W E LC O M E TO I S O M E T R I C S M A S S S U P P L E M E N T G U I D E

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 BRANCHED-CHAINED
AMINO ACIDS
History of isometrics





WHY: (BCAAs) Support your immune system. 



Every time you lift weights and exercise, you are placing an enormous
amount of stress on your muscles. 



If your muscles can not fully support these stress levels, you're going to
slow down your development regarding muscle recovery, because not all
essential amino acids can be produced by your body and must be 

supplemented. 



By not taking BCAAs you’re at risk of losing strength and muscle tissue.
That is why supplementation with BCAAs before, during, and after 

exercise is essential when working out. 



WHEN: Before, during, or after your workout, are all good times to take
BCAAs. 



I personally recommend taking a total of 10g on training days. 



Start with 5g of BCAAs before working out and 5g after your workout. 



This allows a steady stream in the body while training and recovery. On
rest days I recommend 5g in the morning to help boost your immune 


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system...






CREATINE



WHY: (CREATINE) although our bodies naturally produce creatine, and
we get some from foods like meat and fish. 



Creatine is still highly recommended for all types of athletes. 



Creatine helps to increase your overall workout intensity and Quicker
ATP recovery. This allows you to train longer and more intense which
leads to building more muscle mass along with endurance. 



WHEN: I recommend taking your creatine after your workout. 



Reason for this is that I personally don’t like training with a bloated 

stomach. In addition, this also helps with keeping your energy levels after
the gym. 



It’s not uncommon for some people to take it before they hit the gym 

combined with their pre workout. I recommend on Training days taking
15g-20g and on rest days 5g-10g. 



Keep in mind some creatine products require a longer loading phase and
my say to take more. Always follow the recommend dosages on the 

label. 






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PRE-WORKOUT



WHY: Pre-workout has become the go to supplement for all athletes. The
reason for this is the benefits it has on mental focus and increased stam-
ina. These major benefits help increase your workout load at the gym
which leans to greater endurance and increased muscle mass and
strength. Train harder and longer with great focus equals more gains.



WHEN: Pre workout should only be taken on training days. I recommend
following the suggested dosage on the label and take 30 mins before
workout. I would also say to cycle on and off of it. 1 month on 1 month
off, this helps not letting your body become dependent on it.




MULTI VITAMINS 



WHY: Vitamins are found in many of the foods we eat. 



Assuming you’re on a well-balanced diet. It can be very confusing and
time consuming trying to figure out what foods has what vitamins plus
how much you need daily. 



Multi vitamins help with making sure you are taking in the vitamins you
need daily. Vitamins help your body work properly, they help the body 

develop and grow. 



Working out does require a lot of resources for the body to heal correctly.
If you are not taking multi vitamins I strongly recommend looking in to it. 




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WHEN: There is no specific best time to take your multi vitamins. I recom-
mend taking them at the same time every day. This will help you with
keeping it consistent. As for dosage amounts, you should stick to what
the label recommends. 




WHEY PROTEIN



WHY: WHEY Protein helps a lot when it comes to making sure your
meeting your daily protein intake. Whey protein supplements provide a
good source of amino acids. 



This allows your body to use complete proteins to repair the muscle 

tissues. I recommend eating food for most of your daily protein intake,
but also supplement it with whey protein supplements to make sure your
taking in the essential amino acids to complete your proteins.



WHEN: I recommend taking 60g of whey protein daily. Break it down in
three shakes a day with 20g each shake. 



The first shake should be taken right after your workout or for breakfast
depending on your training schedule, the second as a mid-day snack,
and the third an hour before bed. 



This allow you to keep feeding your body the essential amino acids
thought out the day and while you sleep to help the repair the muscle tis-
sue.