Where to Start When Considering a Supplementation Regimen for Strength Building & Fat Loss
- sarah40208
- Nov 19
- 2 min read
When you’re ready to take your training seriously—whether your goal is to build strength, lose body fat, or both—one of the biggest questions is:
“Where do I even start with supplements?”
The truth is, starting smart is far more important than starting big. You don’t need a cabinet full of powders to see results. You just need the right ones, in the right order, matched to your goals and lifestyle.
This week in The Wellness Files, we’re breaking down the essentials to help you build a simple, effective supplement routine.
1. Nail the Foundation First
Before adding supplements, take a look at your daily habits:
Are you eating enough protein? Higher protein intake supports muscle growth and helps preserve lean mass during fat loss (Smith et al., 2024).
Are your calories aligned with your goal?
Slight deficit for fat loss. Maintenance or slight surplus for strength building.
Your supplements should support your plan not replace it.
2. Start with the Most Important Supplement: Protein
If your daily meals fall short on protein, a high-quality protein powder should be your first step.
Why protein matters:
– Supports muscle repair and growth
– Supports strength gains during resistance training
– Helps maintain fullness during calorie deficits (Morton et al., 2018)
3. Add Creatine for Strength, Power & Performance
Creatine is one of the most researched supplements in existence — safe, effective, beginner-friendly.
Benefits include:
– Increased strength and power
– Better training performance
– More effective muscle building
– Support for body composition during fat loss (Antonio et al., 2021)
3–5g daily is ideal.
4. Support Recovery with Omega-3s, Greens & Gut Health
Omega-3s help reduce inflammation, support joints, and improve recovery.
Omega-3s help reduce inflammation, support joints, and improve recovery.
Helps cover micronutrient gaps and support immunity.
Supports digestion and nutrient absorption.
5. Thermogenics for an Extra Push
If fat loss is the goal, thermogenics can help with energy and calorie burn.
6. Pre-Workout for Energy & Focus (Optional)
A pre-workout can increase training intensity and focus.
7. Build Your Supplement Stack Slowly
A simple, effective order of operations:
1. Protein
2. Creatine
3. Omega-3 or Greens
4. Gut health
5. Optional: Pre-Workout or Thermogenic
8. Choose Clean, Quality-Driven Products
Look for:
– Transparent ingredient labels
– Effective doses
– Third-party testing
– No fillers or unnecessary sugars
Revitalize Health & Nutrition is built on exactly these standards.
REFERENCES
– Smith, J. et al. (2024). Higher dietary protein intake supports muscle retention in adults during weight loss. Journal of Nutrition & Metabolism.
– Morton, R. et al. (2018). Protein supplementation enhances muscle strength and size during resistance training. British Journal of Sports Medicine.
– Antonio, J. et al. (2021). Creatine supplementation and its effects on strength and body composition. Journal of the International Society of Sports Nutrition.
– Lopez, K. et al. (2024). Omega-3 fatty acids reduce post-exercise inflammation and support recovery. Frontiers in Sports and Active Living.
I add a scoop of Vanilla Isolate to my morning Oatmeal for an extra boost and to keep my protein intake up. Keeps me fuller longer!