The Ultimate Bulletproof Guide to Fitness, Exercise Supplements and Recovery
- Pre-workout nutrition, the form of exercise you choose and how you approach recovery all play significant roles in your ability to achieve your fitness goals.
- The benefits of exercise include more than building muscle and burning fat, as your mind also reaps the rewards of movement.
- Find out which supplements and fuel sources to use before you hit the gym, along with tips and tricks for optimal recovery following your workouts.
Achieving your fitness goals requires more than just loading up a barbell and hitting some full-depth squats and picture-perfect deadlifts. And as much as going on a morning run may help you inch closer to achieving your ideal body composition, utilizing supplements and following science-backed recovery protocols can provide a significant boost to those efforts, too.
From choosing the right pre-workout fuel to selecting which exercises to perform to investing time and resources in recovery, there are several critical factors involved in the fitness journey. So, whether you’re kicking off a new year new you plan or simply need some direction on how to optimize your current training regimen, we’ve got you covered. Below, you’ll find an easy-to-navigate guide featuring our best exercise content, followed by recovery tips to help you feel refreshed and ready to tackle your long-term fitness goals.
Exercise prep: the best energy supplements, proteins and more
While we’re big proponents of fasting, there’s no doubt that what you put into your body before you exercise can have a significant impact on your performance. But in a world where there are countless pre-workout supplements and products available, what exactly belongs in your stack and your stomach?
Let’s take a closer look at key components of exercise prep that can help put you on a path to success.
Both your body and your brain need energy to perform at their best. Sometimes, though, it can be challenging to figure out what supplements to take to stay fueled throughout the day. From brain-boosting nootropics like NeuroMaster (which supports memory and focus) to body-focused supplements like Forbose (which supports cellular energy production), discover all the ways you can increase energy at the cellular level.†
Plus, we even give you some guidance on how to support good gut bacteria!
Coffee lovers never need much of a reason to start sipping. But once you discover the benefits java can bring to your fitness performance, it won’t take long before you start brewing up a cup of clean, toxin-tested coffee as a regular part of your pre-gym routine.
If increased focus, greater gains and a speedier metabolism sound appealing, a pre-workout cup of joe is the way to go. Plus, you may be surprised at some of the other ways coffee can support your workout…
Looking for another way to fuel up before you hit the gym? Consuming just a tablespoon of MCT oil can yield significant benefits, including jumpstarting your metabolism.† Whether you mix some Brain Octane C8 MCT Oil into your coffee (hello, Bulletproof Coffee!) or spoon it into your protein shake, incorporating this quality fat source into your pre-workout nutrition regimen is a smart exercise-prep strategy.
Fitness gurus often talk about beta-alanine, but what exactly is it? More importantly, is it worth incorporating into your stack? Ultimately, this popular non-essential amino acid supplement does have science-backed benefits, especially from an exercise performance perspective.
Learn the suggested dosage and supplementation plan to help you reap the rewards of beta-alanine.
While it’s important to slow down and appreciate the little things in life, it’s equally important to maximize your efficiency when you’re working out. And if you want a little more pep in your step, there are certain supplements that can support your fleet-footed efforts.
Looking for that extra edge that’ll help take your training to another level? There are six supplements designed to do just that. Find out why creatine has been a staple in the fitness community for decades, along with other supplements that can supercharge your exercise efforts.
Different ways to exercise–and why you need it
Sticking with the same exercise routine simply isn’t an optimal way to train. Just like our minds, our bodies appreciate new challenges, and forcing your muscles, tendons and ligaments to undergo different stresses via various movements will ultimately make you stronger and more well-rounded.
So, if you’re tired of doing the same thing in the gym, these resources can inspire you with new ideas to level up your routine.
Everyone can benefit from building lean muscle and burning fat. And while making gains and improving your body composition requires discipline, it also requires the right mix of exercises. It may seem logical to stick to cardio, but there are plenty of science-backed benefits of incorporating strength training into your routine, too. Discover how to build the ultimate workout plan that involves both forms of exercise.
Your body and your mind reap the rewards of movement. However, that doesn’t mean you have to make the trek to the gym every day to break a sweat and put your muscles to work. From taking on the slackline to strapping on some rollerblades for that childhood throwback, there are countless ways to exercise that are both fun and beneficial for your overall health.
How can you make the most of your home fitness plan? We cover everything needed to accomplish your goals, including which fuel sources should be in your arsenal (hint: a smoothie made with Dark Chocolate Energy Collagen Protein is a fantastic way to start your day), which supplements to include in your stack, which foods belong on your plate and how to modify workouts to fit your environment.
Needless to say, you’ll be primed to tackle your fitness goals from your living room to your patio, and everywhere in between.
From heightened concentration to reduced stress levels, there are several health benefits to being in the great outdoors. (Bonus: Vitamin D!) Whether you take a walking tour through your city or plant a home garden, it’s a win-win when you can achieve movement in the fresh air.
Working with a personal trainer can be a great way to get you on track. The best part? You don’t need to leave your home to receive inspiration and guidance. Virtual instructors like Evan Betts and Alex Scolari flex their fitness knowledge and deliver uniquely designed programs to people all over the world using various social media and streaming platforms.
So if you need a little push right from home, feel free to give any of the six virtual instructors we spotlighted a follow. You’ll connect with not only passionate leaders, but also communities of fellow fitness-minded folks who can provide inspiration and support along the way.
The mental health benefits of exercise
Is there a payoff to pouring out all that sweat in the gym aside from burning fat and building lean muscle? The benefits of exercise extend far beyond physique- and performance-based goals. In fact, moving around can be tremendously helpful for your mind, too.
How so? Here are some of the ways you can benefit from exercise that don’t have anything to do with weight management, building bigger biceps or hitting a new personal record, aka PR.
Taking care of your mental health is equally as important as any efforts to improve your physique. Fittingly, exercise can help manage stress and allow you to enjoy a more relaxing sleep. And if you want to shave some time off your mile run, it’s critical to get quality zzzs.
By the time you learn about the benefits exercise can provide for sleep and stress management, you’ll surely make movement a part of your mental health regimen.
It’s easy to focus all your efforts on building bulging biceps and sculpted triceps. But achieving a body composition goal won’t feel nearly as rewarding if your mind is overwhelmed with stress and distractions. That’s exactly why mind-body wellness practices like yoga and meditation belong in the ultimate fitness plan.
Of course, there are other methods to help achieve balance and unburden yourself from stress. And whether you fall in love with one practice or incorporate a few into your weekly routine, you’ll be doing your mental and physical health a huge favor.
Tight muscles and a stressed mind isn’t a recipe for success. Yoga, though, is a fantastic way to give your body and brain some well-deserved love. In addition to improving your mobility and flexibility, you’ll be working on your mental health.
Setting an intention, remaining present and focusing on each pose will help put you on the path to less stress and more serenity.
Everything you need to know about workout recovery
You know what to consume before you hit the gym. You know what to do when you’re there. But what should you do after you’ve completed your workout?
Although we saved recovery for last, it’s actually one of the most important topics in this guide. On the contrary, if you neglect the recovery process, you will be behind the proverbial eight ball when it comes to making consistent progress—even if you perfect your pre-workout nutrition and exercise plan.
From tips and tricks designed to get you back to 100% to how a popular spice can help manage inflammation, here’s everything you need to know about workout recovery.
From supplements to stretches to post-workout smoothies, there are several key factors that play a role in recovery. We took a deep dive into every aspect involved in getting back to prime form for your next workout. Following these science-backed tips and tricks will help your muscles, tendons and joints get ready for action when you step back into the gym.
Not sure what to sip on after your workout? Post-workout nutrition is vital to helping muscles recover, so a smoothie (with benefits!) is the perfect way to feed your body the nutrients it needs to grow.
We’ve compiled a collection of tasty recipes that include ingredients aimed at recovery. From a berry-matcha mix made with Vanilla Bean Energy Collagen Protein to a keto-friendly, supplement-rich blend made with Coconut Charcoal, there’s no shortage of variety here.
Turmeric is much more than a flavorful spice used in Middle Eastern cooking. In addition to lending its signature vibrant yellow hue to dishes, it provides daily inflammation support thanks to curcumin. Learn more about this powerful ingredient, and find out how our sugar-free Turmeric Gummies can support your recovery efforts.†
While not as active as other forms, yoga nidra is one of the best ways to reach a Zenlike state. Sometimes referred to as “active sleep,” this meditation practice guides you through the four stages of brain wave activity. Once you reach a hypnagogic state, your body will be in deep relaxation and your mind will be far less stressed.
Often overlooked but incredibly important, hydration is necessary not just for workout recovery but optimal health. But is it really as simple as drinking eight glasses of water a day? Discover what optimal hydration looks like, along with other tips and tricks to support your performance goals.
The bottom line: No matter what your goals are, building the ultimate fitness plan is a multi-step process. Not only do you need to consider pre-workout nutrition, supplementation and the actual exercises you do, but you also must invest time in taking care of your mental health and physical recovery. By incorporating the practices, tips and tricks outlined above, you will reap the well-earned rewards and move closer to becoming the best version of you.
Want to make the most of your time in the gym? Get ready to unleash your culinary skills with pre- and post-workout meals that contain the ingredients you need to thrive and grow.
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