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.
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.
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 |
Progressive VegeGreens Each scoop contains a broad spectrum of nutrients and 6-8 servings of fresh veggies |
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 WOMENGAT Nitraflex FOR MENProSupps Mr Hyde |
|
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 WOMENMagnum Quattro FOR MENPerfect Sports |
|
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 |
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 |
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 <https://www.precisionnutrition.com/all-about-muscle-growth>
2 “All About Muscle Growth | Precision Nutrition.” 2010. 29 Jul. 2016 <https://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.
