Food alone does not always allow to provide to our body everything it needs. Have you ever wondered what dietary supplements to take for your workout? The use of dietary supplements can expedite the attainment of results and increase your performance. They can also help you to have muscles that are more defined, to optimize the body’s ability to break down fats, to feel stronger and to be more fit. Combined with a healthy diet, exercise program and regular sleep pattern, they will maximize your results. Would you like to improve your results or simply find out more about workout supplements? Would you like to know when to consume your supplements? I have gathered as much information as possible to help you make informed choices that meet your needs.
It is very important to cycle with the intake of supplements. Your body adapts to different ingredients, to their regular use, so that their effectiveness decreases over time and the effects are less noticeable. So when you finish a certain supplement, you may want to wait a few weeks before starting taking it again. If you are pregnant, breast-feeding, have liver or kidney disease, are taking anti-depressants or medication, talk to your doctor before taking any supplements.
They stimulate protein synthesis, increase anabolism (muscle gain), reduce muscle loss (anti-catabolism), limit brain fatigue during training and accelerate recovery. They also help reduce fatigue and reduce muscle pain. You will be able to train harder, heavier and longer.
Recommendations: Take before, during and/or after training. Put 1 scoop in a shaker with water and mix. Take 1 to 2 scoops a day. It is recommended to take 5g, 2 to 4 times a day.
*They are as effective muscle mass gain as for fat loss.
It is important to consume enough protein to support the immune system, but also for recovery, muscle development, weight management and body composition. It also helps with energy levels and muscle tissue repair. It is perfect for lean muscle mass gain without the increase of fat mass.
Recommendations: Take within 20 minutes after training, to nourish the muscles and maximize the expected results. Put 1 scoop in a shaker with the desired amount of water, milk or vegetal milk and mix. Take 1 to 3 servings (scoops) a day.
The main benefit of pre-workout is to increase your energy and concentration. The purpose of the pre-workout is to increase your heart rate so that your blood circulates faster to feed your muscles faster during training. For occasional use only (twice a week).
Recommendations: Take 1 scoop a day only. From 30 minutes to 1 hour before training, mix 1 scoop with the desired amount of water. Do not take pre-workout on an empty stomach. Take a small meal or snack 30 to 60 minutes before consuming pre-workout.
*If you experience hot flashes or tingling, reduce the dose.
Fat burners are intended for metabolic stimulation and fat burning. They promote the loss of fat and contain a natural stimulant: green tea extract. They regulate the appetite, accelerate the metabolism and fight against the retention of water. They must be combined with a balanced diet and regular physical activity.
Recommendations: Consume with food and take a maximum of 2 capsules a day divided to your preference: 1 to 2 capsules with breakfast and 1 to 2 capsules 30 minutes before training. Start with 1 capsule with breakfast the first week. Add a capsule before training the 2nd week. Then adjust as needed.
*Avoid consuming at night, you run the risk of not sleeping.
*Take for a duration of 12 weeks MAXIMUM.
*If you suffer from insomnia, anxiety or headaches, stop using fat burners.
Multivitamins + Greens
Enables better control of energy levels and metabolic processes for better daily performance. Multivitamins and greens are an important part of a healthy diet. Helps maintain eyesight, skin, membranes and immune function, energy, bones and teeth. They also are a significant source of antioxidants to stay healthy.
Recommendations: Take 2 capsules with breakfast.
It includes all the elements necessary for the balance of testosterone/estrogen levels in men and women. Hormonal balance will have a positive effect on your mood, your weight loss, your appetite and your health. Help for cellulite.
Recommendations: Take one 1 capsule per day. Do not use consecutively for more than 3 months.
*If you are pregnant or breast-feeding, do not use this product.
It promotes the growth, development and mobilization of fats. It allows cells to use fat as energy during exercise. It allows the body to degrade fat instead of storing it. It helps muscle recovery, muscle tissue repair, muscle oxygenation and therefore, increases stamina. It reduces fatigue and improves your physical performances.
Recommendations: Take 3 capsules per day, 2 to 4 hours before training. If you are using L-Carnitine powder, take 2 to 4 g per day.
They help maintain cognitive health, brain function and cardiovascular health. They also help reduce inflammation. They can also help reduce stress, increase motivation, well-being, decrease the symptoms of depression and reduce sugar cravings.
Recommendations: Take 3 capsules a day at the same time as your meals, depending on your daily consumption of Omega-3. Here are some good sources of Omega-3: salmon, sardines, seafood. If you consume Omega-3 within a meal, you can skip a dose of the capsules.
Helps joint health, cartilage production and stem cell function.
Recommendations: Take one dose per day. Keep in the refrigerator once opened.
Optisleep is an excellent natural supplement that can help you optimize the quality of your sleep. It helps calm and relax your nervous system, manage your anxiety, calm your mind and control sleep cycles.
Recommendations: Take 2 capsules, once a day, before bedtime. Do not consume with alcoholic beverages.
*If your insomnia persists for over 3 weeks, consult your doctor.