By now its a well known fact that nutrition accounts for the majority of your results when it comes to fitness.

Of course you still need to put in the work at the gym, but it truly is impossible to outwork a bad diet.

“But Emily, can’t I just take supplements to make up for my sh!tty diet?”

NOPE. You can’t.

Supplements taken on their own without putting in the work at the gym or without proper nutrition will get you nowhere and that’s probably why most people complain about supplements “not working” because they aren’t putting in the work themselves.

Supplements are simply supposed to be used as an additional way to enhance your results.

You do not NEED supplements to get good results but they certainly can help.

If you’re unsure of how to calculate the calories and macros for your goal, use the calculator below:

Freshman Fitness Calorie Calculator

Below is the most popular workout supplements and what they are used for (these will be in super simple, newbie terms to avoid overcomplicating things):

1. Protein powder – used to supplement your protein intake for the day. There are three main forms:
   • Whey – A fast-absorbing milk-based protein that boosts muscle growth and recovery (most popular)
     • You may find this in “concentrate” or “isolate” form
     • Isolate has more protein per weight, less lactate and less calories. It generally is more expensive
   • Casein – A slow digesting protein found in milk that gradually builds muscle mass and aids fat loss. Best for periods of fasting, such as overnight, to provide a prolonged release of amino acids.
   • Plant – Derived from plant products only such as pea and rice, or a pure soy protein. Best to use if lactose intolerant or vegan/vegetarian. Digestion speeds vary based on the type of plant used.
2. Pre workout – comes in both caffeine and caffeine free (stim-free) forms. Generally used as an energy boost and to enhance the “pump”.
3. BCAA’s – 3 of the 9 essential amnio acids: leucine, isoleucine, and valine. Stands for branched chain amino acids which are found naturally in protein rich foods. They are used to increase muscle strength & enhance the recovery process.
4. Creatine – a natural occurring substance stored in muscle cells. It is also found in protein rich food. The muscles use creatine as energy. It can cause water retention and bloating. Used to enhance athletic performance by increasing muscle mass and strength.
5. Probiotics – live bacteria supplement meant to improve the “good” bacteria in your gut, reduce bloating & improve gut health/digestion overall.
6. Greens – supports digestion, energy levels, immune system and skin health. Contrary to popular belief, this is NOT a way to get out of eating your vegetables. Please eat your vegetables still.
7. Fish oil – dietary source of omega-3 fatty acids that helps fight inflammation and may help prevent heart disease and a decline in brain function
8. Multi-vitamin – meant to supplement your daily nutritional vitamins and minerals. Be careful when shopping for one, many brands do not even include close to the recommended daily value of each vitamin OR they include way too much.

Are you sure that’s it?

To start, yes. There are many other supplements you may have heard of such as Arginine, Glutamine, HMB, L-Carnitine or Beta-Alanine but we are just going over the basics at the beginner level.

How to pick the right supplement brand for you

When looking into brands that are right for you, look for one that aligns with yourself and your beliefs. Many brands use ingredients that aren’t FDA approved or researched at all.

Many brands use artificial sweeteners and loads of ingredients you’ve never heard of.

When it came to choosing the right brand for me, I found one that used 100% natural ingredients and scientifically researched and backed each ingredient and the doses that went into their products.

That is why I choose the brand Legion.

The downside of using natural products is that sometimes the taste is off or lacks but I personally find it more important to use natural products than to have something that tastes amazing but may include sketch ingredients.

This is not to say I won’t use other products at all or try them but for my daily use products I try to keep them on the natural side.

Picking the right supplements for your fitness goal

Now that you have a baseline understanding of each of the supplements, let’s dive into how to know which supplements are best for you to take based on your goals.

Fat Loss Supplement Stack

My personal recommendations for your goal are:

1. Whey protein or plant based protein

2. Pre-workout (stimulant or stim-free)

3. Fat burner supplement (stimulant or stim-free)

4. Probiotic supplement

Muscle Gain Supplement Stack

My personal recommendations are:

1. Whey protein or plant based protein

2. Pre-workout (stimulant or stim-free)

3. BCAA’s (or post workout)

4. Creatine

Body Recomposition Supplement Stack

My personal recommendations are:

1. Whey protein or plant based protein

2. Pre-workout (stimulant or stim-free)

3. BCAA’s (or post workout)

4. Probiotic supplement

General Supplement Recommendations

1. Multi-vitamins (women’s or men’s)

2. Fish oil

3. Greens

4. Sleep aid

P.S. – Stimulant means it includes caffeine, stim-free is caffeine free

Each product has a link attached to it if you’d like to try it out. You can use code ERFIT to get an additional 20% off.

Emily’s personal supplementation routine

Before my workout, I have a dose of caffeine. Generally it will be an energy drink or coffee. Pre-workout makes me feel super unwell so I stopped taking it a long time ago.

I am currently trying to cut back on the caffeine though so… I’ll keep you updated on how that goes!

I think it is important to take a caffeine break often or even cut it back as much as possible overall.

I am currently experimenting with other types of supplementation that will help me increase my energy levels/performance without the caffeine aspect.

Update: it’s not going well. lol I still drink a lot of caffeine.

After my workout, I take my post workout supplement which also includes a dose of creatine in it #gainz.

Shortly after, as I am about to eat my lunch, I take my second dose of multi vitamin (yes this is recommended for this brand).

I always try to cut my caffeine around 2-3 pm or else it will interfere with my sleep.

At night, I don’t take any additional supplements or sleep aids.

Somewhere in the day, I may or may not have a scoop of whey protein. It really depends on if I am close to hitting my protein goal for the day or not. I find a good amount of the time, I don’t need it because I am able to hit my protein goal with actual food.

Super simple right?

I think a lot of people, especially beginners, tend to overcomplicate supplementation and what is or is not needed to be successful.

It really is a matter of personal preference and what you think works best for your body.

I truly believe that not every supplement will work for everybody. Some may feel a difference, some may not. It is super individualized so you need to test out what works best for you.

The truth about supplements..

The truth is, most people should focus on their diet first before dabbling in any supplementation.

Especially when it comes to both pre and post workout.

Let’s briefly touch on what is best to eat when it comes to both pre and post workout.

Pre workout nutrition

The majority of nutrients in your pre workout meal or snack should come form carbohydrates. This is simply because carbs convert directly to energy in the body. More energy = more output power & endurance = better workout.

You should still have both protein and fats but they should not consume your meal due to the slow digestion process for each.

Depending on what kind of carbs you are eating, here are the breakdowns of how long you should wait to eat:

Complex carbs: 2-4 hours before your workout

Simple carbs: 30 minutes-1 hour before your workout

The difference in complex and simple carbs is simple. Complex takes longer to digest.

Complex carbs are things like rice, pasta, old fashioned oatmeal, high fiber vegetables, etc.

Simple carbs are things like quick packet oatmeal, breakfast bars, granola bars, candy, fruit, etc.

Simple carbs tend to be things on the “not as healthy” side BUT one good source is fruit.

Something like a banana is great 30 minutes before a workout.

Pre workout meal examples:

1. Whole grain toast with peanut butter and banana
2. Greek yogurt with berries
3. Oatmeal with banana slices and/or berries

Quick pre workout meal examples:

1. Dried or fresh fruit
2. Granola bar or rice krispy treat
3. Anything high in carbs/quick sugar even a 1 serving size of candy (not the healthiest option)

Intra-workout nutrition

Some people like to eat during their workouts, I simply cannot fathom doing so because I would be disgusted (but thats just me lol).

If you are having a REALLY intense workout or a really long workout, it may be a good idea to bring a snack.

You may have seen people at the gym eating candy mid workout session –

The reason for that is because as I said above, candy is a simple carb. It converts to energy quick.

When you are working out really hard, your glycogen store deplete. When you replenish them mid workout though, you may be able to go longer and harder.

There is a such thing as a intra-workout supplement you can buy and take as well if you don’t want to be seen in the gym eating.

Post workout nutrition

The point of your post workout meal is to replenish glycogen (energy) stores and increase muscle & recovery rate.

While you don’t need to be drinking a protein shake or having a protein bar immediately as you leave the gym, it is important that you do fuel up after your workouts.

The most researched time block that has proven to be effective is within 2 hours after your workout.

Your post workout meal should be heavy on protein while including a moderate amount of both carbohydrates and fats.

By “heavy” in protein, I mean to shoot for a minimum of 20g but probably a lot higher if you can. This will vary depending on if you’re having a snack or a meal, and how many meals you’re eating a day, etc.

I’m a big fan of getting in a solid meal after my workouts but then again, it really depends on what time you’re going to the gym as well.

Post workout meal examples:

1. Grilled chicken or fish with sweet potatoes
2. Quinoa salad with veggies and lean protein
3. Cottage cheese with pineapple chunks or with a bell pepper
4. Whole grain wrap with turkey, veggies, and hummus
5. Protein shake with almond milk and a banana and/or berries

If you’re still unsure of what supplements to take, how to structure your meals, or even how to make a workout in general, I have a few spots open in my 1:1 program and would love to work with you! Apply here.

Until next time,

Coach Emily