Jan 13 (edited) in General discussion
1/13/24 -Day 6 - Supplements
Supplementation
Supplements can be a polarizing conversation in the health and fitness industry and are often highly marketed to help you achieve "x" result. While this can be true, if your nutrition, hydration, and training foundation is inadequate, it will have 0 to very minimal effect.
However, if you are dialed into your nutrition, your training is on point, and you want to get that extra 10% result that you haven't had a breakthrough with yet, supplements can be of great use.
In addressing supplement needs, we should first look at our nutritional deficiencies.
- Having a hard time getting protein? Supplement a Protein Powder
- Not getting enough variety in fruits and vegetables? Supplement a multi-vitamin and/or Greens Powder
- Stressed out of your mind with work, family, life and/or getting low quality sleep? Supplement Magnesium and/or Ashwaghanda
- Want to build and recover faster? Supplement creatine, EAA's or a reputable Intra/Post Workout Recovery drink
- Lacking focus, drive, or feel like you gas out quickly during workouts? Supplement Caffeine, Beta-Alanine, Citrulline Malate, and/or a reputable Pre-Workout drink
- Tired of getting sick all of the time? Supplement Zinc, Vitamin D, and Fish Oil
I've spent a couple decades and $10's of thousands on courses, books, seminars to put together my personal best plan for health, performance, recovery, sleep. Unfortunately, you don't always know what you're getting with supplements because of the lack of regulation. If you don't eat a wide variety of fruits and veggies, grass-fed, wild caught, cage free meats, and dairy. You probably have some holes.
This is my personal list of what I've found to feel the best and maintain/grow my best results.
*Workout Performance & Recovery* (take 1/2 dose if you've never used)
Prestige Energy - 2 scoops Pre-Workout https://refer.prestigelabs.com/?af=bd0p8kqj
Prestige Recovery - 2 scoops Intra/Post workout https://refer.prestigelabs.com/?af=bd0p8kqj
*General Health & Immune Function* (adjust to your bodyweight - this is for a 200+ individual)
Zinc - 60mg w/ Last Meal - https://amzn.to/3QA1xfw
Magnesium - 300mg w/Last Meal - https://amzn.to/3QA1xfw
Vitamin D - 5,000iu w/ Breakfast - https://amzn.to/3QA1xfw
Fish Oil - 2,000 mg w/ Breakfast - https://amzn.to/3QA1xfw
Prestige Labs Greens - 1 scoop mid afternoon - https://refer.prestigelabs.com/?af=bd0p8kqj
*Sleep & Stress Management*
Sleep Multiplier - 2 caps - 90 minutes before bed - https://refer.prestigelabs.com/?af=bd0p8kqj
Ashwaghanda - 1 cap - 90 minutes before bed - https://amzn.to/3QA1xfw
Protein Powder - 1-3 scoops day depending on food intake and current goal.
There is no end to what you COULD potentially be taking. Supplements are to obtain what you may not be able to get from food and hydration. They should be looked at as an investment in long term health and performance not a quick fix.
"Focus on food and hydration quality first and use supplements to fill in the gaps."
Call to Action
What supplements do I take currently?
What have I taken in the past and why? What results was I hoping to gain from the supplements?
Have I felt different/better taking any supplement in particular? Did anything deliver the results I was hopeful for?
Do I think of supplements more as filling nutritional gaps or shortcuts to health, strength, recovery goals?
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1/13/24 -Day 6 - Supplements
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