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Get Strong

Supplement Guide

Your supplement guide for

BUILDING MUSCLE

At Reflex Supplements we’re all about helping you reach your best, and pushing you to limits that you might not have thought possible.  Whether you’re prepping for a contest, gaining strength to perform better at your sport, or just looking to add more lean mass, we’re here to get you on your way.

reflex supplement guide
reflex supplements strength training
Designed by our team of supplement and fitness experts, this guide gives you the information you need to build strong, hard muscle.

STRENGTH

is more than superficial

Being strong makes many of our day-to-day activities easier, protects us from injury, and keeps our metabolism burning (even while at rest). Preserving muscle mass as we age has also been shown to be a key predictor of survival, keeping us fit and active as time ticks on.1

got
gains?

Whether you’re looking to tone up, or build some serious mass if you’re lifting weights, you’ve got to eat. It takes roughly 2,800 calories to build one pound of muscle. But before you go stuffing your face with any calorie dense food (aka cookies and cake), remember that nutrients as well as calories are required for making effective gains.

When we workout we break down muscle tissue. To rebuild and grow new muscle tissue we need calories from a specific source. We need protein. Aim to get 1-1.5g of protein per kg of body weight2 as a baseline.

Your muscle building Supplement Plan

RISE & GRIND

Timing Supplement Why? Our Current Fave
Within 30 minutes of waking
Green Food Powder

Concentrated dose of veggies

Nutrient dense base of vitamins, minerals and chlorophyll

These nutrients play a key role in protein synthesis, and promoting cellular regeneration

PhD Pharma Greens
Contains a wide spectrum of nutrient dense ingredients, trace minerals, plus pre and probiotics in just one convenient scoop

New to Green Food Powders?

Simply mix your greens with your liquid of choice like water, sugar-free electrolytes, coconut water, or blend into your favourite smoothie recipe.

START STRONG

Timing Supplement Why? Our Current Faves
Within 30 minutes of training session Pre-Workout Formula

Gives you a jolt of energy

Helps you focus in on explosive strength with ingredients like beta-alanine, and creatine

FOR WOMEN

GAT Nitraflex
Clinically tested, high intensity pre-training formula. Helps magnify energy, alertness, strength, and stamina

FOR MEN

ProSupps Mr Hyde
Contains a ‘strength matrix’ (beta-alanine, creatine, and l-citrulline,)
Helps muscles work harder and longer, getting you bigger gains

GET IT DONE

Timing Supplement Why? Our Current Faves
Within 30
minutes
Post
Workout
High Quality Protein Powder

Fuels muscles to rebuild and repair so you can do it all again
FOR WOMEN

Magnum Quattro
Clean protein powder with 30g of protein from four different sources to maximize your recovery

FOR MEN

Perfect Sports
The Hulk

Monster gainer with 1,000 calories per serving, 50 grams of pure protein
Full serving of fruits and veggies to meet all your nutritional needs

FINAL FUEL

Timing Supplement Why? Our Current Fave
Post
Workout
Creatine

Shown to increase protein synthesis and body mass

Improves athletic performance (especially in high intensity training like weight lifting)

Allmax C-VOL

5g of creatine
Additional L-carnitine and beta-alanine shown to also increase protein synthesis and muscle volume

EXTRA CREDIT

Timing Supplement Why? Our Current Fave
AM/PM Testosterone Booster

Class of herbal supplements aimed at naturally increasing your testosterone levels

Testosterone regulates libido, energy, immune function, and muscle development.

Ballistics TRT

Contains seven pharmaceutical grade herbs
Help naturally boost testosterone levels, HGH (human growth hormone) and stimulates lean muscle production, stamina, recovery

Building strong lean muscle mass means…

Training like an athlete

Eating like a nutritionist

Sleeping like a baby

DO’S & DON’TS

Here are do’s & don’ts to help you get the most from your cleanse

Eat

DO

  • Quality protein throughout the day (lean meats, poultry, fish, lentils, whey or plantbased protein powder)
  • Whole nuts & seeds, cold pressed oils and nut butters (especially those rich in Essential Fatty Acids, such as chia, hemp, flax, pumpkin seeds and walnuts)
  • Fruits & veggies (especially dark leafy greens and lower sugar fruits like berries)
  • High fibre root veggies (such as sweet potatoes, beets, carrots)
  • Healthy fats for cooking (coconut oil, ghee, grass-fed butter, olive oil)
  • Quality carbs (oatmeal, quinoa, wild rice)
  • Green Tea & Matcha Tea

DON’T

  • Eat packaged food products with added sugar
  • Drink Alcohol
  • Eat refined carbs such as white grains, or flour

Move

DO

  • 5 hours of physical activity per week (combination of cardio, high intensity training, and weights)
  • Daily ‘non-workout’ physical activity (taking the stairs, housework, playing with your kids)

DON’T

  • Overtrain
  • Sit for long periods of time

Lifestyle

DO

  • Sleep 7-9 hours per night
  • Keep hydrated throughout the day
  • Stay consistent with your routine and set realistic timelines for your goals

DON’T

  • Skimp on sleep
  • Yo-yo diet

SORE MUSCLES?

DOMS (AKA delayed onset muscle soreness) is the sore, stiff feeling in your muscles when you’ve worked them hard.

To help reduce muscle soreness be sure to stay well hydrated, consume foods naturally help to reduce inflammation (citrus, tart cherry, turmeric and pineapple are great choices), or take a recovery bath with epsom salts.

1 “All About Muscle Growth | Precision Nutrition.” 2010. 29 Jul. 2016 <http://www.precisionnutrition.com/all-about-muscle-growth>
2 “All About Muscle Growth | Precision Nutrition.” 2010. 29 Jul. 2016 <http://www.precisionnutrition.com/all-about-muscle-growth>

 

Your Guide To Gains: Supplement and Diet Disclaimer: Information in this guide is for information purposes only. Before starting any supplement, diet, or exercise plan it is strongly advised that you check with your healthcare practitioner. For questions on any of the supplements or recommendations in this guide, please visit your nearest Reflex Supplements location.

WE ARE

REFLEX NATION

For more expert advice visit your local Reflex Supplements or get social with us

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