Thanks for the question.
We assume you mean that you are working out and what supplements would be best to support the results (you shouldn’t need to take anything during a workout other than fluids as needed). Therefore, the overall answer depends on your goal but there is a baseline supplement program we give everyone to help with support recovery, accelerate exercise-induced results and health. I have placed that below with instructions and eat times.
Please feel free to contact us if you need more.
Sport, Health, Activity Recovery, & Performance Baseline (Level1) Program
Daily:
• dotFIT Active Multivitamin and Mineral (or Over 50 if at this age group)
o Take as directed with meal(s)
Daily as needed:
• FirstString or WheySmooth (depending on allotted daily calories for body composition goal)
o Use as directed to make sure you get ~1gm of protein per pound of LBM (or weight if not overweight) daily from all sources including foods divided 5 times daily
o Can be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs
• SuperCalcium
o Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food/shake intake
- Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary
• SuperOmega
o Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish
Workout days
• FirstString or WheySmooth (depending on allotted daily calories for body composition goal*)
o Take 2- scoops 30-40min before workout & repeat same dose immediately post exercise
*May substitute favorite dotFIT Nutrition High Protein Bar based on venue convenience
Meal Timings
• As possible eat every 4-hours
• Large pre-training/event meal 2-3Hr before training
• Large post meal ~30-60min after last post workout supplement
Early morning training
• Eat a large pre-training type meal the night before
• Consume only the pre-workout snack/shake before & follow workout day supplement schedule above
Tournament play (multiple games)
• <1.5Hr break: bars and hydration/electrolyte recovery drink
• 1.5-2.5Hr: small pre-training-type meal
• >2.5Hr: normal pre-training meal
Fluid Recommendations*
• 16 oz 2Hr before activity (extra 8-16 oz 1hr before on hot days)
• 4-8 oz every 20 minutes during activity
• 20 oz for every pound of weight loss post-activity
*Use electrolyte formula (e.g. Gatorade) and water as directed