Advanced Supplement Guide

Maximize fitness results with our nutrient and supplement guide. Discover how the right combination boosts recovery, performance, and muscle growth.

LIFESTYLEFITNESS

Jon Jong

1/27/20245 min read

Ajuga Turkestanica & Tongkat Ali 20:1 Extracts:

These extracts are celebrated for their muscle-building and natural testosterone-enhancing properties, contributing to increased muscle strength and vitality.

BCAA (Branched-Chain Amino Acids):

Branched-chain amino acids (BCAAs) are crucial for muscle building, fatigue reduction, and swift recovery post-exercise, due to their direct metabolism in the muscles. They are an essential supplement for enhancing endurance and strength in athletes and fitness enthusiasts.

BioPerine Black Pepper Extract:

BioPerine enhances the bioavailability of supplement ingredients, ensuring maximum absorption and efficacy of the nutrients consumed, making every component more effective.

Carbohydrates:

Carbohydrates are the primary fuel source for intense workouts, offering immediate energy to power through your sessions. They play a critical role in replenishing glycogen stores, ensuring your muscles have the energy needed for both endurance and high-intensity efforts. Integrating carbohydrates in your post-workout regimen accelerates recovery, preparing your body for the next challenge.

Coconut Water Powder (Cocos Nucifera):

A natural hydrator, Coconut Water Powder replenishes electrolytes lost during exercise, ensuring optimal hydration and supporting sustained performance.

Creatine:

Known for its effectiveness in augmenting strength, power, and muscle mass, creatine enhances ATP regeneration, fueling muscles during high-intensity workouts and promoting significant gains in muscle performance.

DMAE & Alpha GPC 50%:

These cognitive enhancers ensure your mental acuity matches your physical prowess, crucial for maintaining focus and determination during demanding workouts.

D-Ribose:

Essential for energy replenishment, D-Ribose aids in ATP synthesis, crucial for high-intensity training recovery. It helps reduce fatigue and enhance endurance, making it key for sustained peak performance. (Adenosine triphosphate, or ATP, is a vital energy-storing molecule present in every living cell. It plays a crucial role by securing energy from the breakdown of food and then making it available to power various activities within the cell.)

Fadogia Agrestis 20:1 Concentrate Powder:

This concentrate is known for its ability to enhance athletic performance and support natural testosterone levels, aiding in muscle mass development and recovery.

KSM-66 Ashwagandha Root Extract:

KSM-66 enhances physical endurance and mental resilience, making it a potent addition for those seeking to improve strength, stamina, and recovery in their fitness journey.

L-Citrulline:

L-Citrulline significantly boosts nitric oxide production, enhancing blood flow and oxygen delivery to muscles, thus supporting endurance and facilitating recovery.

Omega-3 Fatty Acids:

These essential fats, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are indispensable for their anti-inflammatory effects and cardiovascular benefits. Supplementation can assist in mitigating exercise-induced inflammation and bolstering cognitive health, integral for comprehensive fitness.

Protein:

The quintessence of muscle repair and growth, protein supplements are vital for post-exercise recovery. They facilitate the rebuilding of muscle tissues, mitigate soreness, and satisfy your daily protein requirements, which are crucial for muscle development and maintenance. Click here for a complete guide to protein supplements.

Trans-Alanyl-Glutamine & L-Alanyl-L-Glutamine:

These advanced glutamine forms are designed for optimal absorption, providing critical muscular support for recovery and growth, essential for strenuous workout recovery.

Vitamin C

A potent antioxidant supports the immune system and is crucial for the synthesis of collagen, aiding in skin, bone, and blood vessel health. It also enhances the body's ability to repair tissues and absorb iron. (Consider a supplement if not achieving 100% in your daily vitamin).

Vitamin D:

Critical for bone density, immune function, and muscle performance, adequate Vitamin D levels are associated with improved athletic performance and a lower risk of injuries, essential for consistent training and long-term health. (Consider a supplement if not achieving 100% in your daily vitamin).

Vitamin D3:

Also known as cholecalciferol, is essential for bone health and immune system function. It aids in the absorption of calcium and phosphorus, promoting strong bones and teeth, and may also protect against certain diseases by modulating the immune response. (Consider a supplement if not achieving 100% in your daily vitamin).

Vitamin B12:

Vitamin B12 is pivotal for energy metabolism and maintaining nerve health, supporting the body’s energy demands during intense physical activity. (Consider a supplement if not achieving 100% in your daily vitamin).

Zinc:

A vital mineral that supports immune function, DNA synthesis, and cell division. It plays a key role in wound healing and taste and smell perception. (Consider a supplement if not achieving 100% in your daily vitamin).

Integrating these foundational and advanced supplements into your regimen offers a comprehensive approach to fitness that supports your body’s essential nutritional needs while targeting specific performance and recovery goals.

Consultation with a healthcare professional is advisable before incorporating new supplements to ensure they align with your individual health needs and fitness objectives. With a balanced combination of essential nutrients and specialized supplements, you’re well-equipped to surpass your fitness goals and achieve optimal health.

Optimizing Fitness: Mastering the Blend of Essential and Advanced Supplements

Welcome to a comprehensive guide tailored for fitness enthusiasts dedicated to maximizing their workout efficacy and overall health. This blog is crafted for those who not only prioritize regular exercise but also recognize the importance of an optimized supplement strategy. By combining essential nutrients with cutting-edge supplements, we aim to provide a holistic approach to support recovery, enhance performance, and foster muscle growth. Let’s explore how essential supplements, when synergized with specialized ingredients, can elevate your fitness regime to new heights.

Core Nutrients for Robust Foundation

Here is a list of all the supplements I currently take:

Morning

Plant-based Protein - Garden of Life - Raw Organic Meal - Powder

Notes: Protein 20g, <1g Sugar, Vegan, USDA Organic, Non-GMO

Vitamin B12 - Kirkland Signature - B12 - Pill

Notes: Methylcobalamin NOT Cyanocobalamin

Omega-3 - Kirkland Signature - Wild Alaskan Fish Oil - Pill

Notes: Also has Omega-5, 6, 7, 9 & 11

BCAA - Optimum Nutrition BCAA 3:1:1 - Pill

Notes: BCAAs 2:1:1 ratio of leucine, isoleucine, valine

D-Ribose - Pure D Riboseby Micro Ingredients - Powder

Notes: No GMOs, No Additives, No Preservatives, No Artificial Colors, No Flavors, No Soy, No Fillers and No Gluten

Carbohydrate - Vitargo - Powder

Notes: Carbohydrate 70mg (No Sugar, Vegan)

Pre Workout

Trans-Alanyl Glutamine - TAG by Metabolic Nutrition - Powder

Notes: Trans-Alanyl Glutamine 10g

L-Citrulline - Kaged - Powder

Notes: 100% Plant-Based + Vegan Citrulline Powder

Pre-workout (energy) - AT-4 by 1776 Sports Nutrition - Powder

Notes: 300mg KSM-66, 500mg DMAE, 300mg Alpha GPC 50%, 500mg Coconut fruit water extract, 100mg green coffee bean extract, 75mg caffeine di-malate, 20mg BioPerine