Supplement Guide (Pills & Powders)
Supplement Guide (Pills & Powders)
How to read this guide
This guide is to help you with incorporating nutrition needs in addition to regular food intake. If needed, look to ingest these supplements including vitamins and minerals around your meals and workout sessions during the day. Make sure to cycle these supplements according to the detail below.
Vitamins & Minerals
Breakfast
- Before Breakfast: Take during season 20 days on 15 days off.
- Iron (Ferrous Sulfate)- 25mg.
- After Breakfast: Take 20 days out of every month.
- Vitamin C-500mg
- Vitamin E-400iu
- Vitamin D3-400iu
Lunch
- Multivitamin. Take everyday.
-
Multi-mineral. Take 25 days of every month.
-
Calcium-1000mg,
-
Magnesium-400mg,
-
Zinc-25mg
-
Mid-Afternoon
- Vitamin B Complex. Take 15 days out of every month.
- Complex includes: B1- 15 mg, B2- 17 mg, Niacin- 200mg, B6- 20 mg, Folic Acid- 400 mcg, B12- 60 mcg, Pantothenic Acid- 100mg, Choline Bitartrate- 20mg, Inositol- 20 mg
- Vitamin B12- 500mcg. Take 15 days out of every month.
Dinner
-
If vitamin intake was not taking at lunch take them before dinner.
Night Time
Before Bed: Take 22 days out of every month.
- Arginine- 500mg
- Glutamine- 500mg
Supplements
Caffeine
Caffeine is widely used in sports because it can improve both and anaerobic performance in trained and untrained individuals. When taken before or during exercise, caffeine has small to moderate-sized effects of lowering the rating of perceived exertion (RPE) and improving aerobic endurance, anaerobic power, sprint speed, muscle endurance, muscle strength, muscle power (jump height), and agility. It also improve cognitive functions, such as attention, reaction time, memory, and feelings of fatigue.
Dose: 3–6 mg per kilogram of bodyweight (approximately 200–400 mg in a 70 kg person), taken around 60 minutes before exercise.
Creatine
Creatine has been reported to reduce body fat and improve some measures of anaerobic exercise performance, strength, and power output.
Use only:
- Creatine Monohydrate
Dose: 3–5 g per day.
Whey or Soy Protein
Whey is a high-quality, well-absorbed source of protein with benefits that are similar to those of increasing protein intake in general, such as augmenting muscle gain when paired with resistance training, limiting muscle loss during low-calorie diets/aging, and modestly limiting fat gain during periods of excessive calorie intake.
- If following a plant based diet or are lactose intolerant, replace with Soy Protein supplement.
Dose: Optimal protein intake will vary depending on one’s unique goals. Refer to your personalize macro ratios.
Sodium Bicarbonate
Sodium bicarbonate before exercise has been found to enhance exercise performance, particularly during high-intensity activities lasting between 30 seconds and 12 minutes, during tests assessing muscular endurance.
Options are tablets or powder: Examples include: Baking Soda, Alka seltzer tablets, and some mineral waters including Club Soda.
Dose: approximately 0.3 grams per kilogram of body weight (g/kg) taken 1 to 3 hours before exercise.
Nitric Oxide: Tart Cherry Juice(Montmorency Cherry Juice)
To enhance exercise recovery or endurance exercise performance, tart cherry juice should be taken daily for 3–7 days before the exercise session of interest and 1–2 hours before exercise on the day of the event. To enhance exercise recovery, tart cherry juice should also be consumed 2–4 days following the event.
Dosages: 237 mL or 355 mL, consumed twice per day (474–710 mL total).
Carbohydrate Loading
Carbohydrate-loading protocol improved performance metrics during one-day endurance races.
Dose: Starting 6, 5, 4 days out from competition date, reduce carbohydrate intake to 50% or less with protein at 20-25% and fat at 30-40% respectively.
Then 3, 2 ,1 days out from competition, increase carbohydrate intake to 80% with protein at 8-12% and fat at 10-15% respectively.
Beta Alanine
Beta-alanine improves high-intensity exercise performance in events lasting 1–10 minutes.
Studies have found a range of 3.2–6.4 grams per day of beta-alanine to be effective for enhancing exercise performance.
Dosage: 0.8–1.6 grams of beta-alanine every 3–4 hours throughout the day for 2 weeks.
Macro Nutrient Meal Plan: Build Phase
Build Phase Macro Nutrient Meal Plan
Look to modify diet to equal these Macro ratios:
Carbs: 45-60%Protein: 15-20%
Fat: 25-30%
Super Water
Upon waking: : 6:00-7:15 am
Ingredients: 12-160z glass of water. In addition add all or any of the following: salt, squeeze of lemon, chia seeds, apple cider vinegar, & local honey
Breakfast
Within 45 minute upon rising look to consume breakfast. Breakfast options are:
Oatmeal would be the go to on tough or high volume days of training, Avocado toast would be consumes on rest days or low activity training days.
Coffee and Green Tea
With or around breakfast add liquid intake with:
1 Double Espresso or cup of Americano Coffee
and
1 cup 6-8oz of Green Tea
Training
Start training 1 to 2 hrs after finishing breakfast
(9:30-10:00am)
Consume liquids, bars, gels, gummies, dates, bananas, etc each hour of training according to your personalized activity burn rate.
Recovery Shake: Post Training
Consume immediately after completion of training. Options include:
Lunch
Lunch should be a balanced meal focused on carbohydrates during this phase of training.
Options include:
Bean Salad
Pasta with Vegetables
Afternoon Snack
Look to snack on some fruits and vegetables. Other snacks include, whole grain cereals, trail mixes including nuts and seeds.
Dinner
Diner should focus on a balance meal with a carbohydrate base and include a protein source and fat source.
Options include:
Budda Bowel
Rice and pasta dish with chicken and vegetables
Evening Snack
Evening snack must be consumed no later than 2 hrs before plan sleep time.
Snacks include:
Chia Pudding with toping
Protein Shake
Also, look to complete any macro nutrients deficinces that have not been complete for the day.
Liquids
In addition to consuming liquids during training and during meal times. Make sure to take in adequate amounts of water throughout the day.
Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.
