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Supplements can definitely be a rabbit hole. You don’t want to be taking too many supplements at one time because it overloads the body and you have no idea what’s working and what isn’t. It is also recommended you take supplements that are “clean” and not loaded with unnecessary fillers. Keep it as basic as possible. There are 4 supplements that we recommend with the Train Like a Dissident program.
Branched chain amino acids are great for muscle tissue preservation and serve as an anti-catabolic and double as an anabolic with leucine being the primary driver for muscle growth. They can be taken during a workout and post workout. Try to get a simple BCAA formula which consists only the three amino acids, leucine, isoleucine and valine. If the product has these three plus a dozen more ingredients don’t get it.
Creatine is good for strength and muscle growth, your immune system and even brain metabolism. It can be taken before and after a workout. Creatine monohydrate is recommended. Note: Some women typically don’t like the volumization part that occurs with creatine supplementation. Creatine changes the osmotic pressure in the cell so you have more water inside the cell than outside, this can sometimes potentially give you a bloated look but it also tightens the skin and the muscle. It’s up to you to try it, if you don’t like the look stop taking it and it will go away.
95% of the effects you get from pre-workout supplements are caffeine or stimulant driven. Keep it clean and stick with coffee or something that isn’t junk. Caffeine is a great fat burner and pre-workout agent.
Fish oil helps fight inflammation and can assist with dropping body fat as well as provide a healthy source of fat (omega-3) in your diet. Get a good quality brand, keep them in the fridge and you can take them as recommended on the label.
Of course all of these are suggestions to help you during the Train Like a Dissident program. None of these are required to participate.