supplements | Top Form Fitness

Which Supplements Are Worth Taking?

If you’re into fitness chances are at some point you’ve considered using supplements to help you reach your goals. The problem is there is so much hype, marketing, and misinformation about supplementation that it makes it really difficult to know which supplements are actually worth taking. As a trainer I get a lot of questions about what supplements to take, and since I became sponsored (by SD Pharmaceuticals) I’ve done a lot of research into this topic. The fact is that there are some supplements that can have a very significant benefit to you, while others might be a waste of money. […]

Josh Hewett2020-06-15T22:07:46-04:00

Nutrient Timing: Is There an Anabolic Window?

I used to be a strong advocate of consuming carbs and protein within an hour post-workout to take advantage of the supposed “Anabolic Window”, when insulin sensitivity is greatest, damaged muscles are starving for protein, and muscle glycogen stores are depleted and ready to suck all that nutrition in to support faster gains. However, I recently attended a lecture by Brad Schoenfeld in which he discussed nutrient timing, and questioned whether it was as important as many thought. Because of this lecture and the reading I did following it, I have changed my opinion… I no longer believe the post-workout “anabolic window” is as narrow nor as important as I once thought. Let’s look at why. First of all, one argument in favor of consuming carbohydrates within 30 minutes post workout is that this would cause a spike in insulin which has an anti-catabolic effect and would increase nutrient uptake [...]

Josh Hewett2020-06-14T22:05:39-04:00

5 Benefits of Supplementing with Creatine

Despite being one of the most well-researched sports nutrition supplements around, there still seems to be a lot of misunderstanding surrounding Creatine. In this article I will attempt to clear up some of this confusion, explain exactly what creatine is, introduce Five Big Benefits of Creatine, and provide a few links to some of the relevant research. What is Creatine? First of all, let’s take a look at what exactly creatine is. Here is a simplified description: the basic currency of energy in your body is adenosine triphosphate (ATP). When your body uses it, it gives up a phosphate group becoming adenosine diphosphate (ADP). Creatine is stored as creatine phosphate (CP) in your body. Before your body starts using glucose for energy, it first breaks down ATP as a quick energy source. So when your body needs energy quickly (ie: power for the first few reps), the creatine “donates” its phosphate to [...]

Josh Hewett2020-06-14T22:06:32-04:00

My Pre and Post Workout Supplements Review

Someone on Facebook recently asked me what supplements I recommend before and after a workout. Since pre-workout powders and drinks seem to be all the rage right now, and everyone is also talking about what supplements to take during and after your workout to optimize recovery and maximize “dem gainz”, I decided to shoot a video discussing my own peri-workout recommendations: […]

Josh Hewett2013-10-25T11:41:32-04:00

Top 6 Fat Loss Supplements for 6 Pack Abs

My last few 6 Pack Abs tutorials have focused on the training program and specific exercise demonstrations. However, as I’ve said before, getting leaner depends mostly upon how you eat. Abs are made in the kitchen. In addition to an intelligent nutrition plan there are several supplements that will support your fat loss endeavors. This short video discusses my choices for the Top 6 Fat Loss Supplements for 6 Pack Abs. […]

Josh Hewett2012-06-01T22:11:42-04:00

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