Not all supplements are created equal. Most of these brands are reputable, have high doses and avoid fillers. Try different ones and see what you like. You don't need to take them indefinitely, always do your research. Take breaks and rotate them.
Sections
6
Muscle Building
Energy
Vitamins & Nutrients
Hydration
Little luxuries
Sleep
Muscle Building
Workouts tear the muscle, then muscle grows back bigger during the recovery process. Protein powder is not essential but it's super helpful to reach your goals. Just make sure to get most of your protein from food. When used consistently, creatine su...
Only 4 ingredients, grass fed whey, lots of flavors. 25g protein, 30 servings, zero sugar.
Not necessary for most people but this is what I drank when I first got in the gym and was bulking. IT IS TOUGH. 1250 calories, 50g protein. You have to commit. There is also a vegan option.
Vanilla Mass Gainer Protein Supplement
This one isn't clean but tastes good. I like the extreme milk chocolate. The cheapest i've found this is at costco around $70 for 141 servings.
Optimum Nutrition Gold Standard Whey, 10lb
Vegan, pure yellow pea protein. Not organic. 18g protein, 76 servings.
Pea Protein Powder
Vegan, made from only organic peas, vanilla extract, monk fruit, and B12. 37 servings, zero sugar.
ProMix Vegan Protein Powder
Vegan, organic, 15g protein, 30 servings, zero sugar.
Earth Fed Muscle Common Ground Plant Protein - Chocolate Peanut Butter with MCT Oil
GF, 24g of protein, 4g of fiber
Earth Fed Muscle Chocolate Chip Protein Pancake Mix
Best bang for your buck, 100 servings
Creatine
“the cleanest creatine on the market” 60 servings
Earth Fed Muscle Transcend Creatine Monohydrate
Non-gmo micronized creatine monohydrate. No bloating. 180 servings.
Creatine Monohydrate Powder, 5g, 180 Servings
Made in USA, tested for heavy metals, 200 servings
Creatine Monohydrate Powder
Energy
Try to take breaks so you don't become dependant (i'm not one to talk). Get direct sunlight in the morning to raise your cortisol and don't take after 2 pm to ensure good rest.
A staple for me. It has much better ingredients than energy drinks. This is my morning coffee. I don't like any of the other flavors. 175mg of caffeine.
Slate Milk High Protein Mocha Latte
Everything except the caffeine. Great for night workouts.
Stim-Free Pre-Workout
Energy drinks and pre-workouts are sooo overly sweet they're hard to drink. This is the only one i've tried that isn't too sweet and the flavor actually tastes good. 200mg caffeine.
RAW Essential Pre-Workout Powder Rathberry
No caffeine, uses mushrooms.
Earth Fed Muscle Stammpede Sour Cherry Pre Workout
One of the only clean pre-workouts, no additives, lots of flavors and different versions like caffeine free. 200mg of caffeine.
PROMIX Pre Workout Powder Limeade
Non GMO, 200mg caffeine, no other ingredients, tested for heavy metals
Pre Workout Supplement
Grass fed, 95mg of Colombian coffee
Vanilla Latte Protein Iced Coffee
If you're new to the gym you'll want one of these for your pre-workout and/or protein shakes. They're usually plastic but this one is stainless steel and insulated.
BlenderBottle Sport Insulated 24oz Navy
Vitamins & Nutrients
Improve your overall health with these. We're all lacking in something. Evaluate your diet and see where you need help, I don't like seafood so I make sure to take an omega 3. Not all brands are created equal- many don't have nearly the amount that i...
100% Grass fed, beef liver is a real food multivitamin. I use this as an iron supplement.
ProMix Grass Fed Raw Beef Liver Supplement
100% sourced in New Zealand & Australia, freeze dried.
2400mg of Wild Alaskan salmon and cod liver, 200mg EPA 30mg DPA 200mg DHA. Promotes heart, brain, and eye health and healthy skin.
Fish Oil + Cod Liver | Promix Nutrition®
500mg krill oil, krill is highly bioavailable
Earth Fed Muscle Arctic Advantage Krill Oil 500mg
800mg EPA, 600mg DHA
Dr. Tobias Omega 3 Fish Oil 2000mg Triple
Higher for those with no seafood in their diet: 1300mg EPA, 860 DHA
Triple Strength Omega 3 Fish Oil 3600mg EPA DHA
Most people are deficient in magnesium, this should be a staple for everyone. 300mg
MegaFood Magnesium 300 mg - 60 Capsules
You need to take K2 with D3 in order for your body to properly use it. Everyone could use a vit D especially in winter.
Promix Vitamin D3 K2 5000iu MK4 MK7 90ct
Most people barely consume any fiber! It is sooo important for overall health.
Organic Fiber Supplement | Naked Fiber
My prenatal choice, high nutrient levels, no synthetic vitamins- sourced from whole foods.
FullWell Women's Prenatal Multivitamins
Hydration
If you only drink filtered water then you should add minerals back into it, if you drink tap then no need. Mineral water is my first choice but expensive. Electrolytes aren't necessary daily, I only drink them after sweating a lot.
Minerals to add to your water to ensure proper hydration. Sourced from the Great Salt Lake.
Trace Minerals ConcenTrace Mineral Drops
Pure electrolytes for extra hydration, not a super strong flavor.
LyteLine LyteShow Sugar-Free Electrolyte 3 Pack
All clean ingredients, helps with energy.
Minerals & Chill – Help Balance Cortisol & Boost Energy
High dose of electrolytes for days of intense sweating. Strong salty flavor.
ProMix Nutrition Electrolytes Powder Packets
Little luxuries
All natural herbs, gentle on your stomach, a clean brand. Good postpartum.
Young Living ComforTone Capsules - Digestive Support
Grass fed, Supports connective tissue and bone health. Rich in type 3 collagen which helps inflammation.
ProMix Grass-Fed Beef Bone Marrow Supplement
Made from wild caught cod, highly bioavailable.
Marine Collagen Peptides Protein Powder
Grass fed, types 1 & 3, 20g of collagen per serving, 18g of incomplete protein.
Earth Fed Muscle Collagen Peptides Powder
Supports skin, bones, joints and muscle recovery. Grass fed, 27g of peptides, 20g of incomplete protein.
ProMix Nutrition Collagen Peptides Vanilla 2.5lb
Internal deodorizer, naturally and gently detoxes your body. Improves body odor and skin health.
Chlorophyll Liquid Drops Peppermint
Nature's multivitamin. Packed with micronutrients and BCAAs, helps energy levels, no other additives just pure raw bee pollen. May help with allergies.
Bee Pollen
Supports blood flow and enhances performance. Made from beet juice. 90mg of vit C. Can use in place of a pre-workout in addition to an energy source like caffeine or raw honey.
ProMix Blood Flow Nitric Oxide Supplement
L-glutamine supports gut health, great for IBS and leaky gut. Supports brain function, muscle building and energy.
ProMix L-Glutamine Pure Micronized 180 Serv
BCAAs promote muscle development, improved exercise performance, and faster recovery after workouts.
Naturally contains collagen, 20g of incomplete protein, improves beauty and gut health.
Bone Broth Protein Powder
Helps improve the body from within. Helps joint pain and more. FYI it tastes bitter! Personally I mix it with something flavored.
Doctors Best MSM Powder
Sleep
You build muscle in your sleep so if you're not sleeping then you're leaving gains on the table. Quality sleep is vital for your health, it's when your body recovers and detoxes.
Zinc and magnesium
Forty Winkz ZMA Sleep Support with Zinc & Magnesium
Non GMO, 120mg of magnesium chelate, 300mg of organic lemon balm
Promix Relax Sleep & Muscle Recovery 90ct
Drink before bed as a sleepy girl mocktail. 310mg of magnesium, 112mg of L-theanine.
Magnesi-Om - Moon Juice
Mag glycinate helps improve sleep. This is a reputable brand. 120mg
Pure Encapsulations Magnesium Glycinate Supplement
