Whether you're just starting your fitness journey or a seasoned athlete, I'm sure you have asked yourself, someone else, or the internet "what supplements should I be taking?"


The specific supplement you take depends on your goals but no matter what your goal is (ie. performance, aesthetic, or longevity) supplements in general can and should be utilized. However, no one knows what brand to trust with thousands of products on the market.


I have tried tons of brands over the past 10 years and I have always come back to 1st Phorm for outstanding customer service and for producing the highest quality and best tasting supplements.

Use the links below for free shipping.

Before diving into the specific supplements, let me start off by saying, supplements don't work unless you do. Your main focus should be building a consistent workout routine and then worrying about supplements. If we think of our bodies like a car, the engine is our training and the gasoline is our nutrition/supplements to fuel performance. Better the fuel, better the performance. However, without an engine, the car isn't going to go anywhere, no matter how good the fuel is. So focus on the basics first.


After establishing a consistent workout routine, you can start to think about "what supplements should I be taking? While it does depend on your goals as I stated above, a post-workout protein shake should be included in every individual's diet (who exercises regularly).


Protein is the most important macronutrient that you consume every day and it is the building block for your body. Consuming enough protein on a daily basis from whole foods can be a challenge for most so having whey protein as a post-workout shake can help supplement your diet and contribute to the success of your goals.


Performance Reasons - You're breaking down your muscles when training so the faster you can repair them the better. Whey Protein is a fast digestive protein that speeds up the recovery process and keeps you performing day after day.


Aesthetics Reasons - Fat loss and weight loss are two different things. It sounds obvious but fat loss is losing fat and weight loss is losing weight, which can be fat, water, muscle, etc. To ensure you're losing fat and building lean muscle mass, adequate amounts of protein are necessary.


Longevity Reasons - Aging is inevitable. As you age, your muscle mass decreases so consuming more protein can help you age with strength instead of becoming weak and frail.


You can consume enough protein from whole foods but for the reasons above, I take Phormula-1 Whey Protein right after every single workout. I would never recommend something I don't take myself but I believe in what the brand stands for and it's the best tasting and highest quality protein. My favorite flavor is chocolate but what's great is 1st Phorm offers a 110% money-back guarantee if you're unhappy with your flavor or purchase. So zero risk to you. They also have plant-based as an option if that is your thing. Investing in yourself is the best investment you can make.


Creatine is for your performance-driven athletes and while there is a lot of controversy around creatine, it is the most scientifically studied supplement to be proven safe and effective.

Creatine floods your muscles with energy, promotes nutrient uptake, and hydrates muscle tissue. It improves athletic performance drawing in nutrients to repair post training too.


To simply put it, creatine hydrates the muscle and a hydrated muscle is a healthy muscle and a healthy muscle is a high performing muscle. I mix 5 grams of creatine in my post workout protein shake every training day.


This protein powder delivers sustained assimilation meaning it is taking on the same profile and replicating the protein we consume in whole foods.


It is for any time of the day and can be used to replace a meal, supplement a meal, or be an additional meal but I drink it in the mornings as an additional meal. I put the pumpkin spice latte flavor in my coffee and it helps me hit my daily protein goal for all of the reasons why listed above. You can also make protein waffles, pancakes, muffins, bars, etc, or just drink it as a shake to ensure you're getting enough protein on a daily basis.


If you're looking for a post-workout protein, Phormula-1 (above) is for you. If you're looking for an anytime protein to supplement your diet, Level-1 (this one) is for you


1. Drink Plenty of Water

Water is extremely important regarding your overall metabolism. Your body’s cells have metabolic processes that need water and nutrients in order to function - water is what helps these nutrients arrive at the cells. A great general recommendation would be to consume 100-120 ounces of water per day.

2. Build Muscle

Weightlifting/resistance training can help increase the number of calories you burn in a day because it helps stimulate and create lean body mass or muscle tissue. Muscle tissue is very metabolically active, while fatty tissue is not. 1 pound of muscle will burn roughly 8-10 calories per day while at rest, which is about 3x more than fatty tissue.

3. Eat plenty of Protein

To help rebuild and repair the damage done from training, you want to consume proteinIt helps provide the nutrients needed for the body to have energy and rebuild itself. It also has a high thermic effect, meaning it takes more energy to break down proteins, so you will burn more calories while digesting proteins compared to other foods.


4. Walk

Walking is the most underrated form of exercise for improving overall health, fat loss, and life span. Not only does walking help you burn more calories and more body fat in general, but it can also help with natural energy levels. When your energy is up, you will feel more like working out, it's easier to say no to temptations, and you're more likely to stick to your plan.

Plus, it is a sustainable habit that we can build into our healthy lifestyle long-term! 


5. Sleep

Sleep is very important in regulating your metabolism, hormones, and appetite. When sleep-deprived, it can have a negative effect on your body's ability to burn calories and increase hunger/cravings. Plus, people are more likely to skip workouts due to lack of sleep, as they feel "too tired" to head to the gym.