Foundations
Electrolytes
Brand TBD
You sweat out more than water. Sodium and potassium drive hydration, blood pressure regulation, and muscle contraction. In Phoenix this is not optional.
Straight talk
If it has 2 g of sugar and 40 mg of sodium, it's candy.
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Also in The Floor
Creatine Monohydrate
Brand TBD
- Form
- Unflavored micronized powder
- Dose
- 5 g daily. Timing doesn't matter, consistency does
The most-studied sports supplement there is. Supports strength output, training volume, and cellular hydration. Cheap, boring, and it works.
Skip the loading phase. Skip anything labeled HCl at four times the price.
Vitamin D3 + K2
Brand TBD
- Form
- Softgel, D3 5,000 IU with K2 MK-7
- Dose
- 1 softgel with a meal containing fat
Most men who train indoors are low. Supports bone density, immune function, and normal testosterone production. K2 belongs in the same capsule, because it directs calcium where it should go.
Get a blood panel first. Dose to your labs, not to a bottle.
Magnesium Glycinate
Brand TBD
- Form
- Capsule, 200–400 mg elemental
- Dose
- 200–400 mg, 60–90 minutes before bed
Involved in hundreds of enzymatic processes, including muscle relaxation and sleep quality. Glycinate is the form that absorbs without sending you to the bathroom.
Oxide is the cheap form. It is a laxative, not a supplement.