Welcome to this edition of the EverBold Newsletter! This month, we're focusing on the five supplements you should be taking every single day to optimize your health, performance, and recovery. These supplements are particularly beneficial for masters athletes, helping to maintain peak performance and overall well-being.
Sponsor Introduction
We're excited to introduce Thirdzy as our sponsor for this edition. Their sleep support powder, Thirdzy, is essential for enhancing sleep quality and recovery. Save 20% with my code Jasonzzz at this link. Check them out to support your recovery and performance
The 5 Essential Daily Supplements
1. Creatine
Why You Need It: Creatine is one of the most researched and effective supplements available, known for its ability to increase muscle mass, strength, and exercise performance. It works by helping to produce more ATP, the primary energy currency of cells, which is crucial during high-intensity activities.
Benefits:
Increases muscle strength and power
Enhances performance in high-intensity exercise
Supports muscle recovery and growth
Improves cognitive function and brain health
Dosage: The recommended daily dosage is 3-5 grams. It's best taken post-workout but can be consumed at any time of the day. Consistency is key for optimal results. Preferred provider = Black Label Supplements
2. Beta Alanine
Why You Need It: Beta alanine is an amino acid that helps produce carnosine, a molecule that buffers acid in muscles, increasing physical performance and reducing fatigue during high-intensity exercise.
Benefits:
Delays muscle fatigue
Enhances endurance and stamina
Improves performance in high-intensity activities
Supports muscle recovery
Dosage: The recommended daily dosage is 4-6 grams, divided into smaller doses to avoid tingling sensations (paresthesia). It can be taken before or after workouts for best results. Preferred provider = Black Label Supplements
3. Whey Protein
Why You Need It: Whey protein is a high-quality protein source that contains all essential amino acids. It's quickly absorbed by the body, making it ideal for muscle repair and growth post-exercise. Preferred provider = Black Label Supplements
Benefits:
Promotes muscle growth and repair
Enhances recovery post-exercise
Supports immune function
Helps maintain a healthy weight by promoting satiety
Dosage: The recommended daily dosage is 20-30 grams per serving, taken post-workout or as needed to meet daily protein requirements. It's best mixed with water or milk for optimal absorption.
4. LMNT (Electrolytes)
Why You Need It: Electrolytes are essential minerals that support numerous bodily functions, including hydration, muscle function, and nerve signaling. LMNT provides a balanced mix of sodium, potassium, and magnesium to keep you hydrated and performing at your best.
Benefits:
Maintains proper hydration
Supports muscle function and reduces cramps
Enhances exercise performance
Helps balance electrolytes lost through sweat
Dosage: The recommended daily dosage is one LMNT packet mixed with 16-32 ounces of water, consumed during or after exercise to replenish lost electrolytes.
5. Thirdzy (Sleep Support)
Why You Need It: Thirdzy is a sleep support powder designed to improve sleep quality and recovery. It contains a blend of amino acids and nutrients, including a collagen base rich in glycine, to promote deep, restorative sleep and muscle recovery.
Benefits:
Enhances sleep quality and duration
Supports muscle recovery and growth
Reduces anxiety and calms the nervous system
Promotes overall well-being
Dosage: The recommended daily dosage is one scoop of Thirdzy mixed with 8 ounces of water, taken 30 minutes before bedtime. For best results, ensure you maintain a consistent sleep schedule.
Bonus: Multivitamin or Custom Vitamin Stack from Blokes
Why You Need It: A high-quality multivitamin or a custom vitamin stack can fill in any nutritional gaps in your diet, ensuring you get all the essential vitamins and minerals your body needs to function optimally. Blokes offers tailored vitamin stacks that cater to your specific health and performance needs, providing a comprehensive solution to support your overall well-being.
Benefits:
Supports immune function
Enhances energy levels
Promotes overall health and wellness
Addresses specific nutrient deficiencies
Dosage: Follow the recommended dosage on the multivitamin or custom vitamin stack packaging. Typically, one serving per day is sufficient to meet your nutritional needs. For a custom vitamin stack, consult with Blokes to determine the best combination and dosage for your individual requirements.
Incorporating these five supplements (plus vitamins) into your daily routine can significantly enhance your performance, recovery, and overall health. Remember, consistency is key, and it's essential to combine these supplements with a balanced diet and regular exercise for optimal results.
Join Our Training Program: Ready to take your training to the next level? Join our next Bolder Athlete Cycle starting Monday, July 27th. Sign up now and start your journey to peak performance!
Stay strong, train smart, and stay Bold!
Jason Grubb
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