Upfront warning
The following are suggested products and links which I personally use and find beneficial for health, fitness, and recovery after working out. However, please consult your doctor about the value of nutritional products and the best formulation for you, particularly if you have health issues, allergies, are on medication, or are pregnant.
At the bottom, I will explain how I use these supplements daily. You may use them as a guide to choose the right supplements. These recommendations are based on my personal experience and research.
What if I am on a budget?
These supplements can be costly. If you have budget constraints, it’s important to prioritize. I recommend purchasing a multivitamin, vitamin B complex, omega pack, and one protein powder that fits your lifestyle and needs. A multivitamin, vitamin B complex, and omega pack will help fill the gaps of the micronutrients that your food may not provide adequately. Protein powder is necessary for muscle recovery after workouts or as an alternative meal. After these supplements, I would suggest buying glutamine to aid in muscle recovery and growth.
Daily gel-capsule multivitamin
Daily multivitamins offer numerous benefits. They provide your body with essential micronutrients that may not be present in your daily diet.
Taking a daily multivitamin can ensure that you are nutrient sufficient and receive the necessary macronutrients and micronutrients to support your overall health. Additionally, multivitamins can help fill nutrient gaps that may be missing from your diet.
Multivitamin soft gel capsules for men or women
Solaray Once Daily High Energy Multivitamin | Supports Immunity & Energy | Whole Food Base Ingredients | Men’s and Women’s Multi-Vitamin (180 CT)
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Multivitamin soft gel capsules for women under 50 | Nature Made: Multi For Her
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Multivitamin soft gel capsules for women over 50 | Nature Made Women’s Multivitamin 50+ Softgels, 60 Count for Daily Nutritional Support (Pack of 3)
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I didn’t suggest Nature Made for men at this time because the soft-gel form is not currently available. However, I recommend the soft gel form because it is absorbed more quickly and efficiently. Once the soft gel forms are back in stock, I will add a link to them.
Nature Made Multivitamin For Him, Men’s Multivitamin for Daily Nutritional Support, 90 Tablets, 90 Day Supply
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Nature Made Men’s Multivitamin 50+ Tablets, 90 Count for Daily Nutritional Support
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Vitamin B Complex
Vitamin B complex provides numerous benefits. If your diet lacks vitamin Bs and your multivitamin doesn’t contain enough, you can take vitamin B complex capsules to get a sufficient supply.
Research has shown that vitamin B offers several benefits, such as promoting healthy brain functioning, proper nervous system function, strong immune system, improved cardiovascular functioning, generation of red blood cells, better cell health and functioning, proper food metabolism, conversion of food into energy, and toned muscles.
I recommend a reasonably priced, soft gel capsule vitamin B complex available on Amazon. However, it’s essential to determine the right milligram dosage for your individual needs, so it’s advisable to consult a physician for guidance. We can discuss this further if you like, but ultimately, it’s essential to consult a physician for specific guidance on your unique needs.
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Omega 3, 6, 9 pack
Omega 3, 6, and 9 packs can provide various benefits and help fulfill nutrients that may be missing in your diet.
Research has shown that consuming Omega 3, 6, and 9 can offer several advantages, including reducing the likelihood of heart-related diseases, assisting with heartbeat regulation, regulating blood clotting, lowering blood pressure, improving artery functioning, enhancing immune system functioning, reducing inflammation, improving endurance during workouts, promoting muscle recovery after working out, and reducing muscle soreness after exercising.
I recommend a reasonably priced Omega 3, 6, and 9 pack on Amazon. It’s an excellent way to supplement your diet with these nutrients.
Nature Made Triple Omega 3-6-9, 150 Softgels Value Size, Omega Supplement For Heart Health
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Essential Amino Acids (E.A.A.)
Your body requires twenty different types of amino acids to construct proteins. However, you can only acquire nine of these through the food you consume, known as essential amino acids.
Research has shown that essential amino acids can offer numerous benefits, including building proteins, aiding protein function, promoting muscle repair, facilitating muscle growth and regeneration, producing energy, enhancing immune system functioning, regulating appetite and digestion, metabolizing fat, and producing fat energy.
Personally, I use this supplement and take it before I work out. It’s a reasonably priced option that can help fulfill your essential amino acid needs.
BulkSupplements.com Essential Amino Acids (EAA) Powder – Amino Acids Supplement – Recovery Supplements Post Workout (1 Kilogram – 2.2 lbs)
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Branch-Chain Amino Acids (B.C.A.A.)
I personally have this supplement at home and drink the recommended scoop while working out. The option below is a reasonably priced option to help replenish BCAAs during exercise and provide these benefits. I have to mix it with something flavored to drink it. It does not taste good at all.
BulkSupplements.com BCAA 3:1:2 (Branched Chain Amino Acids) Powder – BCAAs Amino Acids – Workout Amino Chains Supplement (1 Kilogram – 2.2 lbs)
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Pre-workout
Pre-workout powders are meticulously crafted to improve mental focus, boost energy, and enhance muscle performance and endurance. Different pre-workout powders may contain specific minerals that are designed to provide distinct benefits.
I like the Rule One Protein’s R1 Pre-train.
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Protein
Protein is a vital macronutrient composed of amino acids that are necessary for various bodily functions, including the building of organs, muscles, bones, skin, hair, and nails. After working out, consuming additional protein can aid in muscle growth, repair, and recovery. Protein powder can also be used as a supplemental meal.
Personally, I drink a scoop of flavored whey protein with my BCAAs in water while working out. After exercising, I consume a scoop of protein with water and a banana or apple. Before bed, I have a few scoops of casein protein shake and a few tablespoons of peanut butter to avoid going to bed hungry.
Protein powder is made from milk or vegan products and can digest quickly or slowly, depending on the type. Whey protein concentrate is derived from the liquid byproduct of the cheese manufacturing process. It is filtered, dried, and mixed with other ingredients for flavor. Isolate and hydrolyzed protein undergo additional filtering to remove carbohydrates and fats, making them easier to digest and suitable for lactose-intolerant individuals.
Casein protein is made similarly to whey protein, but with added rennet enzyme to acidify the milk before filtering and drying. It is a slower-digesting protein than whey and is often consumed before bed.
Vegan protein powders are derived from plant sources such as seeds (hemp and peas), grains (brown rice), and legumes (soybean), containing the remaining macronutrient after removing fats and carbs. Vegan protein powders offer a protein-rich option for those who prefer not to consume animal products. They are suitable for individuals with dietary restrictions or following a vegan lifestyle.
When selecting a protein powder, you must consider your individual goals, dietary preferences, and any allergies or intolerances. For example, whey protein is a popular option for its effectiveness in promoting muscle growth and repair. On the other hand, casein protein is ideal for those who require a slower-digesting protein or want to avoid hunger during the night. Vegan protein powders provide a plant-based alternative for individuals who prefer not to consume animal products.
It’s also worth noting that protein powder should not be your diet’s sole source of protein. While it’s a convenient and effective supplement, it’s essential to obtain protein from whole foods, such as meats, eggs, beans, and nuts. In addition, a balanced diet is crucial for maintaining overall health and wellness.
Whey Protein Concentrates, Isolates, and Hydrolysates mix
Rule One Proteins, R1 Whey Blend – Vanilla Ice Cream, 24g Fast-Acting Whey Protein Concentrates, Isolates, and Hydrolysates Per Serving, With Naturally Occurring EAAs and BCAAs, 5 Pounds, 68 Servings
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Whey protein isolate and hydrolyzed protein (for those who are lactose intolerant)
Rule One Proteins, R1 Protein – Vanilla Crème, 25g Fast-Acting, Super-Pure 100% Isolate and Hydrolysate Protein Powder with 6g BCAAs for Muscle Growth and Recovery, 2.5 Pounds, 38 Servings
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Rule One Proteins R1 Casein – Chocolate Fudge, 25g Slow-Release Premium Micellar Casein to Keep Muscles Fed Overnight or Between Meals, Long-Lasting Amino Acid Delivery, 55 Servings, 80 Ounce (RU0441)
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Rule One Proteins, R1 Plant Protein – Vanilla Crème, 20g Plant-Based Protein from 4 Protein Sources, 9 EAAs, Vegan and Paleo Friendly, Gluten-Free, 1.5 Pounds, 20 Servings
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Glutamine
Glutamine is a non-essential amino acid naturally produced in the body and can also be obtained from food. It plays a crucial role in protein production and has been found to aid in immune system functioning, provide fuel to cells, and maintain gut health.
Research has shown that glutamine can offer several benefits to support your health and wellness journey, including aiding in energy production, reducing muscle soreness, promoting muscle recovery and growth, and decreasing body fat.
Personally, I have this supplement at home and mix a scoop of glutamine in my protein and water combination after working out. I also eat an apple or banana along with it. This beneficial routine can help fulfill your workout-out recovery needs and provide the benefits above.
I chose the option below because it was reasonably priced.
BulkSupplements.com L-Glutamine – BCAA Powder – Glutamine Supplement (1 Kilogram – 2.2 lbs)
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Collagen
Collagen is a protein that you can find throughout your body: bones, joints, blood vessels, tendons, and skin.
Collagen is a protein found in various body parts, including bones, joints, blood vessels, tendons, and skin.
Research has demonstrated that taking collagen can offer several benefits, such as maintaining healthy joints, promoting skin hydration and circulatory health, enhancing bone strength and density, reducing joint pain and inflammation, improving muscle mass, promoting muscle repair and recovery, and aiding in protein synthesis. Additionally, collagen has been found to slow down the aging process.
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My daily health and wellness regime for products and supplements include
A daily multivitamin with the omega 3, 6, 9 pack with breakfast.
Pre/Intra/After workout
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- Pre-workout => I take a pre-workout and drink the essential amino acids (E.A.A.s) with water about 30 minutes before I head to the gym.
- During gym => I mix fruit-flavored isolate/hydrolyzed protein and B.C.A.A.s in non-concentrated 100% pure orange juice or water and drink it while I work out.
- After work out => I drink fruit-flavored whey isolate/hydrolyzed protein with a scoop of glutamine in water and eat a banana or apple within 30 minutes of finishing up my workout.
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Mid-morning snack or lunch
I eat a mid-morning snack or lunch when I take my vitamin B complex. I found that if I have not eaten a lot before, taking a vitamin B complex pill makes me feel sick.
Evening after dinner
I drink two scoops of chocolate-flavored casein protein drink and a scoop of collagen mixed with almond milk as the last meal of the day. I also eat two tablespoons of peanut butter right afterward and a cup of water.