Supplements Recommended By CoachAL

I’m often asked what supplements I recommend to help my clients reach their goals.

This is a tricky question for a number of reasons (full podcast episode below “What you should know about supplements”) but primarily because every BODY and JOURNEY to health and fitness is unique.

That said, I do have some general recommendations based on robust research that I have made below.

I recommend listening to my thoughts in full (perhaps while performing some BASE CARDIO) then purchasing what makes sense for you, your body, and your budget!

If you need some personal guidance, click the button below to schedule a complementary 15min session with Coachal for your questions!

This information is meant to be actionable practical to promote health and well-being and NOT for the use of diagnosis or treatment medical symptoms or conditions. If you are currently taking a medication or being treated for an illness, consult your physician for guidance on possibility of harmful interactions. 

 

Foundational Supplements

(Good for general health and well-being 3-7 days/week)

  • Fish Oil - (Take 2 in the morning)

  • Multi - (Take 1 in the AM with breakfast and 1 in the PM with dinner)

    • Supports any missed nutrients in daily diet habits

    • NOT meant to replace need for fruits, veggies, or other whole foods

  • Magnesium - (Take 1 in the evening)

    • Promotes relaxation of muscles and nervous system

    • Improves flexibility and blood pressure

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Performance and Recovery Supps

(Selectively recommended in phases 2-4 of resistance programming)

  • Creatine - (5g taken daily during hypertrophy and athleticism phases)

    • Promotes ATP resilience and muscle strength and power

    • Will increase water retention temporarily in some

    • Correlated with small increase in testosterone and mild positive effect on depression

    • Boasts the highest quantity of scientific studies published of any supplement

    • Contraindicated for liver or kidney disease

  • BCAAs - (1 Serving taken during/after workout or during fasted intervals)

    • Predigested Valine, Isoluecine, and Luecine improves muscle recovery

    • Reduces muscle breakdown during calorie deficit/catabolic phases

    • Contraindicated for liver or kidney disease


Sleep Supps

(Recommended to support quality and quantity of sleep in conjunction with positive sleep habits)

  • Relora Plus - (Take 2 within an hour of desired bedtime for at least 4 weeks)

    • Related to suppression of cortisol and therefore improving anxiety and depression

    • Promotes improved fat loss and exercise recovery

    • Cumulative effect

  • L- Theanine - (Take 1 within an hour of desired bedtime when mind is “racey”)

    • Naturally found in green tea, but supplement form is taken without caffeine


Specialty Supps

  • Indole 3 Carbinol - (For FEMALES: Take 1 with your multi each time)

    • Promotes estrogen and progesterone balance

  • Generation UCAN - (Take 1 Scoops BEFORE endurance bout or fasting for 4 hours or more)

    • Delivers carbohydrates in drip-feed fashion over 4 hours

    • No digestive discomfort during intense exercise

    • Ideal for early morning bouts on little to no food and endurance training

    • Supports balanced blood sugar

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