5 Pillars of Supplementation | Jim Stoppani

Learn how supplementation can enhance your life, your performance, and your health from Jim Stoppani, one of the world’s leading experts.
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Supplements can play a big role in improving health, aesthetics, and performance—but it’s important to know which supplements you need and how you should use them.

I’m here to share my five pillars of supplementation so you can get the most out of your supplements to boost your results in the gym.

Before we go any further, understand that my five pillars of supplementation are built on a nutrition foundation. You must dial in your nutrition before you worry about supplementation, or your results will suffer.

These pillars, on top of your solid nutritional foundation, are going to elevate your results and help you achieve greater growth, strength, and performance benefits.

1. Ingredients
Once you have a solid nutrition foundation, you want to focus on the first pillar, which is ingredients. The two main concerns when it comes to every ingredient are whether it has been tested and proven effective, and whether it is safe for humans.

2. Form
Once your ingredients are solid, the next pillar of supplementation is form. I’m referring to the different forms a molecule can be in. Form can affect how your body interacts with a particular ingredient, impacting its effectiveness.

3. Dosing
Once you know you have solid ingredients in the proper form, the next major concern is dosing. We know supplements must reach certain levels in the body to be effective, which is why dosing is so critical.

Again, I’ll use creatine as an example. Creatine needs to reach certain levels in the muscle to be effective. We know the dosing required to get to that level. If the correct dose of creatine is not provided, the muscles will never reach effective levels and you won’t experience the benefits of the creatine.

4. Synergy
Once you know you have the ingredients, the form, and the proper dose, the next pillar to think about is synergy. Synergy refers to the way ingredients work together to provide additional benefits beyond what each ingredient can provide on its own.

Some ingredients can enhance the effects of the primary ingredient, while others can undermine it. Synergy is when the ingredients of a supplement all work together to help you achieve a specific result.

5. Timing
You have great ingredients in the correct form with proper dosing and the synergy all makes sense. Now it’s time to think about the fifth pillar: timing.

In supplementation, timing is essential for results. I’m a huge believer in pre- and post-workout nutrition and supplementation. Getting certain ingredients, in their proper form and dose, into your system before, during, and after your workout will provide far better results than if you took those same ingredients at another time in the day. We have research to support this, as well as years of anecdotal support from serious lifters.


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