Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:
Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:
The Squat Every Day Learn 2 Lift Clinic is coming to Orlando, Kentucky, and Canada. To find out more, check out the link below:
Top 5 Go To Supplements
By Corey Reich (Drug Free North Carolina NPC Physique Champion and National Physique Competitor)
@coreyreich on Instagram
So everyone probably has tried some type of supplements to help perform in the gym or on the field. I am going to give you a look into my top 5 sups for any athlete, male or female. Before we get started I wanted to clarify that supplements do not do the work for you but they do give you that extra edge you may need to be at your best. All of these items can be purchased very easily at your local supplement store or even online. So let’s take a look into what exactly I consider to be in my top 5 and what each one of them does.
The number one sports supplement that I think should be in your supplement stack is a good whey protein. Everyone knows, or at least they should, that protein helps you build lean mass. The more lean mass a person has, the more metabolic they become, meaning you burn more calories throughout the day. This allows you to be able to eat more and make those gains in the gym you want to make without gaining excess body fat. Protein helps you stay full longer and can help in preventing unhealthy snacking. Whey protein can be taken at anytime of the day but I believe in taking it in at breakfast and post workout.These times for me are the most beneficial and convenient times. Whey protein comes in a variety of flavors so everyone can find something they like. Look for a protein low in carbs and fat with around 20 plus grams of protein per serving.
The number two supplement that I believe should be in your stack is creatine. Taking around 5g of creatine a day can help to saturate your bodies storages. This will allow your body to produce ATP more efficiently and use it to help in short term burst of energy. Think things like lifting weights for reps or running a sprint. The easy way I like to explain it to people is imagine without creatine you can bench press 225 six times. Now imagine with creatine you can do it 8 to 10 times. It doesn’t sound like a lot but after doing 4 sets you have accumulated another 8 to 16 reps. So in the long run you will allow yourself to grow much stronger and bigger than you would without it. Creatine also helps you hold water in the muscle cell which is where you want it. Allowing muscles to look fuller and harder while performing more effectively than before.
Supplement number 3 is fish oil. Taking fish oil might not have all the sexy cool benefits like some of the other supplements on the list. It will however take care of your insides and help your body function properly. Lets face it, sometimes we don’t always eat the best and some of us may have issues with cholesterol. Fish oil helps to support good cholesterol levels (known as HDL) and bring down the bad ones (LDL). It also helps things like your brain, eyes, and heart and without those things most of us would probably struggle in the gym. Some studies have shown that it helps to boost mood and I think we can all say we like to be in a good mood! Taking around 1 to 3 grams per day seems to be the most recommended way of dosing fish oil. So make sure to add in fish oil to your daily regiment, heck take it even if you don’t workout!
Supplement number 4, in my opinion has got to be a BCAA formula. BCAA stands for branch chain amino acids. Specifically leucine, isoleucine, and valine. BCAA’s are the building blocks for protein synthesis. This means that BCAA’s help you to grow your muscles more efficiently. It also helps in the breakdown of muscle tissue, which is a big scare when you are dieting. No one wants to lose any muscle they have worked hard to gain so taking bcaa’s can help prevent that. Not only does it help grow muscle and stop the breakdown of muscle, it allows you to have more muscular endurance. This will allow you to be able to workout harder and longer than you would without it. The sweet spot seems to be taking 6 grams of bcaas per serving, and I prefer to drink it during my exercise. Even better is that on non workout days it is totally fine to drink it during the day to help support all those muscles you have got, you sexy beast you!
The last supplement is called ZMA. This is a combination of zinc, magnesium, and vitamin b6. You take this about 30min before you go to bed to help with muscle recovery and sleep. I like to take a ZMA product that also has theanine in it to help aid in REM sleep. This is where you are in the deepest sleep and where majority of recovery is taking place. Everyone should know that working out hard is important but recovery is just as important. ZMA has shown to help support natural testosterone levels in men and women. Healthy testosterone levels means strength and strength means gains. I hope you have all enjoyed my top 5 supplements but remember you have to do the work to see the results. Thanks for reading everyone catch you next time!
Don’t forget about the Mash Elite Weightlifting Team Camp:
We are hosting a three-day camp July 8-10 at the Mash Compound. It’s going to look like this:
• Day 1 Max Out Friday with the team and social afterwards
• Day 2 Clinic with Coach McCauley, Coach Wilkes, me and the team
• Day 3 Clinic about meet day prep and strategy, and then a sanctioned meet
We’ve decided to limit the camp to only 20 people, so don’t wait if you’re interested. Here’s the link to find out more: