If you’re just starting out then the name of all these supplement ingredients may sound like a foreign language.
Training and nutrition alone can be confusing enough, taking several years to study and establish a half decent understanding. When you add supplements to the mix and then start investigating the correct dosage, timings, quality, combos and everything else, it can leave you more confused than when you first started.
But, fear not, we've got you covered. In this article we will break down the fundamental principles that you need to know as a beginner, which I've spent 7 years researching and testing on hundreds of clients to provide you with the ultimate tried and tested, research-approved supplement stacks.
The Supplement Basics:
There are some basic supplements that make pretty much every experts list.
These supplements have stood the test of time, being around for several decades and being repeatedly tested for benefit and safety. By adding in these simple additions, they will further optimize and fortify your diet. While you should of course work on creating a healthy diet first, that will only take you so far.
Here's an overview of some fundamental supplements you may consider and just a few of the benefits they provide:
High quality whey protein, like that found in RE-KAGED, is a great addition throughout the day. Firstly, a couple of scoops of whey during the day can help you get your protein intake higher, which may be low when just starting out. This is of the utmost importance, as total daily protein intake is just as, if not more, important than protein after the workout and a key factor in both fat loss and muscle growth.
In addition, whey protein has been shown to improve metabolic markers of health which are linked to many serious diseases. If you want to shred fat, while gaining muscle, of course, whey protein can help. It increases satiety, helps you eat less while retaining that hard earned muscle.
Males should take 1.5 - 2 scoops and females around 1 - 1.5 scoops at any point of the day as a meal replacement, along with post workout.
Being one of the world’s best supplements for exercise performance, caffeine also has several other properties that make it a go-to supplement for most people. From improving energy, to burning more fat, improving carbohydrate synthesis or even aiding with health and disease, caffeine is a great choice.
If you are looking to burn more fat then try adding in one serving of PurCaf combined with CLEANBURN in the morning and early afternoon. Remember, if you are taking PRE-KAGED you do not need additional PurCaf at that time as PRE-KAGED already contains a research proven amount.
The world’s leading pre-workout on the planet, PRE-KAGED combines all the research-proven essentials you need to take your training and physique to the next level. Including the research backed dose of Caffeine, Creatine, Beta-alanine, BCAA, Betaine and Citrulline, the ingredients in PRE-KAGED have been shown to improve strength, speed, power, muscle mass, fat loss, focus and energy.
Take 1 serving of PRE-KAGED 30 - 45 minutes before you work, mixed in around 10 - 15 oz (300 - 500ml) of water. If your goal is fat loss, this is another great time to take CLEANBURN as well.
IN-KAGED was specifically designed to help you optimize the time period during the workout. This intra workout fuel can help you maintain a positive protein balance with the micropure fermented BCAA at a clinically proven 2:1:1 dose. Additionally, IN-KAGED provides large amounts of citrulline and additional beta-alanine, which can help reduce the buildup of waste products within your muscles and in turn reduces fatigue, thus prolonging performance.
Start taking IN-KAGED 10 - 15 minutes into your workout when you have improved nutrient partitioning and blood flow to the working muscles. As with PRE-KAGED, mix with around 10 - 15 oz (300 - 500ml) of water.
As discussed above, whey protein is a fundamental part of muscle growth and fat loss, helping you achieve a high protein intake every day. RE-KAGED is of particular importance post workout to aid in recovery, with numerous studies showing you have improved recovery, subsequent performance and of course, greater muscle growth when you use whey protein post workout.
The benefits of RE-KAGED don’t stop with protein alone, being packed with other key ingredients such as creatine, glutamine and betaine that can help you recover and take your training to the next level.
As listed above, males should take 2 scoops post workout and females should aim for around 1 - 1.5 scoops within 60 minutes of finishing the workout.
Training & Diet Basics:
While a research-backed supplement routine is absolutely key, you must combine it with a well-designed training and diet regime. To start, you may want to pick one of Kris’s programs over on bodybuilding.com. Depending on your goals, the Hardcore Trainer series is great for packing on muscle; alternatively, if your goal is to drop body fat you can go with the 4 Weeks to Shred plan.
While these programs will give you everything you need to get started, here are the fundamental basics you must always optimize:
- Daily high protein intake, around 1 to 1.5 grams per pound of bodyweight. For example, someone weighing 150LB would want around 150 to 225 grams of protein per day.
- Base your diet on whole foods, free from additional added sugar, trans fats and other artificial ingredients such as flavorings and sweeteners.
- Train 3 - 6 times per week, depending on your schedule. Make sure you optimize recovery and the peri workout window (pre, intra, post) as discussed above.
- Add in a mixture of Cardio and High Intensity Interval Training to your regime to maintain body fat levels, improve health and cardiovascular fitness.
- Pick healthy, unprocessed carbohydrate sources such as fruits, vegetables, legumes, and starches such as potatoes, quinoa and rice.
- Don’t eliminate all fats, particularly the healthy ones that can help increase anabolic hormones such as testosterone and play a key role in health. These include olive oil, dairy, nuts, seeds, avocado, oily fish and red meat.
- Tailor your calorie intake around your goals, e.g. if you want to lose weight you must eat less, if you want to gain weight you must eat more.
- Most important of all, build a sustainable plan that you enjoy and make it part of your lifestyle.
There you have it, by following these basic principles, joining one of Kris’s online programs and adding in these key supplements you will be well on your way to achieving your dream physique!