Nutrition can only bring you so far. Supplementation can help fill in the gaps that our whole food diets leave behind. These gaps can get even larger if you are pushing your body really hard with intense workouts like P90X or Insanity. Here are my favorite picks:
Whey Protien: Protein is the key to building and maintaining lean muscle. Most people can't get enough protein for their diets from whole foods. To hit your nutrition goals, use a protein powder. There are TONS of choices out there, which span a wide price range. Look for around 20-25g of protein per serving and anywhere from 100-150 calories per serving. Carbs and fat should be low, in the 3-5g range for each. I have found Gaspari's Myofusion to be really tasty. It is a little higher in calories, but it mixes easily, has a great taste, and costs around $35 for 5lbs. Other picks would be O.N. 100% Whey and Cytosport 100% Whey.
Pre-workout: I have tried a bunch of different pre-workout supplements. Most are a stimulant-based, creatine, and NO booster. I am currently using Gaspari's SuperPumpMAX. I have noticed good focus and energy for my early workouts and no side effects (when kept at 1 scoop, 1.5 and above has caused some stomach discomfort... therefore I stick to 1 scoop!). I will be trying 1MR next... just get it to me, Amazon!
Creatine: There are probably as many creatine products as there are whey proteins. Creatine is produced naturally by our bodies by certain amino acids. Creatine helps repair and strengthen muscles (drawing water inside the cells). Creatine usage has been show to increase the maximum force that a muscle can make. I am using Sizeon from Gaspari. I am using the Pre-contest form as it is really low in carbs. It is a blended creatine and it is my first intra-workout. It not only has creatine but proteins broken down into their peptides for fast absorption. I am also stacking plain ol' Creatine Monohydrate in my evening shake (5g extra).
Multi-Vitamin: I know there are other people that take this part really seriously... but I don't. I use it as a catch all. I take a GNC Men's Sport Multi. I figure taking it is better than not, so I take it.
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