TRAINING PRE/DURING/POST.	Biotest Surge shake (or comparable shake; never train on an empty stomach!).*
BREAKFAST.	1/4 cup oats (dry measure) with two scoops low carb chocolate whey protein powder (stirred in), one apple (or other fruit).
MID-MORNING MEAL.	Protein bar with one orange (or other fruit).
LUNCH.	Grilled chicken spinach salad with fresh veg gies, olive oil and vinegar for dressing, fish oil soft gels (half of daily dosage).
MID-AFTERNOON MEAL.	One scoop low-carb protein powder mixed in water and ¼ cup almond/walnut mixture.
DINNER.	Lean red meat with steamed vegetables.
PRE-BED MEAL.	Smoothie with one scoop low-carb vanilla pro tein powder, ½ cup blueberries (or other berries), ice, and ½ cup cottage cheese; one ta blespoon natural peanut butter (eaten sepa rately); fish oil soft gels (half of daily dosage).
*NOTE: Those looking to get leaner should use half the recommended dose of protein pow der and add one scoop of low-carb protein powder instead.

BREAKFAST.	Omelet with eggs (two or three) plus one or two additional egg whites with veggies (chopped onions, tomatoes, spinach, and diced tomatoes), fish oil soft gels (half of daily dosage).
MID-MORNING MEAL.	One scoop low-carb protein powder mixed in water and ¼ cup almonds or other nuts; fish oil soft gels.
LUNCH.	Spinach salad with additional veggies and grilled chicken and olive oil and vinegar for dressing, fish oil soft gels (half of daily dosage).
MID-AFTERNOON MEAL.	1 cup low-fat cottage cheese with ¼ cup rasp berries, ¼ cup walnuts (or other fruit or nuts).
TRAINING PRE/DURING/POST.	Biotest Surge shake.*
DINNER.	Grilled chicken; sweet potato; green beans.
EVENING SNACK.	Smoothie with one scoop low-carb vanilla pro tein powder, ½ cup blueberries, ice, and ½ cup cottage cheese; one pear (or other fruit).

SUPPLEMENTS WORTH CONSIDERING

So much money is spent on the marketing and advertising of nutritional supplements that it’s difficult to avoid being brainwashed. The underlying message of these communications is that you cannot maximize your health and athletic performance without nutritional supplements. The reality is that only a very small number of supplements are scientifically proven to enhance the benefits of resistance exercise, and their effect is modest.

In other words, in the pursuit of maximal strength, supplements are optional. The four primary nutritional supplements that I consider worth a try for virtually everyone are creatine, fish oil, protein blends, and vegetable supplements.

Creatine

Creatine phosphate occurs naturally in the body and is one of the most important sources of energy for high-intensity (anaerobic) muscle contractions. Creatine phosphate is able to provide energy so rapidly that it is the muscles’ primary energy source for maximum-intensity efforts such as heavy weightlifting and sprinting. The muscles store it in extremely small amounts, though, so it lasts no longer than 15 seconds during maximum-intensity muscle work.

A tiny percentage of our creatine phosphate stores is synthesized in the body. The rest comes ready-made in protein-rich foods, including fish and beef. But even these foods contain only small amounts of creatine phosphate. That’s why scientists in the 1990s began to look at creatine supplementation as a potential means to enhance high-intensity muscle performance (strength, speed, and power) by increasing the availability of this particular energy source in the muscles. They quickly found that various creatine phosphate precursors, including creatine monohydrate, are readily converted to creatine phosphate in the body and, when taken supplementally, increase creatine phosphate stores in the muscles far beyond the levels that can be achieved by diet alone.

As few as five days of creatine monohydrate supplementation increase creatine phosphate levels in the body by 10 to 40 percent. Dozens of research studies have shown that these increases translate directly into faster muscle development and strength building. However, some people find that creatine has little effect. Scientists refer to these individuals as “nonresponders.” And even among the majority of individuals who do respond to creatine supplementation, some benefit more than others, so if you’re interested in trying it, you’ll just have to see what it does for you.

I recommend that you take three to five grams per day. You can mix the powder into any drink, but most lifters prefer to just include it with their pre/during/posttraining shake. On off days, simply stir it into your green tea. Do not fall for the hype that says that you need a special creatine delivery system full of carbs and a thousand other ingredients. Plain old powdered creatine is very affordable and is all you need to get the job done. You do not need to worry about beginning the supplementation process with a “loading phase,” either; simply taking a small dosage over the course of three to four weeks will get you the same results without any of the minor gastrointestinal problems (stomach bloating and gas) that come with loading.

There has been some public concern about side effects associated with creatine supplementation, including muscle cramping and altered liver and kidney function. However, formal scientific studies have found no evidence of any side effects, except muscle weight gain, and recent comprehensive reviews of the literature have concluded that even long-term creatine supplementation is safe. If you have questions, ask your doctor.

Fish Oil

The American Heart Association recommends that we eat fish at least twice a week to nourish our bodies with healthy fat. But eating fish twice a week or even daily doesn’t provide enough of the essential fatty acids EPA and DHA to meet the body’s needs. A good rule of thumb is to aim for a combined 3,000 milligrams of EPA and DHA per day. The majority of products out on the market provide 180 milligrams EPA and 120 milligrams DHA per soft gel. Thus, you need 10 soft gels per day to reach your “quota.” While it sounds like a ton, it amounts to only a few teaspoons of oil. Fortunately, some companies have created more concentrated versions to make our lives easier. Biotest’s Flameout, for instance, provides the necessary daily total in only four soft gels. Carlson also makes a quality liquid fish oil that you can use to get your allotted dose quite easily. It’s fairly easy these days to find fish oil, whether it’s at the corner drugstore or at your local health food store.

Regardless of the form you choose, I recommend that you take a fish oil supplement every day. Fish oil can help prevent arthritis, heart disease, psychological disorders, gastrointestinal problems, eye issues, and dozens of other maladies that relate to systemic inflammation. Think of it as giving your body the right raw materials with which to build cell membranes.

Protein Blends

As I mentioned above, most successful strength and power athletes (and bodybuilders) consume at least 1 gram of protein per pound of body weight. It is difficult to achieve this level of protein consumption in a calorically efficient way with whole-food protein sources alone. For example, to get 25 grams of protein from lean ground beef, you have to consume roughly 210 total calories. Meanwhile, you need to eat 250 calories of nonfat yogurt to get 25 grams of protein. To get the same amount of protein from a whey protein powder, though, you have to consume only 120 calories. (Although you don’t need to count calories on the Precision Nutrition plan, half the reason you don’t have to count calories is that it’s based on calorically efficient foods.) Protein supplements also afford us more convenience when we’re on the go, and around exercise times, when the last thing we want to do is eat solid food. For these two reasons, I believe that including a powdered-protein drink mix in your daily nutrition regimen is a good idea.

Personally, I prefer protein supplements that combine fast-acting whey protein with slower-acting proteins such as casein. While no protein matches the capacity of whey to increase muscle protein synthesis around a training session, casein actually does a better job of reducing muscle protein breakdown (which is normally elevated after training). Thus, a supplement that combines whey and casein has a more positive effect on net muscle protein balance. If you’re using these supplements during the day as a meal replacement product, opt for low-carb versions and combine them with solid foods (e.g., nuts, fruit).

Other research has shown that protein supplementation is most effective when the supplement is consumed either immediately before or immediately after training. The objective is to make amino acids readily available when the muscles begin their recovery and adaptive response to training in the hours following a training session.

The typical whey protein supplement provides approximately 20 to 25 grams of protein per serving, which is plenty. Research has shown that combining whey protein consumption with carbohydrate consumption around training times enhances the muscle-building effects of whey protein supplementation. It does so by stimulating a greater release of insulin, which delivers amino acids into the muscle cells and initiates muscle protein synthesis. The easiest way to get the combination of protein and carbs you need to maximize muscle protein synthesis after training sessions is to consume a post-training recovery drink such as Surge by Biotest (www.biotest.net) instead of a pure protein supplement.

Vegetable Supplements

If you are able to consistently eat five or more servings of vegetables daily, good for you. But only a quarter of American adults manage to consume even three servings of vegetables daily. Vegetable-based nutrition supplements can help fill the gap. You can purchase capsules and powders made of extracts from a large variety of vegetables, fruits, and herbs.

I’m not saying that vegetable supplements represent an equivalent alternative to whole vegetables, but they do deliver a lot of nutrition and are better than skimping on veggies altogether. You can find them at many health food stores.