Ascend MasterClass

Supplementation

Supplements do not replace discipline. But the right stack, taken at the right time, closes the gap between where you are and where your training should take you.

Why This Matters

The supplement industry is built on confusion. Proprietary blends that hide dosages. Flashy labels over proven ingredients. The average guy spends $100/month on products he does not need, taken at times that do not matter, in doses that do nothing.

Real supplementation is simple. There are a handful of ingredients with decades of research behind them. The game is not about having 20 bottles on your counter. It is about having 4-6 that actually work, dosed correctly, timed to your training and recovery windows.

Your body is a temple. First Corinthians 6:19-20. What you put into it matters. Not because performance is vanity, but because stewardship is obedience. Fuel the body God gave you with intention.

Your Protocol

Rookie Protocol

The Foundation Stack

Three supplements. That is it. Master these before adding anything else.

  • Creatine monohydrate: 5g daily. Every single day, training or not. Take it with any meal. Timing does not matter for creatine. Just be consistent.
  • Protein powder: Hit 0.8-1g protein per pound of bodyweight. Use whey to fill gaps when whole food is not enough. Post-workout or any meal where you are short on protein.
  • Vitamin D3 + K2: 5,000 IU D3 daily with a fat-containing meal. Most people are deficient. This affects testosterone, mood, immune function, and bone health.

What Not to Waste Money On

  • BCAAs if you are already eating enough protein. Whey has them built in.
  • Fat burners. They do not work. A calorie deficit works.
  • Testosterone boosters from gas stations. If you need to ask, the answer is no.
Athlete Protocol

Expanded Performance Stack

You have the basics locked in. Now add these based on your specific needs.

  • Pre-workout (Ignite): 20-30 minutes before training. Contains caffeine, L-citrulline, and beta-alanine for energy, blood flow, and endurance.
  • Electrolytes (Replenish): During training, especially sessions over 60 minutes or in heat. Sodium, potassium, magnesium. Dehydration kills performance before fatigue does.
  • Magnesium glycinate: 400mg before bed. Improves sleep quality, reduces muscle cramping, supports recovery. Most athletes are deficient.
  • Omega-3: 2-3g EPA/DHA daily with food. Anti-inflammatory. Supports joint health, brain function, and cardiovascular performance.

Daily Timing

WhenWhat
Morning (with breakfast)D3+K2, Omega-3, Creatine
20 min pre-workoutIgnite Energy
During trainingReplenish electrolytes
Post-workout (within 60 min)Whey protein shake
Before bedMagnesium glycinate
Competitor Protocol

Advanced Stack Additions

  • Ashwagandha (Adapt): 600mg daily (300mg AM, 300mg PM). KSM-66 extract. Reduces cortisol 25-30%, improves recovery, supports testosterone in stressed athletes.
  • Colostrum (Fortify): 20g daily on an empty stomach. Supports gut lining integrity, immune function, and recovery. Take 30 minutes before breakfast.
  • Greens powder (Nourish): Daily insurance policy. Fills micronutrient gaps you are not getting from food alone. Morning with water, not with protein (can reduce absorption).
  • Turmeric (Balance): With meals containing fat. Curcumin is a systemic anti-inflammatory. Critical for athletes training 5+ days per week.

Stack Synergies

  • Take turmeric + omega-3 together. Both are anti-inflammatory through different pathways. Combined effect is greater than either alone.
  • Take D3+K2 with your fattiest meal. Fat-soluble vitamins need dietary fat for absorption.
  • Separate calcium-rich foods from magnesium by 2+ hours. They compete for absorption.
  • Cycle ashwagandha: 8 weeks on, 2 weeks off. Prevents receptor downregulation.
Elite Protocol

Precision Supplementation

  • Methylene blue (Clarity): Low-dose (0.5-1mg/kg) for mitochondrial function and cognitive performance. Take on an empty stomach, away from antioxidants. This enhances cellular energy production at the mitochondrial level.
  • Periodized creatine loading: During strength blocks, front-load 10g/day for 5 days (split into 2x5g), then maintain at 5g. During deload weeks, drop to 3g maintenance.
  • Pre-workout timing optimization: Caffeine peaks at 45-60 minutes post-ingestion, not 20 minutes. Adjust your Ignite timing to match. Take it in the car on the way to the gym, not in the locker room.

Blood Work Informed Decisions

  • Get comprehensive blood work every 6 months: full hormone panel, vitamin D, B12, iron/ferritin, magnesium (RBC, not serum), inflammatory markers (hs-CRP).
  • Adjust D3 dosage based on serum levels. Target 50-70 ng/mL. Most athletes need 5,000-10,000 IU daily.
  • If ferritin is below 50 ng/mL, add an iron supplement with vitamin C. Do not take iron with coffee, tea, or calcium.
  • Stop guessing. Test, adjust, retest.
Champion Protocol

Full Optimized Stack

You have likely dialed most of this in. Here is the complete picture to audit against.

TimeSupplementDose
Wake (empty stomach)Colostrum (Fortify)20g
BreakfastD3+K2, Omega-3, Greens, Turmeric, CreatineAs labeled
45 min pre-trainingIgnite Energy1 scoop
Intra-trainingReplenish Plus1 scoop
Post-trainingResilience Whey1-2 scoops
AfternoonAshwagandha (Adapt)300mg
Before bedMagnesium, Ashwagandha400mg, 300mg

Maintenance Principles

  • Cycle stimulants: 5 days on, 2 days off for pre-workout to prevent tolerance buildup.
  • Rotate anti-inflammatory support: turmeric and omega-3 daily, add tart cherry extract during heavy training blocks.
  • Audit your stack quarterly. Remove anything you cannot point to a specific, measurable benefit for. More is not better. Targeted is better.
  • The foundation never changes: protein, creatine, D3+K2, sleep. Everything else is optimization on top of that.

Your Action Plan

1

Audit Your Current Stack

Write down every supplement you take. Cross off anything without strong research behind it. Keep the essentials.

2

Lock In Your Timing

Set phone reminders for each supplement window. Consistency matters more than perfection. A supplement you forget to take does nothing.

3

Start With Creatine and Protein

If you are not taking these two, nothing else matters. 5g creatine daily. 1g protein per pound of bodyweight.

4

Get Blood Work Done

Stop guessing what you need. A $100 blood panel tells you exactly where the gaps are. Then supplement to fill them.

YOUR SUPPLEMENT STACK

These products are built for your specific gaps. Not a generic list. Your stack, based on your quiz results.

Loading your personalized stack...

Want a Personalized Stack?

Ascend Coaching includes a custom supplement protocol built around your training, goals, and blood work. Not guesswork. Science.

Join the Waitlist