Whey Protein

Easily digestible complete protein, immunoglobulins boost immunity, high levels of branched chain amino acids

1 gram per pound of ideal body weight

Omega 3 fatty acids

Reduce total body inflammation which will prevent lean muscle break down and increase recovery, also increases metabolism

1800mg daily, more can be taken during hard training

BCAA’s

These amino acids are the building blocks of lean muscle, during exercise are used by muscle cells for energy, increase recovery

3-5 grams before and after workout, 1-2 grams off days

Glutamine

Most abundant amino acid in muscle tissue, needed for skeletal muscle contraction and to prevent lactic acid build up

1-5 grams post workout, 1 gram off days

Creatine

Recycles your body’s natural energy source ATP, like reloading a shotgun.  More beneficial for lifters and sprinters, not endurance.

Use Kre-Alkalyn to prevent bloating, 1 gram before workout

L-Carnitine

Increases use of fatty acids for energy by transporting them to mitochondria, decreases use of  carbs as energy source

GPLC prefered form,  1-2 grams before workout/daily

CoQ10

Used by the body to produce the body’s energy molecule ATP, supplementation improves exercise preformance and energy levels

Ubiquinol best form, 50-200 mg before workout

Ribose

Building block of RNA, DNA, ATP and NADH, nessesary for energy production, aids in recovery as well

5 grams before workout, can also be used daily for fatigue

Choline

Precursor to the neurotransmitter acetylcholine, can improve nerve and muscle function

Citicholine best form,  500mg daily

Colostrum

Increases immune function to aid in recovery, also has natural growth factors (IGF-1)

1-3 grams daily

HMB

A metabolite of leucine, decreases muscle breakdown after workouts

1-3 grams when hard training

Vitamin C

Needed for repair of damage occurred during exercise, improves immune fuction and recovery

1-2 grams daily