STOKE (Training)

Supplements to get your body and mind in shape for peak performance. Take these during the training phase of your next excursion. These supplements are perfect for building muscle, burning fat, boosting energy, and/or reducing muscle soreness and fatigue so you can optimize your training to be in peak performance shape for the next send.

When training, whether for strength, endurance, or overall fitness, the right supplements can enhance performance, recovery, and results. Here’s a list tailored for training support:

1. Protein Powders

  • Why: Essential for muscle repair and growth, especially post-workout.
  • Types:
    • Whey protein: Fast-digesting, great for post-workout.
    • Casein protein: Slow-digesting, ideal before bed.
    • Plant-based proteins: Good for vegans (pea, rice, or soy protein).
  • How to Use: Mix with water/milk within 30 minutes of training or as a meal/snack supplement.

2. Creatine Monohydrate

  • Why: Increases strength, power, and muscle size by improving energy production (ATP) during high-intensity exercise.
  • How to Use: 3-5 grams daily. Loading phases (20g/day for 5 days) are optional.

3. BCAAs (Branched-Chain Amino Acids)

  • Why: Helps with muscle recovery and reduces soreness during prolonged or intense workouts.
  • Key Ingredients: Leucine, isoleucine, and valine.
  • How to Use: 5-10 grams before or during workouts.

4. Pre-Workout Supplements

  • Why: Boosts energy, focus, and performance.
  • Common Ingredients: Caffeine, beta-alanine (for endurance), citrulline malate (for blood flow), and taurine.
  • How to Use: Take 20-30 minutes before training.

5. Beta-Alanine

  • Why: Helps buffer lactic acid, delaying muscle fatigue during high-intensity training.
  • How to Use: 2-5 grams daily (may cause a mild tingling sensation).

6. Electrolytes

  • Why: Replenishes sodium, potassium, magnesium, and calcium lost through sweat. Crucial for hydration and muscle function.
  • How to Use: Mix electrolyte powders or tablets with water during or after workouts.

7. Omega-3 Fatty Acids

  • Why: Reduces inflammation, enhances recovery, and supports joint health.
  • How to Use: 1-3 grams daily from fish oil or algae oil supplements.

8. Multivitamin

  • Why: Covers potential nutrient gaps to support overall health and recovery.
  • How to Use: Choose a high-quality multivitamin and follow dosing instructions.

9. Glutamine

  • Why: Aids in recovery and supports immune function, especially during intense training cycles.
  • How to Use: 5-10 grams post-workout.

10. Caffeine

  • Why: Boosts focus, energy, and endurance performance.
  • How to Use: 100-300 mg about 30 minutes before training. Avoid late in the day to prevent sleep disruption.

11. Collagen + Vitamin C

  • Why: Supports joint, tendon, and ligament health, particularly useful for high-impact training or injury prevention.
  • How to Use: 10-15 grams of collagen daily with a source of vitamin C for better absorption.

Bonus: Specialized Supplements for Endurance Athletes

  • Carbohydrate Powders (e.g., maltodextrin, dextrose): For sustained energy during long workouts.
  • Nitrates (Beetroot Juice): Enhances blood flow and oxygen utilization.

Notes:

  • Consistency matters: Supplements work best alongside a balanced diet, adequate sleep, and a well-designed training program.
  • Start simple: Focus on basics (protein, creatine, electrolytes) before adding extras.
  • Check quality: Choose trusted brands with third-party testing (NSF Certified, Informed-Sport).