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To all my men who workout at FMU,

I get a lot of good questions about supplements and just recently, a lot of you seem to be super interested in taking it up a notch.

This is just real talk, nothing fancy. Just as if we were talking in the gym.

I’ve tried everything over the years (except steroids—gosh I wish they were healthy—wouldn’t that make life easier?! I’m kidding. Sort of.) And I used to take a lot more supplements than I do now. I’ve simplified tremendously.

*Of course, nutrition is of utmost importance. Without eating right, muscle-ripping supplements won’t get absorbed the same, utilized the same, and in general, not be as effective.

At the same time, when you train like we do, you’re depleting your system more than you used to. So supplements help you replenish and rebuild and gain more from your efforts. 

Beyond the basics like multi-vitamins, magnesium, and B-complex, etc. (which I share in my exact regimen here—> (https://www.fmufitness.com/collections/free-ebooks/products/coach-theo-s-get-ript-for-christian-men-40-over-instant-pdf-access)…

The typical go-to’s for muscle ripping, recovery, endurance, etc., are Pre-workout, Electrolytes, BCAA’s, Creatine, & Protein.

Currently, I never miss Pre-workout, Electrolytes, or BCAA’s. These are my favorites. I do take Creatine but let’s talk below. I add in and cycle protein and glutamine every now and then.

1. Pre-workout: 
I don’t drink coffee, and I won’t walk into a workout without some caffeine or stim-free pre-workout. 100mg of caffeine is plenty for me (just over a cup of coffee) . Or I use a pre-workout for energy derived from B’s, Beta-alanine, l-tyrosine, and taurine. 

The main pre-workout I use is from our PROMIX LINE in our Wellness Shop. There’s another one I alternate in and out, but I won’t share right now because I just started testing it. But has the same ingredients like beta-alanine and taurine, and also deer antler velvet. What. It just sounds cool.

2. Electrolytes:
Can’t say this enough, this is probably the most imortant thing I take that keeps me juiced during a workout and bounces me back fast after one. Sodium. Potassium. Magnesium. All good stuff our bodies need replenished. I take either the LMNT brand or PROMIX line from our Wellness Shop. Half a packet during and at least a half a packet afterwards. 

[Let me make a note here: I’m not trying to sell you something from our shop! We created our shop out of a need and as a service for those we serve. Over the 13 years of being in this industry, people always ask us what we take. We strive to only put CLEAN products in our body, and they are super hard to find. Many products are loaded with fillers and garbage like oils, dyes, and sucralose. So we wanted to make it easier and more convenient for people to just get the products that we can vouch for, straight from our gym! Coach Amber spends a ton of time researching and testing what she wholesales. And if she finds out any company ends up changing ingredients, she will actually stop stocking their products. We’re possibly a little ocd.]

3. BCAA’s:
Branched chain amino acids. I find my body feeling flexible and less sore from BCAA’s. They help with protein synthesis, a.k.a. Gainz. They also help reduce muscle breakdown. 

4. Creatine:
Ok, I’m just being honest, I’m not entirely sure it’s necessary. Monohydrate is the most researched and most popular form. Creatine is so safe and effective that doctors are even recommending it for seniors and adolescents now. I take the HCL form because I digest it better. I wouldn’t say do this unless you are super disciplined in the gym and kitchen.  I think I take it more for the other benefits now, like brain, bone, and preventing muscle-loss as we age, rather than performance in the gym.

I take Creatine from a brand called Kaged. 

**You can get monohydrate from our PROMIX line and our BCAA’s are from PROMIX as well. 

5. Protein:
Do you need it? Depends how your nutrition is. In general, most likely, you do. Are you getting 30 grams of protein, 3-4x per day? That’s like a huge, heaping handful of chicken, fish, turkey, etc. If not, mix a protein shake in. Either after a workout or before you go to bed. Even if you do get 120 grams per day, you might still benefit from more. 

We have Truvani brand for clean, plant-based protein. We can also stock PROMIX grass-fed whey-based protein which is undenatured whey, the cleanest form of whey on the market. 

Does this help? Let me know if you have any questions. I just wrote this straight through without editing because of urgency. Don’t mind any errors.

God bless,
Coach Theo