It all started with learning about a little thing called “pre-workout.” Over the years, I have accumulated a list of supplements that help make me feel like I function at my best. Some of my biggest concerns are: focus during the day, being awake to do my workout, getting my greens in, making sure my digestion is in check, and getting sleep.
DISCLAIMER: Please do your own research. This stack is what has worked for me and my needs. I never talked to a doctor about these products. This list was created over years worth of trial and error and listening to how my own body reacted to certain products.
Pre-Workout
Creatine
Greens
Vitamins
Hair, Skin, and Nails
Magnesium
Protein
Pre-Workout
This seems to be the gateway drug for every gym rat out there these days. For me, it started with Alani Nu. When I first started going to the gym, I was in my newbie era with my favorite Whitney Simmons Alive App and a can of Alani Nu pre-workout (or I scooped some mix into a cute little glass before I walked out of the door). I stuck with Alani Nu for months.
But I noticed that along with the tinglies, I felt some pretty uncomfortable pressure in my lower abdomen. I eventually found out that it was my dear, sweet Alani Nu that was making me bloated and uncomfy! So I went through the RINGER, face-to-face, eye-to-eye with probably a dozen different pre-workouts brands. Ghost has become my favorite. You can get their cans, you get relatively good ingredients compared to other brands. It’s not unreasonably priced, and you can get so many weird flavors!
Caffeine is the only thing that propels my lil pancake butt to the gym. So having an adequate amount of rocket fuel in my pre is crucial for my survival. One scoop of Ghost can get me to the gym, to work, and to my desk so I can make one more cup of coffee before starting my day. (This is a roundabout way of saying I have a caffeine addiction and I’m not seeking help.)
Creatine
We have all heard of at least 20 people who regularly take creatine. Everyone and their dog’s mom is taking creatine now. The wise Dr. Hubberman even recommends this. This is THE most researched supplement on the market. When I take it, I’ve noticed the following:
More mind-to-muscle connection when I train
Slight increase of speed in muscle growth compared to when I don’t take creatine.
My joints feel stronger!
I get thirstier (obviously, because creatine affects water content within muscles), which helps me stay on top of my water.
I feel a little sharper mentally and a little more focused, especially in the morning paired with my caffeine intake.
If you want to read more about the actual effects creatine has on your body, there’s a really solid, referenced list on Healthline that you can check out! I find that 1st Phorm has the best, most basic form of creatine (they’re not the only ones that sell pure creatine powder) for a very good price for the amount that you get.
Greens
I’m sure that if you found your way onto Substack, you probably have heard the AG1 ad at least on the JRE podcast. Well I could never bring myself to drop over $100 on a greens powder. That being said, I have gone through SO many greens powders’ ingredients lists, and AG1 has the BEST and punchiest formula. It’s really a dense mix of goodness.
BUT! I found that 1st Phorm has a close, second-best greens formula, which is called Opti-Greens. It even tastes alright on its own! It has the greens, the antioxidants, the pro/pre-biotics, the goodies.
I’ve also tried Laird’s blend, which is good and has those mushrooms everyone is after, but I absolutely have to mix it with juice to get it down.
Vitamins
This is where you can really have fun with research and customize your supplements to your needs. Without really going too much into it, here is what I take:
Multivitamin - Everyone needs one! And it’s my least favorite to take…these are those big bricks that leave a funky after taste. It’s one of the most recommended vitamins to get by doctors and nutritionists. If I had to only take one vitamin, it would whistle it down to this one simple because it’s an all-in-one.
D3 - This really helps me out when it’s not summer in Oregon. It fights off those seasonal affective symptoms and keeps me functioning even when I haven't seen the sun in months.
C - I primarily use this to prevent getting sick!
Zinc - Zinc helps me with inflammation, prevents me from getting the cold (clearly I need to restock and start taking this again), helps with protein synthesis, it maintains and my metabolism.
Hair, Skin, and Nails
Common, ladies! Who doesn’t want long, luscious hair!? We have all seen these in the pharmacy, and I’m giving a Hair, Skin, and Nails vitamin a try! I am actually trying to grow my hair out nice and long again not only for show day, but just in general. I already dye my hair. I have to give back to it in some way!
Or, alternatively I take collagen. If you have creaky knees, this is for you! Collagen is found in all of your joints, tendons and ligaments in your body! It also helps ensure your skin doesn’t thin too quickly and it maintains its elasticity.
Magnesium
This is a life-changer. I take this with dinner at around 6 after work. It tells. My brain. To shut. Up. While melatonin tells your body that it’s now night time. This is very useful if your sleep cycle is out of whack. Magnesium helps to actually wind your mind and body down at the end of the day.
I can get tired and sleepy, but as soon as I actually get to bed, I can’t stop thinking. I’ve tried the no phone or TV before bed thing. It doesn’t work. This actually makes my bored mind go even faster. I make a little night time mocktail routine with my magnesium.
Protein Isolate
I use protein isolate purely out of laziness and time-saving. It is hard for me some days to get in a decent amount of protein. The first thing I do after I work out is have two scoops of protein. I typically get whatever is at Costco, which I will grab either Ascent or Gold Standard. It’s in bulk and it lasts me a little over a month.
That is all for today! I would love to learn about the sups and vits you take every day that help you stay moving! Speaking of moving…git after it!