My Supplement Stack: What I Take And Why

Disclaimer: This information is for educational purposes only and is not medical advice. Always consult with your physician or a qualified healthcare professional before starting any new supplementation or fitness regimen.

Hey everyone, Coach Joe here!

You see me in the gym every day, pushing limits, hitting new PRs, and hopefully inspiring you to do the same. A question I get asked a lot is about what I take to help with my training and recovery. It's a great question, and I want to be completely transparent with you all.

First off, let's make something clear: I do not take anything that could be considered a performance-enhancing drug (PED) like testosterone, SARMs, or peptides. I believe in hard work, consistent training, and smart nutrition as the foundation of my fitness. While I understand there are legitimate medical reasons why some individuals might use those substances under professional supervision, I'm simply not at a point in my journey where that's necessary or desired. My focus is on optimizing my natural capabilities.

So, what do I take? I rely on a select few supplements that are well-researched, widely available, and generally considered safe. I think of them as tools to support my efforts, not replace them.

Here's a breakdown of what's in my personal stack, why I use them, potential benefits, any risks to be aware of, and how you can get similar benefits through whole foods:

1. Creatine

What it is: Creatine is a naturally occurring compound found in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.

• Potential Benefits:

  • Increased Strength & Power: It's one of the most effective supplements for boosting strength and power output in short bursts of activity.

  • Improved Muscle Mass: Creatine can help increase muscle cell volume and promote muscle growth.

  • Enhanced Exercise Performance: You might find you can squeeze out an extra rep or two, or maintain higher intensity for longer.

  • Faster Recovery: Some studies suggest it can aid in muscle recovery after intense workouts.

• Evidence Efficacy: High. This is one of the most researched and scientifically validated supplements on the market, with an overwhelming body of evidence supporting its benefits for strength and power.

• Risks:

  • Water Retention: Creatine can cause your muscles to hold more water, leading to a slight increase in body weight. This is generally intramuscular and not body fat.

  • Digestive Issues: Some people may experience mild stomach upset, cramps, or diarrhea, especially with high doses or when not adequately hydrated.

• Naturally Occurring Sources: Creatine is found primarily in animal products: Red meat and fish (beef, pork, salmon, and tuna). You would need to consume a very large amount of these foods to get the equivalent dose found in a standard supplement.

2. Beta-Alanine

What it is: Beta-alanine is a non-essential amino acid that combines with histidine to form carnosine in your muscles. Carnosine acts as a buffer against lactic acid buildup.

• Potential Benefits:

  • Increased Endurance: By buffering acid in your muscles, beta-alanine can delay fatigue, allowing you to train harder for longer, especially during high-intensity exercise lasting 60 seconds to a few minutes (perfect for many CrossFit WODs!).

  • Improved Performance: This can lead to increased total work performed and, over time, better gains in strength and muscle mass.

• Evidence Efficacy: High. Research consistently shows that beta-alanine supplementation significantly increases muscle carnosine levels and improves performance in high-intensity efforts within that 1-4 minute window.

• Risks:

  • Paresthesia ("Tingling"): The most common side effect is a harmless tingling sensation on the skin, often in the face, neck, and hands. This typically occurs with higher doses and can be mitigated by taking smaller, more frequent doses.

• Naturally Occurring Sources: Beta-alanine is found in foods that contain carnosine, such as meat, poultry, and fish. The quantities found in food are often not high enough to achieve the muscle saturation levels required to see a performance-enhancing effect.

3. L-Arginine

What it is: Arginine is an amino acid that plays a role in various bodily functions, including protein synthesis and the production of nitric oxide.

• Potential Benefits:

  • Improved Blood Flow ("Pump"): Arginine is a precursor to nitric oxide, which helps dilate blood vessels. This can lead to better blood flow to working muscles during exercise, potentially enhancing nutrient delivery and the coveted "muscle pump."

• Evidence Efficacy: Low to Mixed. The evidence for oral arginine supplementation significantly increasing nitric oxide levels and improving performance in healthy athletes is weak. This is because much of the orally ingested arginine is broken down by the body before it can have a significant effect. Many pre-workout supplements have switched to L-citrulline, which is often shown to be a more effective way to increase nitric oxide levels in the body.

• Risks:

  • Digestive Issues: High doses can cause nausea, diarrhea, and abdominal pain.

  • Lower Blood Pressure: Due to its blood-dilating effects, individuals with low blood pressure should be cautious.

• Naturally Occurring Sources: Arginine is found in most protein-rich foods, including red meat, poultry, fish, dairy products, eggs, soy, and nuts and seeds. The body is also capable of producing arginine on its own.

4. ZMA (Zinc, Magnesium, and Vitamin B6)

What it is: ZMA is a supplement containing zinc monomethionine aspartate, magnesium aspartate, and vitamin B6 (pyridoxine). These are essential minerals and a vitamin that are crucial for many bodily functions.

• Potential Benefits:

  • Improved Sleep Quality: Both zinc and magnesium play roles in regulating sleep, and many users report better, more restful sleep.

  • Muscle Recovery: Magnesium is vital for muscle contraction and relaxation.

  • Testosterone Support: It can help prevent deficiencies in zinc and magnesium, which can negatively impact testosterone production.

• Evidence Efficacy: Low to Mixed. While the benefits of zinc and magnesium for general health are strong, the evidence that the specific ZMA blend boosts testosterone or performance in individuals who are not already deficient is weak. Its main benefits are in correcting deficiencies and aiding sleep.

• Risks:

  • Digestive Issues: High doses can cause nausea or diarrhea.

  • Interaction with Medications: Zinc can interfere with antibiotic absorption.

• Naturally Occurring Sources: You can't find ZMA as a whole food, but you can find the individual minerals in a variety of foods:

  • Zinc: Red meat, poultry, shellfish (oysters), nuts, seeds, and legumes.

  • Magnesium: Leafy green vegetables (spinach, kale), nuts and seeds (almonds, pumpkin seeds), and dark chocolate.

5. L-theanine

What it is: L-Theanine is an amino acid commonly found in tea leaves. It's known for its ability to promote relaxation without causing drowsiness.

• Potential Benefits:

  • Stress Reduction: L-Theanine can promote an "alpha wave" state in the brain, associated with relaxed alertness, reducing feelings of stress and anxiety.

  • Improved Focus & Attention: When combined with caffeine (as in tea), L-Theanine can enhance focus and reduce the jitters often associated with caffeine alone.

• Evidence Efficacy: High. The evidence for its calming and focus-enhancing effects is strong, particularly for reducing stress and anxiety without causing sedation.

• Risks:

  • Generally Safe: L-Theanine is widely considered safe with very few reported side effects.

  • Potential for Blood Pressure Reduction: In very high doses, it might mildly lower blood pressure, so those on blood pressure medication should be cautious.

• Naturally Occurring Sources: The primary natural source is tea leaves, especially green tea, black tea, and oolong tea.

My Philosophy: Foundation First

Remember, supplements are just that: supplements. They are designed to supplement a solid foundation, not replace it. My priorities, and what I encourage all of you to focus on first, are:

1. Consistent Training: Show up consistently and stick to the program.

2. Nutrient-Dense Nutrition: Fuel your body with whole, unprocessed foods.

3. Adequate Sleep: Recovery happens when you rest.

4. Hydration: Water is essential for every bodily function.

   
   

If you're considering adding any supplements to your routine, I always recommend doing your own research and, more importantly, consulting with a healthcare professional or registered dietitian. They can help you determine what's appropriate for your individual needs and health status.

Stay strong, keep grinding, and Let gooooooooooo!

Coach Joe