My Updated Supplement Regimen

Back in early 2015, I talked about my supplement regimen. As part of my goals for 2017, I stated I would be stepping up my supplement regimen. In this post, I would like to talk about the changes. Read on to learn more!

Warning

I am not a doctor. You may disagree with my supplement choices. This is more information about what I take when I take it and why. More warning can be found in my 2015 post. Please read this post before continuing as it contains a lot of valuable and relevant information.

2015

Here is what I took in 2015:

1. Protein – typically daily on non-workout days and twice daily on workout days
   • SFH Pure on non-workout days
   • SFH Recovery on workout days
2. Creatine – typically twice during workout days
   • Included in SFH Recovery
3. Omega 3 – every day
   • Nordic Naturals Omega 3-6-9

2017

Here is what I take today:

1. Protein – 2 servings daily on non-workout days and 3+ servings on workout days
   • Optimum Nutrition Gold Standard Whey 2 servings on workout days
   • Optimum Nutrition Gold Standard Casein 1.5 servings on workout days
   • Optimum Nutrition Gold Standard Casein 2 servings on non-workout days
   • Note: Protein includes BCAAs and Glutamine
2. Creatine – 1 serving daily (Optimum Nutrition Micronized Creatine Powder)
3. HMB – 1 serving daily (Pure Supplements HMB)
4. Omega 3 – 2 servings twice daily
5. Carbs – 1.5 servings daily on workout days (Vitargo S2)
6. CoQ10 – 1 serving twice daily
7. D3 vitamin (5000 IU) – 3 servings once daily
8. Green Coffee Bean Extract – 1 serving daily
9. Beta-Alanine – 2x servings on workout days (Optimum Nutrition Beta-Alanine)
10. ZMA – 1 serving daily (Optimum Nutrition ZMA)
11. Multi-vitamin – 1 serving daily

Why the changes?

Let me walk through each of the additions:

• HMB – not a must, but a good supplement when used with creatine
• Carbs – this is primarily because the RP diet requires workout carbs. A side effect of this I noticed is that I no longer yawn at the gym. Whether you take carbs or not depends on your dietary goals.
• D3 – not a must, but shown to improve things such as inflammation and mood
• Green Coffee Bean Extract — my wife started taking it; not a must, but good for weight loss
• Beta Alanine – it is important to have a constant amount in the system at all times, so taking later in the day, separate from pre-workout, is important
• ZMA – Zinc is important for men’s health, magnesium help athletics and is commonly lacking in diet intake, B vitamins provide energy, and ZMA helps with sleep/recovery

There is actually a lot of research available on why most of these supplements should be taken — be sure to check some of it out!

When I take

• Morning
  • Omega-3
  • Multi-vitamin
  • D3
  • Green Coffee Bean Extract
• Before workout (all mixed together)
  • Whey Protein
  • Creatine
  • HMB
  • Carbs
• After workout
  • Whey Protein
• Before bed
  • Casein Protein
  • Omega-3
  • Beta alanine
  • ZMA

Results

So what are the results for me?

• I am losing weight
• I am PRing lifts
• I am sleeping better
• I feel better (throughout the day and during workouts)

© 2017 – 2021, Steve Flanders. All rights reserved.