Coach Wayne’s Current Supplements

Supplements are always on everyone’s minds. I know through a lot of marketing and press, supplement companies offer you the world. That’s why I continue to get the question, “What supplements do you use Coach Wayne?”.  Before I get into what I regularly use, I think it’s important to state that I don’t believe supplements are necessary. If they were necessary that would mean that you couldn’t have a transformation without supplements. That is simply not true. Supplements should help supplement your diet (hence the name supplements LOL).

Supplements can help you reach you reach your goals FASTER and they can make it easier to maintain the results you get for the long term by giving you 100% of what your body needs to be at it’s best.  However,  you can still get to your goals with good nutrition and exercise, even if you don’t supplement.  If you’re lacking anything from whole foods or need an easier way to obtain a nutrient, supplements are an easy way to reach those goals. (If you want to read my complete opinion check out my article Are Supplements Necessary?)

My Current Supplements

My supplement routine has been pretty constant for a while. I found what works for me — what (in my opinion) is effective and not excessive. Some people may use more supplements and some people may use less. This is just what I use currently.

1.) Shakeology – still my favorite supplement. It ensures that I get everything I need each and every day to perform at my best. All my vitamin and mineral needs are covered and it simply tastes amazing. I still use it primarily for breakfast.

2.) Whey protein – I’ve tried lots of brands but currently I am using ISO-100 from Dymatize. It’s extremely pure and almost entirely protein. Each serving is 24 g of protein with only 1 g of carbs, and 0 g fat. Some whey proteins taste better but often those have excess carbs and fat that I don’t want.

3.) Creatine monohydrate – I use a constant maintenance dose of 5 g of creatine. Plain creatine monohydrate is what’s proven to work and over time I really believe that. I have stopped using different designer brands and instead stick with plain creatine. For more of my take on creatine, see Back to Creatine.

4.) BCAAs – I really like using Xtend as an intra-workout. BCAAs are protein’s building blocks. The protein we eat is broken down into BCAAs through digestion. In supplement form, BCAAs are basically predigested and ready to be used as fuel. I work out in the morning on an empty stomach so I find it very beneficial to give my muscles some fuel during my workouts. I use one scoop of Xtend in a water bottle and sip it throughout my workouts.

5.) Pre-workouts – I have a few in my cabinet, but I really don’t need them. A lot of people become dependent on pre-workouts. If I feel like I need a boost I use a scoop, but otherwise I’ve got enough drive and determination without stimulants. Make sure to always assess tolerance to stimulants while using a pre-workout. Start with a half dose and see how you respond. Many pre-workouts are loaded with stimulants, so you just want to be careful. For good, pure, and safe pre-workout, check out E&E from Beachbody. It is very balanced when it comes to the stimulants it uses (primarily caffeine).

6.) D-Aspartic Acid – this has been a fun experiment to test out a reputable testosterone booster. I use right around 3 g and usually go a month on followed by a month off. Like creatine, this is a very cost-effective supplement in my opinion so I’ve enjoyed trying it out (even though I would NOT consider it necessary).

That’s really it. I don’t tend to use Results & Recovery unless I’ve done a really taxing and long cardio workout. I used it for a long time and I do think it helped my results. It seems I’m now just in phase where have not been using it as regularly and my results haven’t suffered.  I get in my morning Shakeology post workout and that has been great for recovery.

I really recommend just keeping it simple. For most people I would start with Shakeology and whey. Especially in the case of Shakeology you know you are getting everything your body needs. It’s really a nutritional insurance policy! Beyond that, everything else is really just a bonus. Don’t fall into the mindset that you have to have supplements to succeed. There are plenty of teamRIPPED members that have had great transformations just from dialing in proper nutrition and Bringing It hard!

My Supplement Timing

Early AM workouts – 

Before workout – pre-workout (if needed) + DAA
During workout – 1 scoop Xtend
Post workout/breakfast – one scoop Shakeology + 1 Scoop whey + 5 g creatine + ice + water

Then I do sometimes use whey throughout the day for snacks as needed to reach my daily protein target.

As you can see even my supplement timing is pretty straightforward. More and more I know and see that simple works. It’s about being consistent and being dedicated. There are no magic pills. Pick supplements that are proven to work and be realistic about their impact on your progress. If nutrition is 70% of your results, supplements might make up 10% and the workouts 20%. There simply is no substitute for accurate nutrition tracking. Bring it and Beast UP teamRIPPED!

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