My Pre & Post-Workout Supplement Routine

These days I buy all my products in bulk. This allows me greater control and flexibility in making my own supplement stack, but also requires a fair amount of research, knowledge, and careful measurement. I have to know when to cycle and be very careful not to overdose and accidentally explode my heart, poison my liver, or kill a kidney! Don’t worry, it’s really not that complicated and probably much safer than taking proprietary blends containing chemicals and fillers of unknown kind.

I don’t add any sugar or flavors. Taste is not a problem for me, but soggy chunks are. So I use a powered mixing bottle that eliminates chunks and whips air into the shake for a nice, smooth consistency.

Pre-workout Shake

  • 6 ounces cold, filtered water
  • 25 grams unflavored bulk whey protein
  • 3 grams unflavored bulk creatine
  • 2 grams bulk beta-alanine
  • 3 grams bulk citrulline malate 2:1
  • 500mg bulk niacine

Post-workout

After my workout I mix a shake and take a few pill supplements. The pills include a 360mg Omega-3, 1000mg vitamin C, 1000mcg B12, and a daily multi-vitamin. Here’s the shake:

  • 6 ounces cold, unfiltered water
  • 25 grams unflavored bulk whey protein
  • 3 grams unflavored bulk creatine

Nighttime

  • 6 ounces cold, unfiltered water
  • 25 grams unflavored bulk whey protein

I also drink lots of cold water throughout the day. Before every meal and anytime I am hungry between meals I drink half a liter of water first.

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