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Supplement Knowledge

Muscle Building, Strength and Recovery

ADENOSINE TRIPHOSPHATE (ATP)

ROLE: Increases workout volume, muscle strength and hypertrophy

AMOUNT: 225-400mg per day

TIMING: On waking 

 

ALANINE

ROLE: Increases protein synthesis and glycogen resynthesis 

AMOUNT: 1g per kg of bodyweight

TIMING: Intra workout

 

ALPHA-KETOISOCAPROIC ACID (KIC)

ROLE: Improves recovery and glycogen resynthesis

AMOUNT: 0.1g per kg of bodyweight per day 

TIMING: Post workout

 

ARGININE

ROLE: Increases nitric oxide production and vasodilation

AMOUNT: 8g per day 

TIMING: Pre and/or post workout

 

ASHWAGANDHA

ROLE: Increases muscle mass and strength, Improves cardio endurance

AMOUNT: 600mg per day 

TIMING: Anytime

 

BETA-ALANINE

ROLE: Increases muscle strength and muscle power output

AMOUNT: 3.6 to 6.4g per day

TIMING: Pre workout

 

BETA-HYDROXY-BETA-METHYLBUTYRATE (HMB)

ROLE: Increases protein synthesis, hypertrophy, strength and recovery

AMOUNT: 3 to 6g per day 

TIMING: Pre and/or post workout

 

BETAINE

ROLE: Improves force and power production and muscular endurance

AMOUNT: 2.5g per day 

TIMING: Pre workout

 

BRANCHED-CHAIN AMINO ACIDS (BCAAS)

ROLE: Increases exercise capacity, protein synthesis, hypertrophy & recovery

AMOUNT: 6 to 20g per day in a 2:1:1 ratio

TIMING: Intra workout 

 

CHOLINE

ROLE: Improves energy, endurance, clarity and recovery

AMOUNT: 300 to 1200mg per day 

TIMING: With meals 

 

CITRULLINE

ROLE: Boosts nitric oxide production, Increases blood flow

AMOUNT: 2.4 to 6g per day

TIMING: Pre workout 

 

CITRULLINE MALATE

ROLE: Increases ATP synthesis and delays muscle fatigue 

AMOUNT: 6g per day 

TIMING: Before and/or after workout

 

CREATINE

ROLE: Increases lean body mass, Improves body composition

AMOUNT: 3 to 5g per day

TIMING: Pre or post workout 

 

GAMMA-MINOBUTYRIC ACID (GABA)

ROLE: Improves exercise recovery, promotes restful sleep

AMOUNT: 5 to 10g per day 

TIMING: Before bed 

 

GLUTAMINE

ROLE: Improves glycogen resynthesis

AMOUNT: 8g per day 

TIMING: Post workout 

 

GLYCINE-ARGININE KETOISOCAPROATE (GAKIC)

ROLE: Increases muscle strength, delays muscle fatigue

AMOUNT: 11.2g per day 

TIMING: Anytime

 

L-CARNITINE L-TARTRATE

ROLE: Aids post-exercise recovery, reduces post-exercise muscle soreness

AMOUNT: 2g per day

TIMING: Pre workout 

 

LEUCINE

ROLE: Increases protein synthesis, muscle hypertrophy and recovery

AMOUNT: 0.5g per kg of body weight per day

TIMING: Before, during and/or after workout 

 

ORNITHINE-ALPHA-KETOGLUTARATE (OKG)

ROLE: Anticatabolic, increases growth hormone, improves recovery 

AMOUNT: 20 to 30g per day 

TIMING: Post workout 

 

PHOSPHATIDYLSERINE (PS)

ROLE: Anticatabolic

AMOUNT: 800mg per day 

TIMING: Post workout 

 

PROTEIN POWDER 

ROLE: Enhances recovery and muscle protein synthesis 

AMOUNT: 20 to 30g per serve

TIMING: Post workout 

 

ZINC MONOMETHIONINE ASPARATE (ZMA)

ROLE: Improves strength, enhances sleep quality and improves recovery

AMOUNT: 30mg zinc, 450mg magnesium and 10.5mg of vitamin B-6

TIMING: Before bed 

 

WEIGHT LOSS, ENERGY, ENDURANCE

CAFFEINE

ROLE: Increases thermogenesis, lipolysis and endurance

AMOUNT: 3 to 9mg per kg of bodyweight

TIMING: Pre workout 

 

GREEN TEA EXTRACT (EGCG)

ROLE: Enhances thermogenesis and weight loss 

AMOUNT: 500 to 1000mg containing at least 30% EGCG

TIMING: Pre workout 

 

CO-ENZYME Q10 (COQ10)

ROLE: Improves recovery, endurance and supports heart health

AMOUNT: 50 to 300mg per day

TIMING: Anytime

 

CORDYCEPS

ROLE: Increases energy and endurance 

AMOUNT: 1 to 3g per day 

TIMING: Taken with meals 

 

GINSENG

ROLE: Increases energy and endurance 

AMOUNT: 200mg per day

TIMING: Pre workout 

 

GLYCEROL

ROLE: Aids hydration, Improves endurance 

AMOUNT: 1 to 1.2g per kg of bodyweight per day 

TIMING: Pre workout 

 

L-CARNITINE

ROLE: Antioxidant, enhances weight loss and endurance 

AMOUNT: 1 to 3g per day 

TIMING: With meal 

 

PYRUVATE

ROLE: Enhances weight loss 

AMOUNT: 6 to 12g per day 

TIMING: Anytime

 

RHODIOLA ROSEA

ROLE: Increases energy and endurance 

AMOUNT: 100 to 600mg per day 

TIMING: With breakfast and lunch 

 

SODIUM BICARBONATE

ROLE: Delays muscle fatigue, reduces lactic acid and enhances performance

AMOUNT: 200 to 300mg per kg of bodyweight per day

TIMING: Pre workout 

 

TAURINE

ROLE: Antioxidant, improves energy

AMOUNT: 100 to 500mg per kg of bodyweight

TIMING: Pre workout 

 

BEETROOT EXTRACT

ROLE: Improves moderate intensity endurance 

AMOUNT: 140 to 500ml per day 

TIMING: Pre workout 

 

CHROMIUM

ROLE: Improves body composition

AMOUNT: 200 to 400mcg per day 

TIMING: Anytime 

 

COLEUS FORSKOHLII

ROLE: Boosts testosterone, assists fat loss 

AMOUNT: 250mg of 10% forskolin extract 

TIMING: 250mg twice daily 

 

CONJUGATED LINOLEIC ACID

ROLE: Decreases body fat 

AMOUNT: 4.2g per day 

TIMING: Taken with meals 

 

FENUGREEK

ROLE: Increases glycogen resynthesis

AMOUNT: 2mg per kg of body weight 

TIMING: Anytime 

 

HYDROXYCITRIC ACID (HCA)

ROLE: Aids fat loss, reduces appetite

AMOUNT: 900 to 2400mg per day

TIMING: Before meals 

 

MEDIUM-CHAIN TRIGLYCERIDES (MCT)

ROLE: Increases metabolic rate and fat loss

AMOUNT: 5 to 10g per day 

TIMING: Anytime 

 

SYNEPHRINE

ROLE: Supports weight loss, alertness 

AMOUNT: 10 to 20mg per day 

TIMING: 3 times per day 

 

YOHIMBINE

ROLE: Supports fat loss 

AMOUNT: 0.2mg per kg of body weight per day 

TIMING: Before meals 

 

JOINT, GUT AND HEART HEALTH 

EPA+DHA (FISH OIL)

ROLE: Supports brain and cardiovascular health 

AMOUNT: 1.5 to 3g of EPA+DHA combined per day 

TIMING: With breakfast 

 

ECHINACEA

ROLE: Supports the immune system, improves endurance 

AMOUNT: 900 to 1500mg per day

TIMING: 3 equal doses throughout day 

 

GLUCOSAMINE SULFATE

ROLE: Alleviates joint pain associated with exercise 

AMOUNT: 1500 to 2000mg per day 

TIMING: With meal 

 

GREEN TEA

ROLE: Antioxidant, Increases metabolism 

AMOUNT: 200 to 500mg per day 

TIMING: With breakfast 

 

PROBIOTIC

ROLE: Supports healthy digestion 

AMOUNT: 10million to 10billion CFUs

TIMING: With breakfast 

 

BETA-GLUCAN 

ROLE: Supports immune system

AMOUNT: 250 to 500mg per day 

TIMING: Anytime 

 

CHONDROITIN SULFATE

ROLE: Reduces inflammation, alleviates joint pain associated with exercise 

AMOUNT: 800 to 1500mg per day 

TIMING: Anytime 

 

COLOSTRUM

ROLE: Supports immune system 

AMOUNT: 20 to 60g per day 

TIMING: After meal 

 

DL-PHENYLALANINE

ROLE: Reduces chronic pain, improves mood 

AMOUNT: 100 to 200mg per day 

TIMING: Anytime 

 

FLAXSEED

ROLE: Provides relief for pain associated with exercise 

AMOUNT: 30 to 50g per day 

TIMING: Anytime 

 

LINOLEIC ACID (LA)

ROLE: Antioxidant, insulin mimetic 

AMOUNT: 300 to 600mg per day 

TIMING: Divided into 3 equal doses 

 

7-KETO-DHEA

ROLE: Supports immune system, increases fat oxidation

AMOUNT: 50 to 400mg per day 

TIMING: Divided into 2 equal doses 

 

SAW PALMETTO

ROLE: Supports the immune system

AMOUNT: 200 to 350mg per day 

TIMING: Anytime 

 

MENTAL FUNCTION, MOOD, SLEEP

5-HYDROXYTRYPTOPHAN (5-HTP)

ROLE: Increases serotonin, promotes restful sleep, improves recovery

AMOUNT: 100 to 300mg per day 

TIMING: Before bed 

 

ALPHA-GPC

ROLE: Supports cognitive function

AMOUNT: 400 to 600mg per day 

TIMING: Anytime 

 

BACOPA MONNIERI

ROLE: Enhances memory, reduces stress

AMOUNT: 300 to 450mg per day 

TIMING: Anytime 

 

DIMETHYLAMINOETHANOL (DMAE)

ROLE: Improves mental acuity 

AMOUNT: 100 to 1000mg per day 

TIMING: With breakfast 

 

GINKO BILOBA

ROLE: Supports mental concentration 

AMOUNT: 160 to 240mg per day 

TIMING: 1 to 4 hours before needed 

 

HUPERZINE A

ROLE: Improves memory, enhances cognitive functions

AMOUNT: 50 to 200mcg per day 

TIMING: Anytime 

 

KAVA-KAVA

ROLE: Reduces stress 

AMOUNT: 100 to 300mg per dy 

TIMING: Divided into equal portions taken with meals 

 

L-THEANINE

ROLE: Reduces stress, increases mental acuity 

AMOUNT: 50 to 200mg 

TIMING: Anytime 

 

L-TRYPTOPHAN

ROLE: Increases production of melatonin, decreases time to fall asleep

AMOUNT: 2 to 5g per day 

TIMING: Before bed 

 

MELATONIN

ROLE: Sleep aid, promotes uninterrupted sleep 

AMOUNT: 3 to 5mg 

TIMING: Before bed 

 

PHOSPHATIDYLSERINE

ROLE: Improves mood and mental function 

AMOUNT: 200 to 600mg per day 

TIMING: Anytime 

 

ST. JOHN'S WORT 

ROLE: Provides mood support 

AMOUNT: 300mg per dose 

TIMING: 300mg 3 times per day 

 

TEACRINE

ROLE: Increases energy, improves focus 

AMOUNT: 200mg per day 

TIMING: Pre workout 

 

TYROSINE

ROLE: Increases mental acuity, energy and mood 

AMOUNT: 50 to 150mg per kg of body weight 

TIMING: Pre workout 

 

VALERIAN ROOT

ROLE: Promotes sleep

AMOUNT: 100 to 1800mg per day 

TIMING: Before bed