In most cases the brand doesn't matter — whatever is most accessible to you is the best option. This is what I actually take, when I take it, and why. No fluff.
AM Routine
I only take one thing in the morning as I'm usually rushing out the door. Supplement timing matters — optimize it around what works for your schedule so you stay consistent.
I start every single day with one of these. Electrolytes and hydration are super important — especially pre and post workout — and LMNT makes them taste great while ensuring you get all the vital minerals at the same time.
Best flavors: Lemonade Salt, Raspberry Salt. If you have extra cash, the Carbonated Black Cherry Lime Salt is amazing at any time of day.
Why it matters
"Hydration is the first supplement decision you make every day. Most people are already dehydrated before they eat breakfast."
PM Routine
I take all of these every night — I stay more consistent this way. These support sleep, recovery, and digestion. The brand usually doesn't matter; accessibility does.
A must-have. The most researched supplement in existence. Benefits: muscle growth, water retention, brain function, recovery. Any brand works as long as it says creatine monohydrate.
Had 5 concussions back to back — creatine really aided my recovery. If you're young with healthy kidneys, 10g is fine.
Glucosamine, MSM, turmeric, and Boswellia. I have early-onset arthritis and this really improved sharp pains and flexibility. Highly recommended for anyone with pain or stiffness.
A must every single night for sleep. Sometimes you get crazy dreams, but that keeps things interesting. My sleep dramatically improved — this is now a non-negotiable.
Supports joint and immune system health while reinforcing brain power. I always take these — especially on a cut to keep my brain functioning well, or the night before big tests.
Fatty acids are often neglected. A simple fish oil pill goes a long way.
I have digestive issues and probiotics are under-researched, so I take peppermint oil every night. Noticeable change in sleep too — used to be woken up from digestive pain after late-night eating.
Zero negative effects. Relatively cheap. Zero reason not to try it.
You won't see immediate results but Vitamin D has numerous underlying effects on recovery and immune system — especially for people who don't spend much time in the sun.
Pre-Workout
I rarely take pre-workout or energy drinks — I'm super caffeine sensitive. I've built a caffeine-free stack that gives me energy and the best pumps. Carb-based intra-workout drinks (Gatorade, vitamin water) help significantly more than most pre-workouts anyway.
When I take this on its own with water, I get the craziest pumps. I'm a firm believer you don't need a pre-workout if you have a carb drink and some L-Citrulline. Always gets me super pumped throughout.
I mix this with my L-Citrulline right before hitting the gym. Gives that tingly feeling throughout the whole body and really helps in lieu of caffeine for sustained energy.
The Stack
"You don't need a $60 pre-workout. L-Citrulline + Beta-Alanine + a carb drink = better pumps, no crash, no dependency."
Post-Workout
The only thing truly vital after a workout is 40g+ of protein and good recovery through whole foods. But one supplement really helps on bigger lift days.
I take a BCAA 7g stack after my bigger lifts as part of my post-workout routine. Most brands recommend after every session, but I think that's overkill and a money scheme. The real benefit of BCAAs is muscle recovery and protein synthesis — not as an energy source.
Best brand/flavor: XTEND x Airheads Candy. Most BCAAs taste terrible — this one doesn't. Trust me on this one.
Bottom Line
That's 90% of post-workout. The rest is supplemental — literally.
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