month ago

i wanna hear the #2 and #3

6 years 1 month ago

hey eric what do u think of fight food by nutrabolics. suposedly nutrabolics makes all there supplement specific for the sport of MMA which is appealing to me but i really dont know much about supplements and i dont want to be wasting my money. heres a link if you wanna check it out:
please leet me know what you think

Paul H
6 years 1 month ago

What about timming,how long before or after your workout should you have a
shake? And for people trying to lose weight are your thoughts on having a complex carb/protein/fat meal/shake an hour or so before and complex carb/protein/fat shake 1/2 hour after your workout (some people recomend this).
And how long after your recovery shake should you eat a real meal?

4 years 2 months ago

20 mins after shake.

6 years 2 months ago

Lots of good ideas posted here! Keep up the great work Eric. Looking forward to Secret #2 and #3.

6 years 2 months ago

A good pre-work out drink is a fruit and spinach smoothie.

1 apple, cut up
1 orange, cut up
1-2 c. raw spinach
1/2 c. frozen blueberries
1 c. water

Mix it up in a blender. I usually put the fruit and water in first and mix it up a little bit before i add the spinach. It tastes great and it is a good way to get down spinach without having to taste it. Mix up a scoop of your favorite whey on the side and you are good.

6 years 2 months ago

sweet bro im going to give this a try

6 years 3 months ago

Protein and Creatine seem to be the 2 must-haves! Good advice sir!

6 years 3 months ago

good advice, I was wondering what you feel about mixing protein with milk post work out. I used milk pre and post until I found your website but I still use milk post because it gives the calcium and vitamin d you need to keep strong. What do you think?

6 years 3 months ago

Look ive taken all the stuff thats out there….NO is good but lots of chemicals, Super Pump Heeeeelllll no will i try that shit again……If you want to gain size and strength i recomend doing what Eric has given us for example the Nutrion-itsu……the coffee before going to the gym and let me tell you that helps…taking the cheap protien shake…….allllll the excersies that Eric has given us…….everything that Eric has given us i have done and its made a huge difference in my life and in my fighting……….

6 years 3 months ago

How do you feel about N.O. products such as no xplode or super pump?

6 years 3 months ago

Garbage and waste of money I’d say…

Probably, harmful to your health in the long-term, but that’s not based on any science, just my opinion.

Chris Lee
6 years 4 months ago

Great advice!

6 years 4 months ago

I do the exact same thing and it works for me… Be careful about your choice in whey proteine because there is many poor products out there (full of sucralose, gluten and other stuff you really don’t need). The best whey protein powder I have found so far is the country life, Biochem whey protein. • 100% All Natural. • 100% Pure Ultra-Filtered/Micro-Filtered Whey Protein Isolate. • For Carb Conscious Dieters. • Low Sugar. • Lactose-Free. • Fat-Free. • No Saturated Fat. • No Cholesterol. • Mixes Instantly. (No yeast, wheat, gluten, preservatives, artificial color, artificial flavor or artificial sweeteners.)… Read more »

6 years 4 months ago

I’ve run out of protein powder and can no longer afford the stuff until it goes back on sale so, I have to make shakes out of milk, raw eggs, oatmeal and coffee.

6 years 4 months ago

Eric, I am trying to burn some inches off of my fat ass with a busted knee, and my running is not what it used to be. Could you give me some cardio tips that I could use

Steve S
6 years 4 months ago

Sounds simple and easy like it should be whats with number #2.

6 years 4 months ago

Thanks Eric i love this meal plan of Nutrition-itsu even my wife noticed the difference and now shes doing it with me this has been a life changing experience…..and yeah you dont want to know what i was eating before…..but now i feel great and in better shape than ever im also doing the crazy 8’s and the MMA Ripped……YOU GUYS OUT THERE THAT WANT TO LOOSE WEIGHT AND GAIN MUSCLE DO THE PROGRAMS THAT MR. WONG HAS IT WORKS!!!!!!!!!!!!!!! = )

6 years 4 months ago

I have heard a lot about creatine, some people say that it works extremely well, others say that the results fade away quickly, it would be great to get a professional’s advice about it.

6 years 4 months ago

Good suggestion… although I’m allergic
to pineapple & I need something a little
more dense than the liquid meal before
my workout in the morning…
But… looking forward to #2 (killer fat
loss supplement trick) and #3 (fat loss,
cancer prevention, brain health, and more!)

6 years 4 months ago

i would say about half the pages in magazines are just ads for the next great supplement.

Graeme Monnery
6 years 4 months ago

It’s hard to believe that something so simple and inexpensive is SO effective, but your tip is GREAT!!! Thanks!!!

6 years 4 months ago

Wow! Some great info!! I appreciate it as I’m on a tight budget like most these days and can use all the money saving tips I can. I’d love to hear about #2 and #3 as well.


Guy Smith
6 years 4 months ago

sounds good… what flavor whey do you suggest with the orange juice?

6 years 4 months ago

COME ON MAN! Read again.

6 years 1 month ago

Dude…………come on. Are you serious?

Joshua Devine
6 years 4 months ago

how long will it take to actually double your bench and your trile your cardio and you veins if you are on a steady hardcore workout?

6 years 4 months ago

It’ll probably take a quarter of the time if you put in quadruple the intensity into your training and quintuple the effort on your nutrition.

Daniel Nelson
6 years 4 months ago

I think that this is some amazing information, but I’d love to hear about number 2!

6 years 4 months ago

My protein shake consists of:

8 0z Skim milk
1 scoop Interactive Whey Protein
1 tbp of Nutrasea fish oil
1 scoop of mixed frozen berries

6 years 4 months ago

I’ve used 16 oz. of skim milk with 2 tea spoons of chocolate syrup before and it worked pretty great. As far as pre-workout meals go: I’ve spoken to medical professionals/physicians and they have advised me to not for atleast an hour and half before a workout because of digestive problems and possible long term acid reflux. So I’m all for the post-workout meal but anti pre-workout. And I def. need #3. People are so obsessed with the superficial aspects of their lives that they get hung up on #2. But they don’t realize that all these diseases and chrinic… Read more »

6 years 4 months ago

Where do you get unflavored whey protein? And I NEED #2.

6 years 4 months ago

You can get it from here:

Click on ‘Formula’ and you can create your own protein.

Don’t get too anal about getting the ‘perfect’ one – just pick a whey isolate that fits your budget, slide it to 100%, and you’re good to go.

Trust me, you can play with that thing all day, but it won’t make much of a difference in your results.

I get my protein from my local grocery store. It’s made in Canada – I’d simply avoid the stuff from China.

6 years 4 months ago

So so you rate creatine then? Ive never used it myself, but id be interested in hearing your thoughts