Note: The supplements I recommend stay relatively consistent regardless of which phase, or which program, you are in. I firmly believe in their effectiveness, but I do not feel like you need to take 20 different types of supplements to reach your specific goal. The supplements I recommend are ones I take myself, throughout the year. If you have never taken supplements before, consult your physician before doing so.

Supplements do exactly what their name says – they supplement a balanced, healthy nutrition plan and consistent training program. They are not miracle workers – following the meal plan and eating the real, whole foods on this program is more important than any supplements you can take. 

Here are the products I recommend, if you choose to add supplements to your arsenal. I know the sheer number of supplements on this list can be intimidating to some so if you have to choose, the first three on this list – Whey Protein Isolate Powder, Branched Chain Amino Acids and Organic Superfoods – are the three I feel are most important. These are the three I take on a daily basis throughout the year, and ones I recommend to all of my clients.

That’s why these are the three products that I have available at my SHOP. I proudly stand 100% behind every product I sell because I use it and it changed my life – so I can recommend them to my family, friends, the hundreds of clients I have trained over the years – and to you!

The only supplement you absolutely do need from the below list is the Whey Protein Isolate, since the program calls for post-workout shakes after all of your weight training workouts. Also, a few of the recipes in this plan contain Whey Protein Isolate in the ingredients.

WHEY PROTEIN ISOLATE

This is about as “must-have” as it gets if you are looking to build muscle and decrease body fat. Muscle is made of protein, and to build muscle – and maintain it – you need to plenty of it. How much varies, but I always tell my clients to shoot for 1 to 1.5 g of protein per pound of bodyweight every day. That means if you weigh 140 pounds, you should be taking in 140 to 210 grams of protein – every day. 

Why Isolate? It’s the fastest-digesting protein powder available, it is easy to digest and – since the filtration process is different than with forms like protein concentrate – it’s a more protein-packed powder. Meaning you are getting more protein per scoop, and less fillers, than you get with other forms of protein. Since it digests faster, it is also easier on the gut and causes less bloating – even more so when it contains digestive enzymes!

What To Look For A grass-fed option sweetened with stevia, with at least 20g of protein per serving. Stevia is a natural sweetener, as opposed to sucralose which is artificial. Along with being a more natural option, stevia is (for most people) easier on the stomach than sucralose. Grass-fed whey comes from the milk of grass-fed cows, meaning it is hormone and antibiotic free.

What To Avoid Stay away from protein powders that contain more than 3g of sugar, 2g fat, 4g of carbs and less than 20g protein per scoop.

Take It This Way You can take 20-40g, up to three times a day, but the most important time for me is right after my weight-training workout.

BRANCHED CHAIN AMINO ACIDS (BCAAS)

BCAAs are highly recommended by coaches, trainers and athletes. They have been shown to support lean muscle growth, help you recover faster and help preserve muscle – which is especially important when you are trying to lose weight and body fat. They can even aid in increasing energy levels and speeding up fat loss.

What To Look For A 2:1:1 ratio of leucine, isoleucine and valine, widely shown by studies to be the most effective ratio. I prefer taking BPI Sports BCAAs because it also contains CLA MATRIX which supports fat loss faster!

What To Avoid Some products will bump up the ratio – 8:1:1 or even 10:1:1, but it turns out that using a BCAA supplement that has a ratio much higher than 2:1:1 can work against you for energy, fat loss, and even muscle growth.

Take It This Way 5-10g, up to three times a day. The most important time for me is during my workout.

ORGANIC SUPERFOOD

Looking for a convenient way to pack more nutrition into your diet? With 50 Organic Superfoods and one billion probiotics in every serving, Organic Superfoods Powder is as convenient as it gets. Simply stir some into your water or sprinkle it atop your morning oats. This organic blend of super foods provides phytonutrients and antioxidants in every scoop. Supercharge your nutrition.

I have tried many brands of greens and fruit concentrated powders and this is by far my favorite.

Benefits 

• Helps to support liver function
• Helps support pH Balance
• A source of antioxidants for the maintenance of good healthHelps promote increased energy and cognitive clarity
• Helps maintain healthy immune function

PRE WORKOUT

 A quality pre workout will help increase muscular endurance, blood flow, energy and strength.

What To Look For There are number of quality pre workouts out there, so it really depends on your unique makeup and what works for you. One of the most important questions you can ask yourself is, Do I want a stimulant or non-stimulant pre-workout? A stimulant-based pre workout will have some type of energy/metabolism booster – caffeine or green tea extract are popular ingredients in many. If you are taking a fat burner as well as a pre workout, you may want to rely on your fat burner for the stimulant and go with a non-stimulant based pre workout. 

What To Avoid Any product that describes itself as a “proprietary blend.” This is typically a telltale sign that the company is not being fully transparent with all of their ingredients.

Take It This Way Take the prescribed dosage roughly 15-30 minutes before you weight train (depending on the instructions for your specific product). If the supplement contains a stimulant and you are sensitive to them, you may want to avoid taking it at night so it doesn’t prevent you from falling asleep.

FAT BURNER

A quality fat burner will give you a boost of energy, increase metabolism and raise your body’s core temperature. This can help you push harder during your workouts (especially during lower calorie phases) and burn more body fat throughout the day.

What To Look For Choose a fat burner that contains some type of natural caffeine or green tea extract. These are ingredients that will increase metabolism and energy.

What To Avoid Consult with your physician before taking any supplements, but especially before taking any type of stimulant. If you have high blood pressure, this is one you should likely avoid completely. I typically avoid taking any stimulants after 3 pm to avoid disturbances in sleep. Do not take stimulants for longer than 8-10 weeks.

Take It This Way I recommend that you start your fat burner at the start of Phase 2, when you need a little extra boost. If you have never taken a fat burner before, start with the lowest dose to assess your tolerance. After a few days, you can increase the dose if necessary.

L-GLUTAMINE 

The most common amino acid in your body, glutamine inhibits muscle breakdown, speeds up recovery and boosts immune function.

What To Look For I prefer powder since it is easier for me to take. I have seen some brands that call for taking 6-10 capsules per serving and it just gets to be way too much for me.

What To Avoid Any glutamine that comes with sweeteners.

Take It This Way 10-20g a day. Take 5-10g post workout and 5-10g before bedtime in your protein shake or drink of choice.