My supplementation program is very easy. I take a multivitamin called Ultralife 121 by Total Life, twice a day. It is called Ultralife 121 because it has 121mcg of EACH of the B vitamins. This particular vitamin is manufacured by a company that follows Good Manufacturing Procedure (GMP), which means that every three months the sample batches are assayed to verify the amounts of each vitamin/mineral listed. These vitamins tend to be a little more expensive, but I know that the amounts of each vitamin that is listed on the bottle with be there when the vitamin expires (not like I'm going to let it haha!).

For protein supplementation I have to be very careful as I am lactose intolerant and have made the mistake more than once of taking a whey protein isolate supplement that completely WRECKED me later! Currently, the best-tasting, easy-to-digest protein powders that I use (mostly for Post Workout) are made by Proti-15. They've got a wide selection of hot drinks, cold drinks, soups, puddings, and shakes that I can vary what I'm consuming. Each packet has 15 grams of protein, and many of the flavors can be mixed to make a low-calorie, tasty food/drink, all at 30 grams of protein per two packets.

Occassionally, I will supplement a mid-meal snack with one of the bars I sell at my weight loss center. These range anywhere between 10 to 15 grams of protein each. They are like candy bars, in that they aren't cardboard-like and have variety. However, I don't really chose to use them as a pre-workout because I'd rather have something with a higher carbohydrate load.

Pre-workout I will eat something whole grain, about 90 minutes prior to ensure I have enough glucose in my system to use rather than burning all my muscle glycogen at the start.

Unless I'm doing hard cardio for two or more hours, I don't use sports drinks. If I were to do a workout again at that intensity, I would chose a glucose-based sports drink rather than a fructose-based one.