Start Small and Listen to Your Body
If you’re new to supplements—or even if you’re adding a new one to your lineup—don’t jump in with everything at once. Start small. Pick one or two supplements that align with your goals (like protein powder for muscle recovery or a multivitamin for overall wellness) and give your body time to adjust. Pay attention to how you feel—energy levels, digestion, sleep quality—and tweak as needed. Your body’s feedback is your best guide.
Timing Matters
When you take your supplements can make a big difference in how well they work. Here’s a quick rundown:
Protein Powder: Post-workout is a classic time to refuel those muscles after a killer Well Street Fitness class. Mix it with water or milk within 30 minutes of your sweat session for optimal recovery.
Multivitamins: Take these with a meal to boost absorption—breakfast is a great choice to kickstart your day.
Fish Oil or Omega-3s: Also best with food, as the fat content helps your body process it better.
Pre-Workout: About 20-30 minutes before your workout to get that energy and focus flowing. (Pro tip: Test it out during a lighter class first to see how it sits with you!)
Magnesium or Sleep Aids: These shine at night to help you wind down after a busy day.
Not sure about a specific supplement’s timing? Check the label or chat with a trainer here at Well Street—we’ve got your back!
Pair Supplements with a Solid Foundation
Supplements are awesome, but they’re not magic. They work best when you’ve already got a strong base: balanced nutrition, regular exercise (hello, Well Street Fitness classes!), and good sleep. Think of supplements as the cherry on top—not the whole sundae. For example, slamming a protein shake won’t undo a diet of fast food, but it can amplify the gains from your hard work in our group sessions.
Stay Hydrated
This one’s simple but easy to overlook. Many supplements—like creatine or fiber—need water to do their job properly. Plus, you’re already crushing it in our sweaty classes, so keep that water bottle handy. Aim for at least 8-10 cups a day, more if you’re hitting those high-intensity workouts.
Read Labels and Stick to Dosages
More isn’t always better. Stick to the recommended dosages on the label unless a healthcare pro tells you otherwise. Overdoing it can lead to funky side effects (think upset stomach or jitters) and waste your hard-earned cash. Quality matters too—look for brands with third-party testing to ensure you’re getting what’s promised.
Check In with Yourself (and a Pro if Needed)
As you weave supplements into your routine, keep tabs on how they’re treating you. Feeling great? Awesome—keep it up! Noticing something off? Scale back and reassess. And if you’ve got health conditions or take meds, run your supplement plan by a doctor or nutritionist first. Safety first, Well Street fam!
Sample Routine for a Well Street Fitness Member
Here’s a peek at how you might work supplements into your day:
7:00 AM: Wake up, hydrate, and take a multivitamin with breakfast (oats and fruit, anyone?).
6:00 PM: Hit a Well Street Fitness HIIT class with a pre-workout 20 minutes before.
7:00 PM: Post-workout protein shake to refuel those muscles.
9:00 PM: Wind down with magnesium while sipping herbal tea.
Tweak it to fit your schedule—just keep it consistent!
Why We Care at Well Street Fitness
Our mission is to help you feel strong, energized, and confident, whether you’re crushing a group class or tackling your day. Supplements can be a fantastic tool, but only if you use them wisely. We’re here to support you every step of the way—drop by the gym to chat with us about your routine or share your progress.
Next week, we’ll wrap up this series with Week 5: “Common Myths About Supplements—Busted!” Until then, keep showing up, stay consistent, and let’s make those gains together!
Stay well, The Well Street Fitness Team
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