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Supplements

Saturday, October 10 · Resets at midnight

0/10
taken today
—
day streak
⚠️ Iron Absorption Rules — Follow Every Day
•Take iron WITH Vitamin C (same time)
•Take iron away from coffee (2+ hours before or after)
•Take iron away from calcium supplements if added later
•Do NOT take iron with dairy
•Eat iron-rich foods today (red meat, dark chicken, spinach, lentils)
Iron-Rich Foods to Prioritize
🥩Lean ground beef or sirloin
🥩Chicken thighs (more iron than breast)
🥩Oysters or clams
🥩Spinach (cook it to increase iron concentration)
🥩Lentils or black beans
🥩Pumpkin seeds (snack option)
☀️ Morning
Take with breakfast or first meal
0/4
Iron (Ferrous Sulfate or Ferrous Bisglycinate)
Per doctor's recommendation
⚠️ Take on empty stomach if possible, WITH Vitamin C. Do NOT take within 2 hours of coffee.
Vitamin C
500mg
Vitamin D3 + K2
5,000 IU D3
Omega-3 Fish Oil
3g (EPA/DHA combined)
🏋️ Pre-Workout
20–30 minutes before training
0/2
💤 Rest Day: Skip pre-workout. Take creatine as normal.
Pre-Workout (caffeine-based)
Per label
⚠️ Do NOT take within 6 hours of bedtime. On rest days, skip this.
Creatine Monohydrate
5g
🥤 Post-Workout
Within 30–60 minutes after training
0/2
Whey Protein
1 scoop (25–30g protein)
⚠️ Only if you cannot get to a whole food meal within 30 min after training.
Glutamine
5g
🌙 Evening
30–60 minutes before bed
0/2
Magnesium Glycinate
400mg
Casein Protein (optional)
1 scoop
⚠️ Only take if you are below your daily protein target by bedtime.