Your Title: The A-Z of supplementation

Base Supplements

Whey Protein Powder Whey protein, making up to 20% of milk's protein, is a top pick for ramping up muscle protein synthesis, the key to muscle growth. It's loaded with branched-chain amino acids (BCAAs), the muscle-building champions.

Dosage: Take as needed, but stick to 1-2 servings daily.

Multivitamin You might miss out on vital vitamins and minerals when you're cutting calories. That's where a multivitamin comes in handy. Plus, intense training can zap your body's vitamin and mineral stash, messing with your muscle growth and strength gains.

Dosage: Take a multivitamin recommended by your coach once or twice daily with meals. Look for brands offering 100% of your daily needs for vitamins C, D, E, most B-complex vitamins, zinc, copper, and chromium. Dr. Agyeman will advice which supplements work best. Alternatively, she might recommend IV nutrient therapy.

During-Workout Drink: If you're hitting high-intensity workouts regularly, consider a drink with Essential Amino Acids (EAAs) and a lactic acid buffer like beta-alanine to keep you going strong. But if you're exercising casually to burn calories, skip the during-workout drink.

Dosage: Have one serving during each 30–60-minute workout session.

Omega 3 Fish Oil Fish oil is packed with omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic aid (DHA), which bring a heap of health and performance perks. They help ward off heart disease, stroke, muscle breakdown, and joint issues. Plus, they boost brain function and aid in shedding fat.

Dosage: Take 1-3 grams with a main meal each day.