Your Goal-Based Supplement Guide

At bStrong, we believe the foundation of your fitness success is simple: consistent training, quality nutrition, good sleep, and stress management. That’s where 95% of your progress will come from.

But if you’ve dialed in those basics and are looking for small, helpful extras, certain supplements are often discussed as potential tools that may support your goals. We’re not here to push supplements on anyone, just to provide general information for your consideration.

⚠️ Important Disclaimers: This information is for general educational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional, such as your doctor or a registered dietitian, before starting any new supplement regimen, especially if you are pregnant, nursing, taking medication, or managing a health condition.

bStrong does not endorse any one supplement brand across the board—but we do use and recommend some products ourselves. In particular, we may receive referral commissions from Thorne if you purchase through our links or practitioner portal. We only suggest these because we trust the quality and use them personally. There's no pressure—please make informed decisions that work best for you.

🔹 Goal: Fat Loss / Body Composition

These supplements are often discussed for their potential to help you feel more energized and full, or to support recovery when in a calorie deficit.

• 💪 Protein Powder

  • Potential Benefit: May help individuals hit daily protein targets to support muscle retention while losing fat.

  • Common Dosage: 20–30g per serving; a common recommendation is ~0.7–1g of protein per pound of ideal bodyweight per day.

• 🌿 Fiber Supplement (e.g. psyllium husk, inulin)

  • Potential Benefit: May support feelings of fullness, healthy digestion, and blood sugar stability.

  • Common Dosage: 5–10g per day with plenty of water.

• 💧 Electrolytes

  • Potential Benefit: Often used to aid hydration and energy, especially when sweating more.

  • Common Dosage: Per product label; look for products containing sodium, potassium, and magnesium.

• 🥬 Greens Powder (optional)

  • Potential Benefit: May contribute some micronutrients if your vegetable intake is inconsistent.

  • Note: Not a replacement for real fruits/vegetables. The bioavailability of nutrients from greens powders can vary significantly compared to whole foods.

  • Common Dosage: As directed on the label.

🏋️ Goal: Muscle Gain & Workout Performance

These supplements are commonly used to support performance in the gym and recovery between sessions.

• ⚡ Creatine Monohydrate

  • Potential Benefit: Widely studied for its potential to boost strength, power, and training volume.

  • Common Dosage: 5g per day; generally considered safe for continuous use without cycling.

• 💪 Protein Powder

  • Potential Benefit: May help individuals meet daily protein needs, particularly post-workout or between meals.

  • Common Dosage: 20–30g per serving.

• 🚀 Pre-Workout

  • Potential Benefit: Often used to provide a temporary boost in energy and focus before lifting.

  • Common Ingredients to Look For: Caffeine (100–200mg), citrulline (6–8g), beta-alanine (2–5g).

  • Use with Caution: Can cause jitters, tingling sensations (paresthesia from beta-alanine), or sleep disruption. Start with a lower dose to assess your tolerance.

• 🐟 Omega-3s (Fish Oil)

  • Potential Benefit: May support joint comfort and help manage inflammation associated with intense training.

  • Common Dosage: 1,000–3,000mg combined EPA/DHA per day.

🧬 Goal: Health, Longevity & Recovery

These supplements are sometimes considered to support long-term well-being, particularly if dietary intake or sleep quality isn't optimal.

• 🌈 Multivitamin

  • Potential Benefit: May help address general micronutrient needs that may be missed through diet alone.

  • Common Dosage: 1 serving per day, as indicated on the label.

• ☀️ Vitamin D3

  • Potential Benefit: Important for immune function, mood regulation, and bone health. Deficiency is common, particularly in regions like the Pacific Northwest.

  • Common Dosage: 1,000–2,000 IU per day (getting levels tested by a doctor can provide guidance if unsure).

• 🛌 Magnesium

  • Potential Benefit: May support sleep quality, muscle recovery, and metabolic function.

  • Common Dosage: 200–400mg per day (magnesium glycinate or citrate are often preferred for absorption and gastrointestinal tolerance).

• 🦴 Joint Support (e.g. glucosamine, MSM, turmeric)

  • Potential Benefit: Some individuals report reduced joint discomfort; however, scientific evidence for these compounds can be mixed or less robust compared to other supplements.

  • Common Dosage: Follow product label; individual results may vary significantly.

• 🌙 Sleep Support (e.g. magnesium, GABA, L-theanine, melatonin)

  • Potential Benefit: May assist with falling asleep or improving perceived sleep quality for some individuals.

  • Use Cautiously: Avoid daily dependence whenever possible; prioritize fundamental sleep hygiene first.

  • Common Dosage: Varies by product—start low to assess individual response.

✅ Sample Supplement Combos by Goal

• 🔥 Fat Loss: Protein + Fiber + Electrolytes + Greens Powder

• 💪 Muscle Gain: Protein + Creatine + Pre-Workout + Fish Oil

• 🧠 Health: Multivitamin + Vitamin D + Fish Oil + Joint or Sleep Support

💡 Final Guidelines & Important Considerations

• Start Simple: Don’t try everything at once. Introduce one supplement at a time to monitor its effects on your body.

• Prioritize Quality: The supplement industry is not as strictly regulated as pharmaceuticals. Look for products that are third-party tested for purity, potency, and absence of contaminants (e.g., NSF Certified for Sport, Informed Choice, USP Verified).

• Monitor How You Feel: Pay close attention to your body's responses. If something doesn't work for you or causes adverse effects, stop using it. Individual responses can vary widely.

• Food First: Supplements are intended to supplement your efforts, but they do not replace good nutrition, consistent training, adequate sleep, and stress management. These foundational elements remain paramount for your health and performance.

• Always Talk to Your Doctor: Before starting anything new, especially if you have existing health conditions, are taking medications, or are pregnant or nursing, consult with a qualified healthcare professional.

• Your Responsibility: You are solely responsible for researching and selecting any supplements you choose to consume. By choosing to use any supplements mentioned or implied in this guide, you acknowledge and accept the inherent risks associated with their use and agree that bStrong and its trainers are not liable for any adverse effects or consequences.