Tommy's Take by Tommy Pomatico 10/20
My Top 5 Favorite Supplements (and Why They Actually Matter)
Let’s get one thing straight — supplements don’t replace good nutrition.
They supplement it.
If your diet, training, and recovery aren’t dialed in, no powder or pill is going to save you. But once you’ve got the basics locked, the right stack can make a massive difference in performance, recovery, and overall physique quality.
Here are my top 5 supplements I use daily and actually believe in — no fluff, no hype.
1. Creatine Monohydrate
The king. Period.
Creatine is the most researched supplement in the world for a reason. It helps your muscles produce more ATP (energy), which means more strength, more reps, and better recovery between sets.
Why I take it: It improves strength output, muscle fullness, and recovery. I notice better pumps and endurance even in high-volume CrossFit or bodybuilding sessions.
How I take it: 5g every day — no cycling, no loading, just consistency. I usually mix it in my pre or intra-workout drink.
2. Whey Protein Isolate
Convenience meets quality.
Whey isolate is fast-digesting, high in leucine (the key amino for MPS), and perfect post-workout or when you’re short on time.
Why I take it: It helps me hit my 225g+ daily protein goal without stuffing myself with chicken. Plus, isolate sits better on my stomach compared to concentrates.
How I take it: 1–2 scoops post-workout or as a quick meal anchor mixed with water, almond milk, or cream of rice.
3. Electrolytes
If you train hard — you sweat hard. And water alone isn’t enough.
Electrolytes (sodium, potassium, magnesium) control muscle contraction, hydration, and even performance output. If you’re dehydrated, you’re instantly weaker and flatter.
Why I take it: Helps prevent cramping, headaches, and fatigue during long training days or high-step phases. Keeps me hydrated and fuller looking.
How I take it: I add 1 packet (like LMNT or a custom sodium blend) to my first liter of water and sip another during training.
4. Fish Oil (Omega-3s)
Everyone focuses on macros, but the type of fat matters too.
Omega-3s help reduce inflammation, improve insulin sensitivity, and support heart and brain health — all crucial when you’re pushing your body daily.
Why I take it: Helps manage systemic inflammation from training and keeps my joints moving smoothly.
How I take it: 2–3g combined EPA/DHA daily with my first meal.
5. Vitamin D3 + K2
The underrated recovery stack.
Most people are deficient, especially if you train indoors or live in colder climates. D3 supports hormone health, immunity, and energy levels, while K2 helps calcium go to your bones instead of your arteries.
Why I take it: It supports testosterone, mood, and recovery — small edge, big payoff.
How I take it: 5,000 IU D3 + 100 mcg K2 in the morning with food.
Final Thoughts
I don’t buy into magic supplements — but I do believe in stacking small advantages.
These five cover the essentials: performance, recovery, inflammation, and health.
No gimmicks, just the stuff that actually moves the needle.
If your nutrition and training are dialed in, these are the only five you really need.
