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How Do You Manage To Take All Of Your Supplements Each Day?

How do you manage to take all of your supplements each day? Find out some great ideas right here to help keep track of all the supplements you take and when to take them. Read on for more!

By: Topic Of The Week


TOPIC: How Do You Manage To Take All Of Your Supplements Each Day?

The Question:

You take your creatine before and after the gym, you take three multivitamin capsules per day (morning, noon, night), you take four ZMA capsules at night and you take two protein shakes per day.

How do you remember to fit in all of your supplements? How do you bring your protein shakes with you to work/school?

Do you break out your daily or weekly supplements into containers to make it easier? What do you use?

Do you write out a daily checklist?

How do you mix your protein shakes at work/school?

Show off your knowledge to the world!

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      2nd place - 50 in store credit.
      3rd place - 25 in store credit.

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1st Place - BurningHeart
View This Author's BodySpace Profile And Contact Them Here.

With constant new research on gaining muscle, losing fat, and upping energy levels, companies are constantly bombarded us with new supplements. We then find an "innovative" supplement that we want to get on, but we don't want to give up our past supplements in sacrifice. This cycle repeats itself until we have a supplement for every possible thing we may ever want.

Now things are not as easy as popping a multivitamin in the morning and drinking a protein shake after a workout. We have liquids, bars, white pills, green pills, red pills and powders. Here are my tips to make some sense of that supplement cache ...


Question:
How Do You Remember To Fit In All Of Your Supplements?

There are a few methods you can use to remember your supplements. However the absolute best way to remember is simply to understand the supplements. When you know and understand the essentials of each supplement and how they work then it will automatically click in your head that you have something that needs to be taken.

I have rarely forgotten to take a supplement for years because I merely just understand them. The key is just being aware of the time of day and what activities you have planned later.

For instance, an hour before hitting the weights you should remember to take your creatine because of the estimated hour it takes to be absorbed into your muscles. Someone who takes creatine just because it is popular and does not understand how it works will probably often forget to take it an hour before their workout.

Another example may be considering multivitamins. Most multivitamins recommend two servings a day, one in the morning and one at night. One may often forget to take the multivitamin at night because they do not understand how vitamins work, so it doesn't click in their head that their body needs nutrients before bed.

On the other hand there is another person who before bed automatically thinks to themselves, "I will be sleeping for possibly 8 hours with no food, what do I need to take for my body before bed?" Those people will not forget their multivitamin, casein protein, ZMA, or whatever else may be in their regimen.

Understanding and researching supplements also has an additional effect besides remembering when to take them. It also helps you learn which supplements should be taken with each other and which should not be taken with each other.

Let's refer back to creatine. An uninformed person will buy creatine, read the directions to take a heaping teaspoon of it and mix with water or juice, and do just that. They will probably mix the creatine with orange juice or another form of citrus juice and never know any wrongdoing from this.

As we all know creatine is not to be taken with citrus juice because of the juice transforming it to creatinine, the waste product of creatine. A person who would never research creatine could make that mistake for many years.

Understanding the supplements is all you need to remember when to take them, however there are extra methods that can be used such as putting them in containers for the day or keeping a log. Soon after using a log or containers the types of supplements you need at specific times will come automatically. These two techniques will be discussed later in the article.


Question:
How Do You Bring Your Protein Shakes With You To Work/School?

I don't think protein shakes are needed at work or school because protein shakes are most useful immediately after a workout. Other meal replacement foods such as protein bars are a lot easier to take to work or school. However if you do want to take a protein shake to work or school here is the best way to do it ...

  1. Buy a personal mixer. These make it easy to be able to make protein drinks at work without having to worry about bringing a shaker bottle along. They also mix the powder better than shaking does. My favorites are the ones that act as a small blender without the container, as seen here.
  2. Next just bring the container of protein powder and a glass to work or school; if you are not able to leave the container there you can take along a daily supply of protein powder in a shaker bottle or any cup with a lid.
  3. I like my protein powder mixed in skim milk much more than water, and milk can be found at the school cafeterias or can be stored at work. If not, a lunchbox with ice packs can keep milk cold. If you prefer water, well water is pretty much always available, if not just use the same method as milk.
  4. You now are easily setup for protein shakes at work or school. Mix the milk or water with the powder and use the portable mixer; you now have an instant protein shake.


Question:
Do You Break Out Your Daily Or Weekly Supplements Into Containers To Make It Easier? What Do You Use?

In the past I did not use containers for my supplements because I had no supplements that needed to be taken away from home. However this changed when I bought Glucophase XR and Lipo 6. Glucophase XR is needed to be taken before a high carb meal and Lipo 6 should be taken at various points in the day. That is why just a week ago I placed an order for a VitaMinder 7 Pack Organizer.


Seven Slot Vitamin Organizer.

With a container like this you can store your supplements for the next few days in it, which makes remembering to take them easier. A supplement container is also handy to keep them stored at work or in your vehicle in case you might need them.

An example would be in the event of a last minute decision to eat at a friend's house where I know I will be eating some high carb foods; I would have access to my Glucophase XR whereas I would not without my container.

A tip for bringing larger supplements is to get an insulated lunchbox or lunch bag with freezable ice packs. With this you can pack your protein bars, mixed protein shakes, and whatever else you may have without having to worry about anything melting or spoiling.

For example healthy meals can be packed in an instant with one of these. A protein bar, bottle of water, and roasted chicken breast on whole wheat bread with grilled vegetables can easily make 2 healthy meals that can be packed away. It is much easier to eat healthy when you are the one preparing your food.


Question:
Do You Write Out A Daily Checklist?

No I personally do not use a daily checklist. Like I mentioned above, just knowing what the supplements do and how they work is all you need to remember when to take them and what to take them with.

A daily checklist can come in handy when revamping your entire supplement plan or if adding a few new supplements to your daily intake. If you are going to make out a daily checklist, a good template and example would be this:

Supplement Take with Do not take with Time Specifications
Multivitamin EFA's for absorption N/A 8:00 A.M. Breakfast time
Glucophase XR Sip of water N/A 8:00 A.M. 30 minutes before high carb meal
Creatine Grape Juice Citrus Juices 5:30 P.M. 1 hour before workout
1 hour before workout N/A N/A 6:15 P.M. Soon before workout
Protein Shake Milk N/A 7:30 P.M. Immediately after workout
Multivitamin EFA's for absorption N/A 8:30 P.M. Dinner time
Casein Protein Milk N/A 9:00 P.M. An hour before bed
ZMA Sip of water Any type of calcium 10:00 P.M. Right before bed

A list such as this one posted someplace frequently visited will help you remember and understand when to take your supplements and what to take them with. (A blank printable log is included at the end of the article)


Question:
How Do You Mix Your Protein Shakes At Work/School?

To go into further detail of what was stated above; there are 4 total ways of mixing protein shakes at work and school:

  1. Bring your own mini-blender and store it in your locker, desk, or backpack.
    • Pros - Blends the best and fastest
      Cons - Need an electrical outlet, can be bulky

  2. Bring a shaker bottle and just shake the mix and liquid.
    • Pros - No batteries or outlet needed, only need the bring the shaker around
      Cons - Doesn't mix as well as a mixer or blender do, can make a small mess on occasions

  3. Bring a personal mixer and store it in your locker, desk, or backpack.
    • Pros - Mixes almost as well as a blender, small size, only need a cup to mix it in
      Cons - Requires batteries

  4. Use a spoon to mix your protein shakes.
    • Pros - Cheapest method, only need a cup to mix it in
      Cons - Doesn't mix well at all, clumpy

In weighing those pros and cons of each method, I determined the personal mixer was the best way to mix protein shakes away from home due to blending the shake well and not needing a shaker bottle handy to do so.


Conclusion:

In conclusion to this article, I hope everyone had learned some tips that may have not crossed your minds on how to fit supplements into your schedule.

A diet with numerous supplements can seem complicated, but with these tips you can better learn how to manage it all. We all know bodybuilding requires dedication, in and out of the gym. Our dedication to timely supplement intake is just another factor that shows our devotion to our goals.


2nd Place - Blink41
View This Author's BodySpace Profile And Contact Them Here.

Since we are all bodybuilders or powerlifters, we need to ensure that our body acquires all the proteins, carbs and vitamins that we require. We require more nutrients than the average person because our muscles are constantly being torn down and being rebuilt.

Because of that fact, we need to utilize the wonderful world of supplements into aiding us in this process. Therefore, we consume additional protein in the form of protein powder or protein bars in order to aid the muscle building process. We must not only consume those proteins, but we must consume them at specific times.

The reason for that is because the human body can only process so much food before it comes out the other end. We must make sure that we eat numerous medium sized meals spread throughout the day. Because of the fact that we must all go to school or work, it is difficult for us to fulfill these needs.

Most of us simply bring protein shakes to school or work, but how do we take it? How do we remember? I will show you how I deal with this protein dilemma.


Question:
How Do You Remember To Fit In All Of Your Supplements/How do you bring your protein shakes with you to work/school?

Personally, I do not take as much supplements as other weightlifters. I only take the absolute essentials: Protein, Creatine and Multivitamins. I take one Centrum Performance when I first wake up, along with my protein shake. I take creatine before and after my workouts along with protein.

Finally, before I go to sleep, I drink a cup of Muscle Milk. Since it is a casein protein, I'm sure my body will stay out of the catabolic state that it's in when I'm asleep. I would recommend other weightlifters to use a diet similar to mine if they want results and a full wallet.

Before you start popping in supplements, make sure you know what it is you're consuming. Remembering how the supplements benefit you is important. For instance, why do you take protein and creatine before and after a workout? Well, the answer is simple.

We take protein because our body cannot rebuild our muscles without enough building blocks. Think about it, you aren't going to build a skyscraper without concrete are you? Creatine is a different story. We take creatine because it helps our cells absorb more water, which is essential for muscle growth.

Creatine also helps our body produce additional ATP, which is the body's man source of energy. Now that you know their purpose, you will remember to take them before and after every single workout for the rest of your life.

Well, when I was still in high school, I used to bring my whey protein in a clear and disposable cup. These cups are very inexpensive, probably 25 cups for a dollar at Albertsons. I then wrapped the opening of the cup with some saran wrap followed by a rubber band to keep the cup closed and sealed.

The tricky thing about these cups is that they are very delicate. They will crumble up if you put it in your backpack unprotected. I put the disposable cup into a travel mug and then place it in my backpack. That way, I won't crush the protein powder when I sit down on a chair with my backpack on.

Of course, there is a much easier alternative to this, but it'll cost you. Protein Bars! They are about a dollar each and you could just put it in your backpack. They don't need to be stored in a cup, or need milk to mix. Just unwrap and eat.

People often use shakers with their supplements as well. There are pros and cons:

    Pro: Well, it's relatively inexpensive if you purchase the shaker from Bodybuilding.com. It's only 1.95 USD and it has the Bodybuilding.com logo on it! That's a pretty good deal. You can mix it on the go and with the new no leak technology, it will never leak.

    Con: Don't get me wrong, I'm not discouraging anybody from getting the shaker. But personally, I do not have enough time to run to the restroom and wash my shaker after I'm finished drinking my shake. If you don't wash shakers thoroughly, it will start to smell really bad, depending on what you put in it.

Some bodybuilders use personal mixers to mix their protein as well.

    Pro: The good thing about these personal mixers is that it's portable. It can mix protein shakes very well so you don't have to chow down your shake. It's also really quick; you can mix your shake in just a few seconds.

    Con: The price. A relatively good mixer can cost anywhere from 6-to-12 dollars. And just like the shakers, if you don't wash it completely, it will start to stink. I'm not trying to discourage anybody from getting personal mixers, but it's just not for me.


Question:
Do You Break Out Your Daily Or Weekly Supplements Into Containers To Make It Easier? What Do You Use?

I suppose one can break out the supplements into containers to make it easier. But on another thought, one could just consume fewer supplements. Some supplements are vital, others not so much. However, if you in fact do consume numerous supplements, then you might consider purchasing the "7 Pack Organizer" by Vitaminder.

You could do so here on Bodybuilding.com for only 3 bucks. It's an easy way to store all your supplements and it helps remind you to take each one throughout the day.

Get your daily checklist (see bottom question) and tape it on the bottom of the top lid. Click here for an illustration. By doing so, you will remember what you already took, what you need to take and what you forgot to take, hopefully nothing. This way, you will have your checklist and supplement organizer all in one place. This is an effective method if you have numerous supplements and/or forget to take some throughout the day.


Question:
Do You Write Out A Daily Checklist?

Again, I suppose one can create a daily checklist. However, I do not think anybody takes THAT MANY supplements that they forget what to take. If somebody were to take that many supplements, then they should write all their desired supplements in the order they are supposed to consume them in.

Consistency is the key to success when it comes to supplements. Don't forget to take your protein every other day, take it every single day, until the day you stop bodybuilding, which hopefully is never.

So if you do indeed take that many supplements, you might need a checklist so you won't forget. Sooner or later, you won't need it anymore because it will already be on your head, like taking a shower or brushing your teeth.

A daily checklist also has its advantages. One can discover how much proteins or calories that they consumed just from supplements and thus know how much more proteins/calories they need to consume from REAL food. One must understand that supplements only help AID us achieve a well-balanced diet. The nutrients we get from real food prove more beneficial to our body.

Here's a basic sample checklist:

7:30 AM (Wake Up) 1 Centrum Performance with 1 scoop ON 100% Whey Protein
10:30 AM (Nutrition) 1 scoop ON 100% Whey Protein or Protein Bar
5:00 PM (Pre Workout) 2.5 grams of CEE with 1 scoop ON 100% Whey Protein
6:30 PM (Post Workout) 2.5 grams of CEE with 1 scoop ON 100% Whey Protein
11:00 PM (Before Bedtime) 2 scoops of Cytosport Muscle Milk with milk

From this sample checklist, we learn that we consumed a total of about 132 grams of protein and 66 additional grams of protein if taken with 1% fat milk. Also from this sample diet, we learn that we consumed a total of 840 calories from supplements and 780 additional calories if taken with 1% fat milk.


Question:
How Do You Mix Your Protein Shakes At Work/School?

Like I said before, I would put the protein into a disposable cup which I would wrap saran wrap over followed by a rubber band to keep it closed. I then put it into a travel mug for protection. When it was time for us to eat in school, I just pour the milk from my milk carton into the disposable cup and I mix it with a straw.

(Note: You can mix it with a spoon but because of the additional surface area, more protein powder would be stuck on it.)

After I drink it, I just throw the cup away along with the saran wrap. Everything is cost effective: the cup, the saran wrap, the bulk protein powder. This is a good idea for students who don't have all the money in the world. Bodybuilding doesn't have to be a sport only for the rich. It can be enjoyed by everybody.

Subtopic: How Do You Take Creatine At School?

When I was a senior in high school, I did not have the time to go to the gym everyday after school. Therefore, I signed up for the "body dynamics" class offered at my school. It was basically a class where you get to lift weights for 55 minutes. However, I ran into several problems.

  1. The first problem was that I couldn't take my protein before and after my workouts since I had to go to the next period.
  2. The second problem was that I couldn't take my creatine before and after my workout.

The problem for my creatine was a little more intricate. I couldn't bring my creatine in a see-through plastic bottle because it would look like drugs. (Note: I live in East LA; drugs were very common at my school) Therefore, I scooped 2.5 grams of CEE into a plastic container that wasn't see-through and then I would simply add water from a nearby water fountain when I was ready to consume it.


Conclusion:

Supplements play a significant role in the muscle building process. Sure, we eat 6 meals per day, but that's not enough. We need the aid of protein powder, creatine and other supplements to maximize our growth potential. These days, there are so many different supplements and some of them are absolutely indispensable. Therefore, we must not forget to take ANY of our desired supplements. I really enjoyed writing this article and I hope you enjoy it to.


3rd Place - bitterplacebo
View This Author's BodySpace Profile And Contact Them Here.

To some, it's a easy question to answer, but those more familiar with the multitude of supplements available know that they can quickly become buried by their supplementation schedule. The solution may be just to keep supplementation simpler, but often one's determination and drive to reach their fitness goals is just too great.

Besides, if those individuals have the funding and means to obtain supplements, why not learn to use them to advance our orientation towards fitness?


Question:
How do you remember to fit in all of your supplements? How do you bring your protein shakes with you to work/school?

It's definitely alright to have a collection consisting of a dozen different types of muscle building, fat burning, or nutritional supplements.

Paired with correct exercise and diet, supplements can drastically alter one's physique within weeks. However, if anyone on a supplementation program is not satisfied with their results after several weeks of consistency, they should look first into changing either their diet or exercise routine before looking back to the sports nutrition and supplement industry for a solution.


+ Click To Enlarge.
Losing Your Supplements Can Make You Pissed!

For those with a fairly regular daily routine, fitting in all their supplements is generally not a problem. It's simply a matter of practicing incorporation of the various pills, powders, and capsules. At first it might take considerable effort to remember what to take and when to take it. That's why to get started on a new supplementation schedule it's best to write out everything that is planned to be taken and when it needs to be taken.

Once a plan is put into writing, it might do well to make a copies of it. One can be placed in a wallet or purse so as to not be left clueless when traveling. Other copies can be placed conveniently in places where they can be seen easily and often. Some suggestions might be to post the schedule on mirrors, in the bathroom, near the bed, or on the refrigerator.

The idea behind this is that the more often the routine is seen, the easier it will be to recall. It should be found that with time and practice, less and less mental energy needs to be expended as taking supplements becomes automatic and second nature.

On the other hand, there are those people who exhibit hectic and varying daily schedules that have them frequently on the move. Things are somewhat harder on these individuals, but there are convenient devices that can assist in helping them remember their supplements.

First, it's important to have a way to transport your supplements with you. The best way to do this is with a nice, big duffle bag and possibly a compartmentalized organizer that would be used for things like vitamins. Or for those that use less supplements, a simple plastic, Zip-Lock bag is an easy way to take capsules and tablets along. Not only do such devices help in supplement transportation, but their mere presence is often enough to remind people to take their scheduled dosages.

Another handy container such as a shaker bottle or Nalgene bottle are great for storing and transporting protein shakes. These types of things usually hold up to a liter of liquid and can be found in most super-stores and right here on Bodybuilding.com. They can even just be left to carrying dry ingredients. Then later, preparing the shake on the spot is a simple matter of adding liquid and shaking vigorously with the lid secured.

The next step would be to set up a system to help remind you when it's time to take a supplement. For this task, learning to efficiently use a device with an alarm will go a long way. Many cell phones, watches, and personal data assistants are equipped to perform in such ways.

It might be difficult at first to get it all in, but just remember that with time, practice, and consistency, everything, including supplementation, becomes easier.


Question:
Do You Break Out Your Daily Or Weekly Supplements Into Containers To Make It Easier? What Do You Use?

I tend to just leave supplements in their containers or respective packaging because I've found it easy enough to manage my personal routine like that. The only thing I may do would be to take break certain supplements out into Zip-Lock bags and put them in my pockets if I am heading out somewhere.

Also, if I know I will be away from home for a while and far from a source of quality nutrition, I will take along a simple meal with me. It's often as easy as putting dry or cooked oatmeal along with some protein powders into a bottle, taking it along, and drinking it when it's time for consumption.

They're easy enough to carry along if there's a way to latch these bottles onto a belt. In any case, it's not a terrible inconvenience to carry them along inside a backpack.

For those that are more prone to forgetting, it may be easier to place pills, capsules, and tablets inside a plastic container that has compartments for each day of the week.

The added bonus to using such organizers is that it makes it easier to tell when a particular supplement is running low. So not only does an organizing container make it easier to select daily supplements, but it also helps eliminate the frustration and inconvenience of running out of your chosen supplements.


Question:
Do You Write Out A Daily Checklist?

Upon starting a new supplementation program along with a diet and exercise routine, I will write out everything I need to get done for each day in my rotation. This includes all meals and what they consist of, all planned exercise for the day, and the supplements to be taken.

Planning like this definitely helps keep the days organized, but since I'm blessed with a pretty good memory, reliance on such lists tends to drop off after about a week. After a week or two, it all comes together naturally, and everything that needs to be done, gets done.

The first supplemental checklist that is made starts off with a general list of the types of supplements that are available and will enhance performance and results. After selecting the desired supplements, the last step would be to further organize the checklist into the quantities and the time to take each individual one.

For those looking for the greatest possible results with supplementation, the following categories of supplements should be considered for inclusion within a diet and exercise program.

Fat Burner, Energizer, or Other Fat Loss Supplements:

Creatine:

Nitric Oxide:

Digestive Enzymes:

Amino Acids:

Protein Powders:

Multivitamin/Mineral:

Natural Testosterone Boosters:

Writing out a daily checklist increases the chances of more easily remembering all supplements to be taken. The more this checklist is seen or written, the more familiar it will become. Thus, the end result is that taking all the correct supplements will eventually seem automatic. Being able to put as many things on auto pilot as possible is often a necessity for focusing in on reaching certain fitness goals.


Question:
How Do You Mix Your Protein Shakes At Work/School?

The easiest way to mix protein shakes on the run is usually just to transport the dry protein powder in a bottle that has a lid. Another water bottle should also be available just in case there are no drinking fountains when it's time to mix and consume the shake.

By doing this, mixing the shake is simply a matter of adding liquid from some source and then shaking the bottle containing the protein. Another possible method of mixing would be to have a portable mixer that is battery operated, such as the FIT mobile mixer, purchasable from the web-store of Bodybuilding.com.


+ Click To Enlarge.
Don't Waste Your Time. Get Organized!

I find that either way works a whole lot better for obtaining a smooth shake mixture than hand stirring with a utensil. Just remember to take any mixing devices or utensils along in a plastic bag in case the option of washing them is not available.

While supplements are not a requirement of fitness, they provide a way for any goal-oriented individual to see reliable progress being made over the course of a diet and exercise program.

As a strong believer in supplements and their ability to reduce frustrating staleness in training routines, I feel that supplementation should be both guiltless and manageable. Hopefully, the suggestions found here are able to prevent even the most extensive supplementation protocols from becoming a source of stress.


How Do You Manage To Take All Of Your Supplements Each Day?
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