The 5 Essential Daily Supplements

1. Creatine

Why You Need It: Creatine is one of the most researched and effective supplements available, known for its ability to increase muscle mass, strength, and exercise performance. It works by helping to produce more ATP, the primary energy currency of cells, which is crucial during high-intensity activities.

Benefits:

• Increases muscle strength and power

• Enhances performance in high-intensity exercise

• Supports muscle recovery and growth

• Improves cognitive function and brain health

Dosage: The recommended daily dosage is 3-5 grams. It's best taken post-workout but can be consumed at any time of the day. Consistency is key for optimal results. Preferred provider = Black Label Supplements

2. Beta Alanine

Why You Need It: Beta alanine is an amino acid that helps produce carnosine, a molecule that buffers acid in muscles, increasing physical performance and reducing fatigue during high-intensity exercise.

Benefits:

• Delays muscle fatigue

• Enhances endurance and stamina

• Improves performance in high-intensity activities

• Supports muscle recovery

Dosage: The recommended daily dosage is 4-6 grams, divided into smaller doses to avoid tingling sensations (paresthesia). It can be taken before or after workouts for best results. Preferred provider = Black Label Supplements

3. Whey Protein

Why You Need It: Whey protein is a high-quality protein source that contains all essential amino acids. It's quickly absorbed by the body, making it ideal for muscle repair and growth post-exercise. Preferred provider = Black Label Supplements

Benefits:

• Promotes muscle growth and repair

• Enhances recovery post-exercise

• Supports immune function

• Helps maintain a healthy weight by promoting satiety

Dosage: The recommended daily dosage is 20-30 grams per serving, taken post-workout or as needed to meet daily protein requirements. It's best mixed with water or milk for optimal absorption.

4. LMNT (Electrolytes)

Why You Need It: Electrolytes are essential minerals that support numerous bodily functions, including hydration, muscle function, and nerve signaling. LMNT provides a balanced mix of sodium, potassium, and magnesium to keep you hydrated and performing at your best.

Benefits:

• Maintains proper hydration

• Supports muscle function and reduces cramps

• Enhances exercise performance

• Helps balance electrolytes lost through sweat

Dosage: The recommended daily dosage is one LMNT packet mixed with 16-32 ounces of water, consumed during or after exercise to replenish lost electrolytes.

5. Thirdzy (Sleep Support)

Why You Need It: Thirdzy is a sleep support powder designed to improve sleep quality and recovery. It contains a blend of amino acids and nutrients, including a collagen base rich in glycine, to promote deep, restorative sleep and muscle recovery.

Benefits:

• Enhances sleep quality and duration

• Supports muscle recovery and growth

• Reduces anxiety and calms the nervous system

• Promotes overall well-being

Dosage: The recommended daily dosage is one scoop of Thirdzy mixed with 8 ounces of water, taken 30 minutes before bedtime. For best results, ensure you maintain a consistent sleep schedule.

Bonus: Multivitamin or Custom Vitamin Stack from Blokes

Why You Need It: A high-quality multivitamin or a custom vitamin stack can fill in any nutritional gaps in your diet, ensuring you get all the essential vitamins and minerals your body needs to function optimally. Blokes offers tailored vitamin stacks that cater to your specific health and performance needs, providing a comprehensive solution to support your overall well-being.

Benefits:

• Supports immune function

• Enhances energy levels

• Promotes overall health and wellness

• Addresses specific nutrient deficiencies

Dosage: Follow the recommended dosage on the multivitamin or custom vitamin stack packaging. Typically, one serving per day is sufficient to meet your nutritional needs. For a custom vitamin stack, consult with Blokes to determine the best combination and dosage for your individual requirements.

Incorporating these five supplements (plus vitamins) into your daily routine can significantly enhance your performance, recovery, and overall health. Remember, consistency is key, and it's essential to combine these supplements with a balanced diet and regular exercise for optimal results.