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Supplement FAQs

*Before you ever use any supplements, it’s important that you check with your doctor first*

Q: What supplements do you take / recommend?

A: Supplements that I use / recommend are Shakeology, Recovery Formula, whey protein powder, creatine, and a pre-workout. I use Results/Recovery Formula immediately after finishing my morning workout as a post workout recovery drink. I recommend it to those who either feel sore after working out or feel wiped out later in the day after working out.  It will really help with those symptoms, as they are an indicator that your muscles didn’t get what they needed post-workout to replenish and build themselves.  I use Shakeology every day, as part of my breakfast.  I take whey protein several times throughout the day to keep my protein intake up and meet my daily goals. When using a pre-workout, I take it about 30 minutes before my workout.

Q: What is Shakeology?

A: Shakeology is probably the most popular supplement that Beachbody has to offer, and it can act as a meal replacement if you are looking to cut body fat, or as a snack in addition to your normal meals if you are looking to gain mass.  Of all Beachbody supplements available, this is the only one I can’t live without, and I highly recommend this product to anyone who asks.  Since starting it during my second month of Round 1, I haven’t gone a day without it!  You can learn more about Shakeology by clicking here.

Q: What is the Recovery Formula?

A: As you know, when you workout you are tearing your muscles. Immediately after you’re done with your training for the day, those muscles you used go into “recovery” mode and start rebuilding. In order to rebuild properly, they need protein and carbohydrates to carry that protein. They “feed” your muscles and allow them to make a better recovery and get stronger! It’s good to take this after both cardio and resistance workouts.  To know whether or not your body needs the Recovery Formula, ask yourself the following 2 questions:  1) Do I feel sore and tight for most of the day following my workout?, and 2) Do I feel wiped out and out of energy later in the day following my workout?  If you answered “Yes” to either of these, the Recovery Formula will do wonders for you.  Remember, though, it’s 200 calories, so you’ll have to factor that into your totals for the day.  If you are trying to keep the calories low during the fat shredder phase, you can try ½ scoop and see if that does the trick.

Q: Should I take the Recovery Formula after cardio workouts?

A: Yes, you should take the Recovery Formula after every intense workout! The only one I wouldn’t take it after is X Stretch and Yoga.

Q: Should I take the Recovery Formula after I work out if it’s late at night?

A: Even if you work out late and go to bed shortly afterwards, you still need to take the Recovery Formula! (If you’ve determined you need it from the above criteria)

Q: Should I take creatine?

A: I use it.  It’s naturally occurring in our bodies, and facilitates muscle building and recovery.  There has been a significant amount of research on creatine, and I feel comfortable that it is a safe and effective supplement.  I encourage you to google it and study it for yourself before deciding to use it.  Read my article “Creatine Revisited” to learn about the types and dosages.

Q: What do you think about the P90X Protein Bars?

A: This isn’t a BB approved answer, but I prefer Pure Protein bars (from Wal-Mart).  The main reason is that they are the lowest in sugar of any that I’ve tried, and keeping my sugar intake as low as possible is my goal.  With that said, I must say that the P90X Protein Bars are very good! They contain a lot of protein (18 grams), which helps with your protein requirements, as well as a good amount of carbohydrates (37 grams), which help you keep your energy level up throughout the day.  If you are on a Phase 3 nutrition plan, the P90X bars are perfect.  If you are on the Fat Shredder plan, get the Pure Protein bars like I use.  All protein bars are a little pricey, but they are the perfect snack to give you a boost of protein and fill you up on the go.

Q: Should I take a PWO (pre-workout) before every workout, or just the resistance workouts?

A: I always take it before every workout because it gives me more energy. It will help with your endurance during cardio workouts, and help you maximize your pumps during the resistance workouts.  If you use a PWO that has creatine in it, you have to cycle off of it (2 months on, 1 month off).  1MR, Jack3d, etc. all have creatine in them.  Beachbody’s preworkout, E&E, does not contain creatine, and thus does not require cycling.

Q: Will a PWO (pre-workout) like E&E, 1MR, Jack3d, etc. affect my sleep?

A: Whether or not it affects your sleep patterns depends on how your body reacts to the supplement. Since they contain high doses of caffeine, most likely it WILL affect your sleep if you take it any later than 2 or 3 in the afternoon. You need to assess your tolerance level.

Q: What supplements should I take to gain mass?

A: You can actually use all of the supplements that I listed above to gain mass. Remember, gaining mass has a lot to do with your diet and proper timing of supplements! Read more about tips for gaining mass in the “How to build mass” section of my Q&A, as well as my bulking diet in the “Nutrition Tips/ Sample Diets” tab.

84 comments
RickWright2
RickWright2

Coach Wayne--What do you think of the Doctor's CarbRite Diet Protein Bars? They have 18 grams of protein . Sugar Free & only 200 cal.  They have 24 grams of carbs--but only 2 grams of net impact carbs! When calculating daily carbs, would you count 2 or 24?

CoachWayne
CoachWayne moderator

 @RickWright2 Those sounds fine. I count total carbs. Fiber (soluble) still has some calorie impact and I find it easier than worrying about not carbs.

Matthew
Matthew

Hey Coach Wayne, I was wondering if I could use P90X E and E pre-workout supplement. I am 16 years old and I really want to start bringing it! Would it be a smart thing to be taking it at my age or would it be bad? Let me know! Thanks!

CoachWayne
CoachWayne moderator

Matthew, I would check with your doctor before using any supplements at your age. 

Joel M.
Joel M.

Coach, I'm sure I have seen this answered before somewhere, but can't remember where...i take kre alkaline every day, one before and one after the workout. My pre workout also has creatine in it. Does it hurt at all to take a pre workout with creatine while taking the kre alkaline? Also, does it hurt to take a kre alkaline before bed if I also take 2 for the morning workout? Thanks

Coach Wayne
Coach Wayne

Joel, 5-10g of creatine monohydrate is a good dose for most men. I doubt your PWO has more than 5g (if it even has 5g at all). You will be fine. The creatine would be best to take at a consistent time, but if you have to take it like that every now and again that shouldn't hurt at all.

Tori
Tori

Thanks for the advice. That's all I'm already doing, so it's great to know I'm on the right track!

Tori
Tori

Hi Coach Wayne, Tonight is my last night of P90X Round 1. Now that I am confident in my ability to keep up, I'm ready to BRING IT again for Round 2, only this time I want to really dial in my eating and add in supplements as well. However, I haven't the first clue on where to begin with choosinh supplements. I've read your articles and watched the videos about your favorites, but wonder what would be right for me as a female (5' 5", 160lbs (down 20!!). I've been to GNC and the Vitamin Shoppe but leave feeling very overwhelmed...what to take, when to take it, with or without food, etc. Any thoughts on what I should start with? I definitely am still focused on fat burning and developing longer, leaner muscles. Thanks for your time! Tori

Coach Wayne
Coach Wayne

Hey Tori, my recommendation for women is to keep it simple. My wife only uses Shakeology (every day) and a recovery drink on her hard workout days. That's it. And that's really all she needs.

Diego
Diego

Coach Wayne, I am thinking about starting to use creatine. I am almost finished with phase 2 of P90x and I've lost some weight but I still have a lot of fat to burn off. Do you recommend taking it now or waiting until I shred more fat and get leaner? Thanks, Diego

Coach Wayne
Coach Wayne

I'd say to start it now Diego. Creatine is great for muscle and strength building, and it has no effect on body fat so it won't slow your progress with shedding fat.

Ildar
Ildar

Hello Coach, I just started P90X and went trough week one, it was tough at times especially Yoga!!!! I'm using Jay Rob Protein should i replace it with Optimum Nutrition Gold 100% Whey ? thank you very much Ildar

Coach Wayne
Coach Wayne

Hey Ildar, I'm not familiar with that brand of protein. But tread my article "protein review" to learn about how to select the best protein value for your budget.

Alex
Alex

Thanks a bunch coach, reason asking is because GNC has this deal where they are selling the O.N casein, the O.N whey protein, and opti-men for 80 bucks, and I wanted to know if casein was a good idea during the fat shredding phase.

Alex
Alex

Hey Coach. If I am going to be in the Fat Shredding Phase, do you recommend taking casein at night? I will already taking whey protein as a supplement.

Coach Wayne
Coach Wayne

Hey Alex, casein is great. I tried it and the kind I got tasted so bad that it wasn't worth it to me, so I just went back to using a scoop of whey in the evening. Although yes, casein is more ideal in the evening.

Micah Lease
Micah Lease

Hey Coach, I am really strapped for cash, and am just starting out on Insanity. If I can only get one supplement, which one should I get??

Coach Wayne
Coach Wayne

Hey Micah, my favorite 3 supplements (the only ones I'm using now) are whey protein, shakeology, and results/recovery formula. My favorite of those is Shakeology (best overall health benefits), but it's also the most expensive of those 3 LOL!

clay
clay

hey coach, i believe i can get whey protein and i used some creatine back in high school so i should be able to get that as well, if i get just these two how am i looking on the supplements deal?

Coach Wayne
Coach Wayne

Hey Clay, whey protein is a great way to be sure you hit your daily protein targets. And I like creatine, along with some other supplements. I review my list of favorite supplements in the "my favorite supplements" section under "nutrition zone".

clay
clay

thanks coach and i will!

clay
clay

Hey coach, i havnt started my p90x yet but i will Monday morning. im already a descent sized guy because of my weight lifting classes throughout high school, im only 5'7" and 19 years old and i originally weighed 240 and am now 192 but i am going to be shipped to boot camp for the Marines march 5 so i just plan on getting ripped and in the best physical shape before i leave, i just wanted to know do i have to take any kind of supplements to do this? because im out of work so i cant afford to much. any info and advice would be nice, thanks.

Coach Wayne
Coach Wayne

Hey Clay, supplements help you maximize results, but you don't "have to" use them. Sounds like you don't have room in the budget for them. That's fine. Do your best and forget the rest! Read my article "why supplement" for more on that!

Nathan
Nathan

Hey coach Let me know what you think. My supplements are as follows. Shakeology with fiber for breakfast. Kre alkaline pills in the morning. Nano vapor on lift days for pre workout and 1mr for cardio/core. Synthesize for intra workout and r and r for post workout. With two kre alkaline and two glutamine. Does this seem ok or am I going overboard with it. Also do I have to take my second dose of krealkaline before or after workout? Also take a multivitamin. Thanks in advance.

Coach Wayne
Coach Wayne

Hey Nathan. That looks perfect! That's what I always did (prior to this experimental round of no supplements other than shakeology, whey, and r/r). I'd take the kre-alk after the workout with the r/r.

Darran
Darran

Hey Coach, I want to order some products from your website so you get the bennies but I would like them to all ship together as a single order. Each time I click on a product from your website, a new beachbody page is opened with an empty shopping cart. Do you know if I order one product and the beachbody page is opened and I then add additional products from that beachbody page, will you reap the benefits of the additonal products? I hope I made that clear enough. If not, please let me know.

Coach Wayne
Coach Wayne

Hey Darran, thanks for thinking of me! Yes, once you click on a product from my site it takes you to the TBB shopping page and any extra stuff you get will also be credited to me since you ordered through me. Thanks!

Matt
Matt

Hey coach how many Kre-Alkalyn caps did you take? I,m a tall guy 6.1 so I was thinking that two caps per day would'nt do the job? How many did you take on the cycle? Many thanks.. Matt (UK)

Coach Wayne
Coach Wayne

Hey Matt, follow the directions on your bottle. Mine said to take 2 caps, 2x per day (so 4 total). But they come in various strengths so like I said, read your bottle's directions.

Nathan
Nathan

What do you mean about timing four supplement intake for gaining mass? Do you time your creatine intake? I know to time the pre workout.

Coach Wayne
Coach Wayne

Hey Nathan, by timing supplements I mean that I use my Shakeology for breakfast to really jumpstart my day and keep me feeling full and energetic, I use R/R formula immediately after my workout to recharge my muscles so they grow and get stronger, I use my whey throughout the day to keep my flow of protein constant, and I use my creatine with the recovery formula to help it absorb better.

Darius
Darius

thanks coach wayne

Darius
Darius

hey coach, I'm trying different supplements and i wanted to know if you knew anything about the product FORCE FACTOR, and if so, is it ok to use for p90x workouts?

Coach Wayne
Coach Wayne

Hey Darius! I haven't used Force Factor specifically, but Pre-workouts are fine and I've used several other brands.

matt
matt

Thanks this gives me a other opinion :)

matt
matt

Coach Wayne is Kre-Alkyline better than plain old creatine monohydrate? I'm going to start on creatine again at the next month and was wondering if it's worth spending more.

Coach Wayne
Coach Wayne

Hey Matt, in my opinion, yes. I got mine on sale from Bodybuilding.com, so it wasn't a whole lot more expensive, and I feel like it works better with less bloating feeling (although I didn't bloat a lot before).

matt
matt

Thanks for you help :)

matt
matt

Thanks, by the way can you take that Kre-Alkalyn with jack3d?

Coach Wayne
Coach Wayne

Matt, yes, you can take it with a pre-workout.

matt
matt

Hey Coach Wayne, with creatine you said before you don't load any more. So how many grams do you take on the maintenance? 5g-10g?

Coach Wayne
Coach Wayne

Hey Matt, when I was taking creatine monohydrate, I would take 5g in the morning and 5g in the evening. I am now taking Kre-Alkalyn which is a pH buffered form of creatine and you don't take as much (I'm taking 3g morning and 3g evening).

Chris
Chris

If you could only take one supplement and your goal was gaining muscle, what would you take? Protein?

Paula
Paula

Coach Wayne, Do you take both the Recovery Formula and the whey protein shake right after your workouts? I did that last week on my cardio days and about an hour later I felt pretty crummy in my tummy. Thank you.

Coach Wayne
Coach Wayne

Hey Paula, I don't take whey protein right after my workouts. I only take R/R. I take some whey about 45 minutes BEFORE my workout, and I have Shakeology about 45 minutes AFTER my workout, but the only thing I have right after a workout is R/R.

Paula
Paula

I work out 6 days out of the week. Should I take creatine even on my off day? Should I be taking creatine on Sundays? Thank you.

Coach Wayne
Coach Wayne

Hey Paula, on the 2 months that you are using creatine, you should use it every day. On the 1 month that you cycle off, you should stay off it the whole time.

Santhosh
Santhosh

That's exactly the information I needed. Thanks Coach.

Coach Wayne
Coach Wayne

Well Santhosh, those are definitely the 2 I think are most important. The other supps I take are more "for fun" (Pre-workout, creatine).