Supplements, just like technology, are a wonderful servant but a terrible master. Muscle building, fat burning, and recovery can all be aided with nutritional supplements but they should never be a foundational aspect of a fitness program. Replacing metabolic activity with a fat burning pill is just the same as checking your e-mail, twitter, or facebook five dozen times a day. Both can be fun in the short run but eventually your office chair will start to feel snug around the buttocks. Just as Google can simplify your web surfing, supplements can expedite your efforts toward sound nutrition and invigorating exercise. Here is a hierarchy of supplements to help you on the path to your hard body. Vitamins


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#1 – Whey Protein - It is the fastest acting protein available which is great to have when you wake up, before workouts, after workouts, before meals to reduce hunger, or at in between meal snacks for a healthy boost of lean protein. It’s incredible. It is also loaded with Branched Chain Amino Acids to also help recovery, maintain muscle mass when dieting, or pack on muscle when you’re lifting heavy weights. Replacing calorie laden foods with the goodness of lean protein should be a part in everyone’s diet and is at the apex of supplementation.

#2 – Multivitamin - The good old fashioned multivitamin. These help regulate your biological systems and provide valuable micronutrients. Without having full reserves of all these essential vitamins and minerals your body will be too distracted to help you reach your fitness goals. If you’re lacking any vitamins you won’t be at your highest fat burning or muscle building capabilities. Buyers beware the brand name or generic bunch. Most of these are chelated, which means they are coated with the same stuff that’s on your driver license and will probably trek straight through you.

#3 – Fish Oils - These support heart and joint health as well as healthy brain function by giving a boost to your neurotransmitters. Fish oil contains DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) which are omega-3 fatty acids used for their anti-inflammatory properties. They are similar to the healthy fats found in olive oil, nuts, and avocados that are essential but not produced by your body. Look for softgels that are enteric coated so the fishy taste and smell is in your belly and not on your breath.

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#4 – Creatine - The main benefits of creatine are increased muscle recovery and energy production. With intense exercise we expend energy which causes an ATP (Adenosine Triphosphate) molecule to turn into an ADP (Adenosine Diphosphate) molecule. Creatine gives a phosphate molecule to the ADP, turning it back into ATP, which allows you to fire back faster for your next set. The average diet already contains about 1 gram of creatine per day. Look for creatine ethyl ester which absorbs better than the cheaper and more popular creatine monohydrate which can cause bloating.

#5 – Casein Protein - This type of protein is found in dairy products such as cottage cheese. It serves as a great late night snack due to its slow rate of digestion. It can take up to seven hours to digest which will help fight the overnight fast that occurs while you sleep. The advantages of the casein shake are that it’s convenient, low in sodium, fortified with other nutrients, and may sit better in your stomach than a cup of cottage cheese.

#6 – BCAAs - Short for branched chain amino acids which are the essential amino acids of leucine, isoleucine and valine that boost immunity and digestive health. Amino acids are the building blocks of protein so adding these on top of your protein shake will further assist in the recovery process, protein synthesis, and reaching your fitness goals faster.

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#7 – Pre-Workout Booster / Caffeine, Creatine, Arginine, and B Vitamins – A handful of products, such as The Intelligent Workout’s favorite – NO-Xplode – combine these major ingredients with several other compounds to kick your training into overdrive. The caffeine, creatine, and B vitamins all boost energy, reduce muscle fatigue, and enhance your mood. The amino acid arginine increases the amount of nitric oxide in your system which in turn encourages greater blood flow. It is basically the same effect as Viagra but for your biceps. This combination can create a positive connection with the gym and help you stay on top of your fitness goals. Discovering your tolerance is key when supplementing with these guys before your Intelligent Workout.

#8 – Natural Testosterone Boosters / ZMA and Tribulus - Around Age 25, testosterone levels in men begin to naturally decline. Having higher testosterone levels promotes strength, muscle mass, bone density, and libido. ZMA is a mix of zinc, magnesium, and vitamin B6 that can be taken before bed in order to boost free testosterone levels. Tribulus is an herb to also help boost your training and muscle tone. ZMA is safe for teenagers since it is simply vitamins and minerals but other testosterone boosters should be avoided by teenagers and are most effective for men past their mid-twenties.


Other Intelligent Essentials -

Most supplements should be taken for three months followed by one month off. Protein powders, BCAAs, multivitamins, and fish oils do not need to be cycled and can be taken everyday.

If you choose to supplement with natural testosterone boosters then a cycle of six weeks on followed by two weeks off would be best.

Optimum Nutrition is an excellent brand for the staples of protein powder, multivitamins, and fish oil. BSN is a great brand for the creatine and pre-workout booster NO-Xplode

Check out more of The Intelligent Workout’s Fitness Favorites in The Intelligent Products Section


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-T. S. Eliot