Below is the list of supplements that have helped me maximize my results during my P90X / Insanity / P90X2 transformation. There are others I’ve tried, but I didn’t feel they gave me as much “bang for my buck” as these. This is not to say that you NEED these. I am just saying that I wouldn’t want to put in the time, effort, and energy into an intense workout program like P90X or Insanity without having these supplements to maximize the benefits of all that hard work. With that said, here’s my favorite supplements — the ones I feel are ABSOLUTELY worth the cost:
I have THREE supplements in my “Must Have” list — things I think are essential and will help your body be at it’s very best =
1) Shakeology = This is by far my favorite Beachbody supplement (in fact, it’s the only one on my “Must Have” list). I gave it a trial run just to see what the hype was about (they offer a 30 day guarantee so you have nothing to lose). Well, after the first month on Shakeology, I signed up for home direct and have been using it EVERY day since. There seem to be 2 types of people when it comes to Shakeology – those who haven’t tried it and are skeptical about the price, and those who have tried it and now rave about it. It does cost twice the amount of regular whey protein, but it’s got hundreds of nutrients and supplements in it, so comparing it to plain protein powder isn’t a fair comparison. You’ll have to decide if it’s in your budget or not, but to me it’s worth the money. To learn more, click here.
2) Whey Protein Powder = You will need to consume a lot of protein to fuel your muscles. You don’t have to use a protein powder if you plan on eating enough lean meats to meet your protein quota, but on a fat shredder diet that will take A LOT of meat!! It’s more practical to plan on using a protein powder to help you meet your daily requirements. Beachbody sells Whey protein powder, but I primarily use GNC’s Wheybolic Extreme 60 and Dymatize Iso-100 because they are a little more affordable and have a higher protein content per serving. They also have enough glutamine in them that I don’t have to supplement it separately. That’s handy for the budget. Your body should get about 10g of glutamine per day in total, so if you don’t get that in your protein powder, you may need to buy some separately, but most good protein powders will give you that much, especially if you take 2-3 servings of protein powder each day (which I typically do). To learn more about protein powders, click here.
3) Results / Recovery Formula = When you push your body hard, it is critical to get out of the “catabolic” state and back into the “anabolic” state as quickly as possible. Intense exercise depletes your body’s stores of glycogen, electrolytes, and naturally occurring creatine and glutamine. It also causes your body to release cortisol (which will break down muscle for energy). We want to exercise hard, but we want to reverse this catabolic process as fast as possible, and that’s why a recovery drink immediately after a workout is so important. It needs a small amount of protein, a lot of fast absorbing carbs, electrolytes, creatine, and glutamine. The Results / Recovery Formula has all of that, which is why I use it after every intense workout. To learn more about it, click here.
This concludes my list of “MUST HAVE” supplements. A person with just these 3 can expect PHENOMENAL results with their fitness. But there are a couple extras that are in the “FUN TO HAVE” category, especially if building muscle mass is a priority of yours ….
4) Creatine = This supplement helps volumize the muscles with fluid so that they can draw more nutrients in to aid with recovery and muscle building. Creatine is also used by the body to generate energy during intense exercise (through ATP) which can improve performance and allow you to get those extra reps, thus pushing your muscles harder. I get my creatine monohydrate from GNC (plain monohydrate …. NOT a mix with sugar and calories in it). There is a lot of research out there about creatine (how to use it and what versions of it are “best”). To learn more about creatine, click here.
5) Pre-workout Energy Booster (like E&E / 1 MR / Jack3d) = I like the intensity and energy of a pre-workout supplement. I have used Jack3d , N.O. Loaded, 1 MR, NanoVapor, and E&E. Pre-workouts aren’t designed to taste good LOL, but they work great! Most have creatine in them (the exception to that is the E&E, which does not have creatine in it). They will also have stimulants like caffeine, and vasodilators like beta alanine. Pre-workouts can affect different people differently, so it’s typical for people to have different “favorites”. To see more on the E&E Pre-workout, click here.
6) Intra-workout (like Xtend or Purple Wraath) = Since I work out on an empty stomach in the mornings, I like to get a little fuel (in the form of branched chain amino acids, or BCAA’s) during my workout. It gives my muscles a little fuel, helps prevent a catabolic situation (like I talked about in the recovery formula section), and the intra-workout supplements also have some electrolytes and vasodilators which help with blood flow and getting a “pump”. This isn’t a necessity, but when working out on an empty stomach I find it definitely helps me push harder and transition to recovery better. I currently use Scivation Xtend, but have also used (and liked) Purple Wraath and Intrabolic.
I’ve addressed these supplements in my updated nutrition / supplement video, which you can watch below =
Hi Coach! Great site, im almost finishing Insanity awesome results and going to up it to the next level with the X! Can you send Shakeology to the UK? if so how much do you charge? many thanks
@dynamicdave1983 TBB does not ship outside of the US and Canada. Send me an email and I can tell you about the only work around I know of.
Coach, I heard that drinking chocolate milk with low fat milk is one of the best post workout drinks. What do you think?
Gwoziewicz I would use a real recovery drink mainly to avoid high fructose corn syrup. Recovery drinks (like R&R) also boast more benefits with extra vitamins/minerals/etc. From a straight macro-nutrient look, choc milk might come close, but go fat free. Any fat will just slow digestion.
Hey Coach wayne,
How much Results and Recovery formula and how many ounces would you advice to use as a intra workout suppliment during a workout ??
David, R&R is $49. I would mix it as recommended with 12 oz or even a little more (16 oz or so) to use throughout your workouts. http://teamripped.com/supplements/p90x-resultsrecovery/ Another good option intraworkout is BCAAs. Check out: http://teamripped.com/bcaas-branched-chain-amino-acids/
Thank you for the reply Coach !
How many scoops of results and recovery formula during a workout with the 160z would you recommend?
David, I will still do 2, but make sure you are earning it and using it with tough workouts.
Last question regarding this Coach.. Im a little confused. If I'm really pushing hard (lets say during max plyo) would I take 2 scoops of results and recovery during the workout... Then take another 2 scoops of R&R for recovery aftewar the workout if I relaly pushed hard??
David, no take it once a day at most. You could always use one scoop during and one post (you may just want two water bottles for the workout). But max 2 scoops in a day.
Tx Coach. I know your an orthodontist, but did you have additional schooling as a nutritionist or sports schience? You have a wealth of information.
David, Just passionate so it has received a lot of my attention. I love reading and learning and then getting to pass it on to help others.
Hey Coach W, From doing all of your supplement research/tryouts, what's your honest opinion on the effect of CLA Tonalin? Does it really work/help? Thx.
MrExpo I haven't used it. But it doesn't seem to have any research backing it up. Check out: http://examine.com/supplements/Conjugated+Linoleic+Acid/
Hey coach as a beginner I had a question. Would it be a waste to get a preworkout and and intra-workout suppliment or should I wait until I am able to keep up with the workout.
Darkhand44 You don't need either. If you were going to pick between the two, BCAA for intra/post workout would be far more beneficial. Really concentrate on getting your diet dialed in and keep it there. That's what will make all the difference.
Coach, is there such a thing as too much "BCAA"? I'm 129 and i want to see if i can be benifit from taking about 30g of BCAA with 10g before work out, 10g after work out and 10g in the afternoon?
Ping2011 I am not sure if it is a question of too much but of what is needed. Most people need about 4-5g of leucine to stimulate a muscle protein synthesis response. Once that response is triggered, more does not increase the response and another dose too soon does nothing to improve the response. I would keep them 3-4 hours a part with one during/after your workout for sure.
Coach, since i cant get the R/R formula here in Germany, i have been using MusclePharms Re-Con as a recovery drink, what do you think about it?
Junior78 Looks pretty good. I would be interested on how many grams of BCAAs it actually has (it has a proprietary blend). Include some whey in your post workout and you should be set.
Hey CoachWayne , hope you are doing well! Do you know if taking your E&E along with your protein shake will affect absorption? I'm going to start working out in the morning and plan on making a protein shake, my scoops of E&E and creatine 30 min before my workout, drink some BCAAs along with the workout and then R/R afterwards. What do you think?
CoachGaston Shouldn't be an issue at all. E&E will always have its biggest stimulative effect on an empty stomach, but it will still be effective.
Started From The Bottom Neither happen "super" fast. Just like it takes time to get out of shape, it takes time to get back into shape. Also, concentrate on one goal at a time. Lose BF and then build muscle. Getting ripped is very different than bulking. One happens best at a calorie deficit (ripped), the other at a surplus (bulking). Here are some good foods for a Fat Shredder plan: http://teamripped.com/fat-shredder-foods
Litosx3x Not much LOL I think it may give you some margin increases in metabolic rate but overall diet and nutrition are going to be WAY more important for fat loss. Stick to nutrition tracking, Fat Shredder, and a deficit.
I am looking at different pre-workout supplements, and I found one called Buzzerk. It had buffered creatine it. Do I still need to cycle that as I would regular creatine?
moroniscow It's more important to cycle PWOs to cycle the stimulants. Otherwise they will become less and less effective.
I am in the military and stationed in Germany, unfortunately for me i am unable to order or receive any supplements that are offered on beachbody.com. I was planning to start my training using the supplements you have listed. Is there alternative supplementation that i can use? We have a PX here on base but its not exactly what i wanted, could you help me out with some suggestions?
Junior, overall nutrition will always be a bigger factor than supplements. So don't spend too much time worrying about what you can get at the moment and what you can't. If you can lock down some whey to help hit your protein budget and even some creatine you will have a good start. BB will ship to almost all APO addresses. It might be worth checking again. Call: 1-800-240-0918
Coach Wayne, Is there any time sensitivity in taking protein shakes. Some people say that right after a workout is ideal. However is it okay to have around 50 grams worth in the evening to meet your protein quota? Or would this be overkill?
Raju1 50g might be a little big (you could add some of those grams elsewhere in your day), but it's not bad. Your body will use it for fuel still.
Coach Wayne, since pre-workout supplements are to be cycled in 8 week increments, how do you get through workouts during the 2 weeks of being off the supplement? Or is it ok to use a different brand during the 2 weeks?
Gwoziewicz You want to cycle off PWOs especially because of the stimulants. You want to give your body a chance to recover. The PWOs will then continue to stay effective. I have been off PWOs for a long time now. Just power through and realize you are helping those PWOs stay effective by cycling them.
Mike, above are my favorite supps. Top 3 are "must haves" and the rest are great additions if you can include them. R&R is a good one for Insanity. You will definitely earn it!
I just bought creatine monohydrate and I'm doing the fat shredder, I was the one who just posted yesterday on your nutrition page haha. I know that creatine holds water weight in your muscles, but I am trying to look more toned. By taking creatine will it make me look more bloated all over or will I still look just as toned, but more muscular? Thanks!
Chris, creatine drives fluid to your muscles. It shouldn't make you bloated. If you do get bloated it is a sign that you are taking too much and have some undigested creatine. I would start with 5g only.
Hey Coach! What do you say about some health specialists stating that about 15% of protein supplement powder is contaminated and that there is no way to know what is safe?
Stephan_M I have never heard of that. Do you have an article or study that states this?
CoachWayne Coach, i heard it from a TV document where health specialists are questioned about nutrition and supplements. They say that supplements are to be taken at risk because of heavy metal contamination. I also found a document here http://pressroom.consumerreports.org/pressroom/2010/06/investigation-tests-reveal-contaminants-in-many-protein-drinks.html
As i started the P90X and using all kind supplements to help me reach my goal, i found myself quite concerned about this....
Stephan_M It would be interesting to read the entire article. I would think with at least what they listed, Myoplex and MuscleMilk could be avoided.
is that a good choice Coach???
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