Prioritize supplements within your budget and
Focus on fundamental principles of diet and training,
make sure you're having the foundational ones before venturing into others*
*unless you have a deficiency
| Supplement | Benefits | Dosages I Take | Best Time to Take | Brands & Links | Remarks | |
|---|---|---|---|---|---|---|
| Foundational | ||||||
| Protein Powders | Muscle repair, growth, and recovery; supports overall protein intake. | 20-30g per serving, depending on your bridge between protein requirement and protein from food. | Post-workout and/or between meals | Nack, Clear Whey | Target 1.2-3x body weight depending on requirements. Im currently on 1.8x g of protein per kg of body weight | |
| Vitamin D with K2 | Supports bone health, immune function, and calcium absorption | 4000IU with Vitamin K2 on days I don't go for a run (3-4 days a week). | Once a week, Morning, with a meal | Vitamin D - Bulk Supplements UK + Vitamin K2 Unived | ||
| Fish Oil | Omega-3 fatty acids support heart health, brain function, and reduce inflammation | 2100 mg daily (EPA and DHA combined) | With meals, preferably morning | Sports research | I have 3 servings with breakfast | |
| Magnesium | Supports muscle function, energy production, and nervous system health along with being a cofactor in 100s of reactions | 440 mg daily | Morning empty stomach/ Bed time | 60mg from LMNT + Ace Blend | Im currently consuming 1 serving of Ace Blend Magnesium at bed time. | |
| Creatine | Enhances muscle strength, power, exercise performance and cognition | 10g daily | Pre workout/Run | Nack / Creapure | 100mg per kg of bodyweight. | |
| Multivitamin | Provides essential vitamins and minerals to fill nutritional gaps | As per the label, usually 1-2 capsules/tablets daily | Morning and Evening, with meal. | Nack | Make sure, your multivitamin has 100% RDA if vitamins, To avoid access, if you have deficiencies, target specifics. | |
| Additional | ||||||
| Probiotics | Supports gut health, digestion, and immune function | 10-20 billion CFUs daily | Morning, on an empty stomach | Nack | ||
| Electrolytes | Maintains fluid balance, muscle function, and hydration during exercise | 1-2 Servings/day | Pre or intra-workout | EAA Electrolytes Nack and/or LMNT | servings depend on how much you sweat | |
| Collagen | Supports skin, joint, and connective tissue health | 10g daily | With my protein shake. | Vital Proteins | ||
| EAAs (Essential Amino Acids) | Supports muscle protein synthesis and recovery | 18-16g daily, usually pre runs or during workout | Pre or intra-workout | Nack | ||
| Astaxanthin | Powerful antioxidant, supports skin, eye, and heart health | 8 mg daily | Morning, with a meal | Nack | ||
| Digestive Enzymes | Enhances digestion and nutrient absorption | 1-2 capsules with meals | With heavy protein meals. | Neu Co | ||
| Green Powder | Provides a concentrated source of fruits, vegetables, and antioxidants | 1 scoop daily, mixed with water or a smoothie | Morning, with water or smoothie, on days im not getting enough veggies. | Unived or AG1 | I have a greens powder before my breakfast or empty stomach on days I miss out on my green leafs through food | |
| L-Carnitine | Enhances fat metabolism (not burning), supports energy production, and reduces muscle fatigue | 3g (build up from 1g gradually to avoid GI destress) | Morning or before exercise before steady state cardio. | EHP Labs | typically I do 45 mins of resistance training in the morning, followed by a protein/eaa+carnitine followed by zone 2 cardio | |
| Vitamin B1 (Benfotiamine) | Supports energy metabolism, nerve function, and cognitive performance | Morning, with a meal | Vitality Pro Life Extentions | Im currently mega dosing (300mg) to offset a deficiency. | ||
| Vitamin B12 | Supports red blood cell formation, nerve function, and energy production | Morning, empty stomach | Life Extensions | Im currently mega dosing (1mg) to bring values to optimal range for me. | ||
| Experimenting With These, do recommend at the moment | ||||||
| Longevity Mix by Blueprint | 1 Serving Daily | Morning, With a meal | Blueprint Longevity Mix | |||
| Urolitin A | Supports mitochondrial health and muscle function | 500 mg daily | Morning, with a meal | Mitopure | ||
| Nattokinase | Supports cardiovascular health and blood flow, defence against blood clots | 2000fu daily | Morning, on an empty stomach | Now Foods | ||
| Cordyceps (Mushroom Extract) | Enhances energy, stamina, vo2max, and immune function | 1000-3000 mg daily | Morning pre runs. | Alchemy Dose | ||
| Reishi (Mushroom Extract) | Supports immune function, stress reduction, and sleep quality | 1000-2000 mg daily | Evening, before bed | Alchemy Dose | This has helped me improve my sleep, checked the impact through Whoop | |
| Berberine | Supports blood sugar regulation, metabolism, and heart health | 500 mg, 2-3 times daily | 20-30 mins Before carb heavy meals | Biostack Labs | this does blunt the glucose spike and help shuttle nutrients to the muscles, checked the blunting effect through a CGM | |
| Extras | ||||||
| Running Gel | Simple source of energy for longer endurance workouts | 25g carb/100cal gels Non Caffeinated | Zone 2/3 - one gel per 45 mins. Zone 3/4 - one gel every 30 mins. Race Day - One gel 30 mins before race and one gel every 20-30 mins. | Unived Gu Gel | the frequency can change as per the amount of carbs in your gel and your weight/muscle etc. I tested out different combinations while on a CGM to asses how often I needed the gels in order to adequate fuelling or keeping stable blood glucose levels. |
Discount Codes and Links
Näck Code : jojo15
Amazon Links : https://www.amazon.in/shop/joelepinto
LMNT : https://elementallabs.refr.cc/default/u/joelepinto?s=sp
Whoop : Get a free WHOOP 4.0 and one month free when you join