SUPPLEMENT
GUIDE
MEDICAL DISCLAIMER
This guide is for educational and informative purposes only and is not
intended as medical or professional advice. Always consult your doctor
before making any changes to your diet. The use of diet and nutrition
to control metabolic disorders and disease is a very complicated
science, and is not the purpose of this guide. The purpose of this guide
is to help healthy people gain strength and lose weight by educating
them in proper exercises, weight training and nutrition while using the
Funk Roberts Spartan Training System.
No health claims are made for this guide. The nutrition and exercise
guide will not help cure, heal, or correct any illness, metabolic disorder,
or medical condition. The author is not a medical doctor, registered
dietician, or clinical nutritionist; the author is a fitness and nutrition
consultant. If you have diabetes, chronic hypertension, high blood
cholesterol, cardiovascular disease, or any other medical condition
or metabolic disorder requiring special nutritional considerations, we
suggest you consult a health care professional with a clinical nutrition
background (MD, RD) for your special nutrition program.
If you have been sedentary and are unaccustomed to vigorous
exercise, you should NOT do this program and obtain your physician’s
clearance before beginning any exercise program. The author and
publisher shall have neither liability nor responsibility to any person or
entity with respect to any of the information contained in this manual.
The user assumes all risk for any injury, loss or damage caused or
alleged to be caused, directly or indirectly by using any information
described herein.
TABLE OF CONTENTS
INTRODUCTION
1
3 CATEGORIES OF SPARTA SUPPLEMENTS
2
SPARTAN SUPPLEMENTS
The Essentials
3
Health Boosters
5
Results Enhancers
6
WHEN TO TAKE YOUR SUPPLEMENTS
8
SPARTAN SUPPLEMENT LIST
9
WHERE TO BUY YOUR SUPPLEMENTS
10
SPARTAN SUPPLEMENT SHOPPING LIST
12
INTRODUCTION TO SPARTAN SUPPLEMENTS
What are supplements?
According to the FDA dietary supplements are defined as vitamins, minerals, herbs
or other botanical (except tobacco), amino acids, protein powders, antioxidants,
any dietary substance for use by man to supplement the diet by increasing the total
dietary intake and a concentration, metabolite, constituent, extract or combination
of any of the above listed ingredients.
Supplements might help you build muscle, lose fat and improve your health by
making up for deficiencies. This has basically been what most dieticians, nutritionist;
doctors have viewed supplements as – a means of protecting your body against
vitamin and mineral deficiencies.
I get asked all the time “Do I really have to take supplements?” My answer to that
question is that you do not. While certain supplements may help give you an edge
when it comes to fat loss, it is not something mandatory for success.
As you strive to reach your fat loss goals with the Spartan Training System
supplementation is the last elements you need to add to your training. Supplements
can be used to help maximize your results and overall health. You only need the
most basic, fundamental supplements to be extremely successful with any fat loss
program.
I am not really a big supplement guy. I think that there are certain supplements that
can enhance the results you get, but by no means should they be a replacement for
a proper workout and diet program. In order for them to work properly, you must
have the good foundation in place first. Once this is there, then you’re creating an
unbeatable combination by adding the right supplements into the mix.
Nutrition should always be the main focus of your fat loss protocol – period. There is
to be no question about this.
** Everything you will read in this E-Book is only recommendations, not
prescriptions. I only recommend supplements that I truly believe in and
personally use.
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SPARTAN TRAINING SYSTEM SUPPLEMENT LIST
In the quest to reach your final goal, diet supplementation is the last of the elements
that you need to add to your regimen. There are the Good, the Bad and the Ugly in
the world of Supplements. Supplements make it much easier to get the necessary
nutrients to build muscle and can even give you an advantage and enhance your
training when taken right and combined with a good clean diet.
I have partnered with SupplementSource.ca (Canada), Prograde Nutrition (US,
International) to help you purchase supplements that you need, if you to choose
to use them. I believe in both companies and what they stand for and I know both
Presidents and respect what they do.
These are supplements that I am currently taking to help build strength, maximize
fat loss, recuperate from workouts, increase my immune system, and ensure that
I are getting the antioxidants and vitamins my body will need during the Spartan
Training System.
Whether you are a male or female, I endorse these products as supplements that
you should have and be taking during and after the The Spartan Training System
Workout Program.
To make things easier I have broken up the Supplements into 3 categories:
1. The Essentials
2. The Health Boosters
3. Results Enhancers
The supplements are suggested and not necessary for your success. Please consult
your physician before taking any supplements. The choice to use them or not is
totally up to you but at least now you’ll know that I endorse their use.
Bottom Line is that after years of experimenting with, researching and making
mistakes on the way, I have finally found the perfect Supplements combined for
optimal Fat loss. I want to make your life easy, so trust in what I say is extremely
effective. So now that you know the three categories, let’s take a moment to
dive into each category a little further so that you can discover the products I
recommend from each.
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SPARTAN SUPPLEMENTS
1 THE ESSENTIALS
The first group in your supplement cabinets are the “must-haves. If you are going to
use any supplements, then these need to be first up on your list. Only after you’re
using these can you move onto the others. I use all of the supplements below
religiously.
PROTEIN
About Proteins
Found throughout your muscles, bones, skin and tissues,
proteins create the enzymes required for the necessary
chemical reactions that occur throughout your body. Amino
acids provide the raw material for building proteins that are
directed by instruction from your genes, forming different
lengths of chains. However, unlike carbohydrates and fats,
amino acids are not stored in the body, therefore, requiring
you to constantly replenish their supply in order to make new
protein.
The Spartan Fit To Eat Nutrition Plan ensures that you get enough protein; but we
are all busy and sometimes may not be able to make a meal, so having a protein
shake, smoothie or adding it to your meals (like my Healthy Count-Cholula Oatmeal
Breakfast) is ideal. This is where using Protein Powder comes in handy.
Overview
Protein is a vital part of any healthy meal plan, as its main responsibility is to build
and repair the tissues in the body. Proteins that come from plants, like legumes,
contain fiber, while animal proteins, like meat, poultry and seafood, contain fat -both of which cause a slowdown of the digestion of these proteins.
Why is protein important?
Protein is needed for muscle growth and repair. Regular physical training tends to
reduce muscle protein breakdown and protein loss from the body. When muscle
glycogen stores are low, due to inadequate calorie and carbohydrate intake, protein
is used for energy rather than for muscle growth and repair and may contribute as
much as 10% of the energy needed for exercise. It is important to maintain adequate
carbohydrate intake in order to protein to be used efficiently.
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MILKEY WHEY – my families all time-favourite
http://www.supplementsource.ca/Milky_Whey_s/223.htm
PROGRADE PROTEIN
http://funkroberts.getprograde.com/pre-and-post-workout-drink.html
POST WORKOUT NUTRITION
Pre-Post Workout Supplement
Right off the bat the most important meal of the day for you will
be the “Post Workout Meal”. After the workout, your body is in
catabolism and starving for the carbohydrates and protein that
it needs to recover and repair. This meal will start the recovery
process quicker and keeps your fat burning metabolism going.
I like this meal to be a shake (liquid form) if possible, taken
immediately following the end of the workout. Now when I
say shake, I do not mean Protein Shake. Don’t get me wrong
protein is important at the post workout meal, but you cannot
forget about the carbohydrates. The Carbs should be 2-5 to 1
ratio of carbs to protein in our post protein shake. (If the shake has 20g of protein,
then you should have 60-100 grams of carbs, depending if you are female or male).
You should use the Prograde Post Workout Powder. It was made for this purpose.
Simple Carbs and Whey protein are your great choices.
OMEGA 3 – EFA (Essential Fatty Acid)
Eating clean is great, but having enough fish oil in your diet is
tough to do on a daily basis. There a many benefits to using
Omega – 3 Fish Oil. omega-3 fatty acids have been shown
to decrease the risk for developing heart disease and cancer,
decrease blood pressure, improve liver and kidney function,
reduce joint pain, improve vision, improve diabetic conditions,
decrease occurrences and intensities of migraine headaches,
increase circulating levels of leptin, reduce stress, and increase
metabolic rate.
If you are not using fish oil, make it a point to start
supplementing with it right away
Prograde EFA Icon®
http://funkroberts.getprograde.com/essential-fatty-acid.html
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2 HEALTH BOOSTERS
This STS will be a very challenging program and your body will go through stress
and changes. During this time our immune system becomes weaker, leaving you
susceptible to getting sick, or rundown. Since health is important, I have created the
Health Boosters. When you feel good, you’ll put more effort in the workout, you’ll
do better on your diet, and thus, you’ll look better all around. These are also great to
have on your side to support better fat loss.
MULTIVITAMINS
Multivitamins are such an important supplement
for us Spartans. With amount of stress you are
putting your body through, multivitamins will
help with recovery and to fight off sickness, as
your body may get run down.
Vitamins are essential for everyone. Vitamins
are organic food products and are not made by
the body. There are about 20 vitamins that are
present in different amounts in foods, with each vitamin essential for overall good
health. Minerals are contained in the all of our bodily tissues and fluids and are
vital for good health. All bodily functions require minerals, as do nerve cells, blood,
bones and muscles.
PROGRADE VGF
women: http://funkroberts.getprograde.com/multi-vitamin-for-women.html
men: http://funkroberts.getprograde.com/multi-vitamin-for-men.html
GREENS
The second Health Booster I recommend is a good
greens product. Eating tonnes of vegetables each day is
important, not only for optimal health, but for fat loss as
well. If you aren’t getting in high enough quantities and
high quality vegetables each day, you may actually start
to slow down metabolism as a result of this.
PROGRADE GREEN-DRINK
http://funkroberts.getprograde.com/green-drink.html
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RESULTS ENHANCERS
Finally, for those of you who want to give 110% to each workout, every time, for
those of you that want to add a little size while doing the STS, – those of you who
don’t feel good unless you finish the workout or come out of the gym drenched in
sweat, I have my Results Enhancers. With these on your side, you will get the best
results from your workout. Period!
KRE-ALKYLYN – Creatine – Build Lean Muscle
What is Silver Bullet Kre-Alkalyn?
Silver Bullet Kre-Alkalyn is “buffered creatine” that does not
convert into creatinine prior to reaching skeletal muscle tissue.
Refer to the chart to the right, and you will see that Kre-Alkalyn
is patented and registers at an incredible PH rating of between
12 and 14. This is important, because it preserves the state of
the Creatine until it has entered the skeletal muscle, which is
exactly what you want. I have used this product in the past with
unbelievable results
SILVER BULLET
http://www.supplementsource.ca/Silver_Bullet_Kre_Alkalyn_p/
silver%20bullet.htm
WEIGHT LOSS – PROGRADE METABOLISM BOOSTER
I do not by any means endorse Fat Burners or Diet Pills, The goal
is for them to speed up your heart (can you say ENERGY SAPPER
and CRASH HARD) or supress your eating – NO GOOD -You need
to EAT to rev up the metabolism.
Prograde Nutrition has created their highly popular Metabolism
Booster. Certain foods and spices do an excellent job of
lowering insulin sensitivity and decreasing appetite. However,
many ‘fat burners’ can be made from very unnatural sources
and be unsafe. With proper exercise & nutrition habits, Prograde
Metabolism can burn 500-1500 more calories per day.
They have added science’s latest weight loss discoveries to our old METABOLISM
product and have made it the absolute best weight loss formula on the market today.
PROGRADE METABOLISM
http://funkroberts.getprograde.com/prograde-metabolism.html
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L-GLUTAMINE
L-Glutamine is something is an essential amino acid that is linked
to improved recovery and immune response when training. The
SW2 is very taxing on the body and with the change in intensity
your body’s immune system may weaken. Glutamine will help
you to fight off sickness. Take these in the morning and before
bed time.
http://www.supplementsource.ca/Ultimate_Nutrition_
Glutamine_1100_grams_p/ultimate%20glutamine%201100g.htm
CONCLUSION
So hopefully this has helped shed some light on the supplements that you should
be using. Remember, when in doubt, take it out. If you’re currently on a particular
supplement that I have not mentioned in this guide, then chances are it’s not doing
you all that much good and your money could be much better spent elsewhere.
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WHEN TO TAKE YOUR
SUPPLEMENTS
WHEN YOU WORKOUT IN THE MORNING
PRE WORKOUT
Drink protein shake/smoothie PROTEIN in water with an apple
POST WORKOUT
Take two (2) scoops of Prograde Post Workout drink and one serving Glutamine
MEAL #1
Take one (1) serving of Multi-vitamin with meal
Take one (1) serving of Omega 3 – Fish oil
AFTERNOON SNACK
Drink a serving of Greens supplement
BEFORE BED
Drink protein shake/smoothie PROTEIN
DISCLAIMER NOTE: These are just suggested times to take my favourite
supplements. Please refer to product instruction for the best advice. You can also
use protein powder more than suggested above.
WHEN YOU WORKOUT IN THE EVENING
MEAL #1
One serving of oatmeal with Whey Protein and fruit
Take one (1) serving of a Multivitamin.
Take one (1) serving of Omega 3 – Fish oil
AFTERNOON SNACK
Drink a serving of Greens supplement
PRE-WORKOUT
Drink protein shake/smoothie PROTEIN in water with an apple
POST WORKOUT
Take two (2) scoops of Prograde Post Workout drink and one serving Glutamine
BEFORE BED
Drink protein shake/smoothie PROTEIN
DISCLAIMER NOTE: These are just suggested times to take my favourite
supplements. Please refer to product instruction for the best advice. You can also
use protein powder more than suggested above.
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SUPPLEMENT LIST
ESSENTIALS
Prograde Protein
http://funkroberts.getprograde.com/protein-powder.html
Milky Whey Link
http://www.supplementsource.ca/Milky_Whey_s/223.htm
Prograde Workout
http://funkroberts.getprograde.com/pre-and-post-workout-drink.html
Prograde EFA Icon®
http://funkroberts.getprograde.com/essential-fatty-acid.html
HEALTH BOOSTERS
PROGRADE VGF - Multivitamins
Women: http://funkroberts.getprograde.com/multi-vitamin-for-women.html
Men: http://funkroberts.getprograde.com/multi-vitamin-for-men.html
Kre-Alkalyn – Silver Bullet
http://www.supplementsource.ca/Silver_Bullet_Kre_Alkalyn_p/silver%20bullet.htm
RESULT ENHANCERS
Prograde Green Drink
http://funkroberts.getprograde.com/green-drink.html
WEIGHT LOSS
Prograde Metabolism
http://funkroberts.getprograde.com/prograde-metabolism.html
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WHERE TO BUY YOUR SUPPLEMENTS
Why do I recommend Prograde®?
http://funkroberts.getprograde.com
As you know, I will only recommend it, if I use it. If I believe in
it, and would suggest it to my family then I feel comfortable
endorsing it. I only partner with companies that I trust and
do research beforehand, to ensure they are quality.
The supplements Prograde produce are of the highest quality
and you get exactly what the labels says (they are a certified
GMP [Good Manufacturing Practices] - A rated manufacturer;
the highest possible certification for quality control). This
is a MAJOR problem with other brands, and one of the major reasons I am so
comfortable recommending Prograde®.
100% Organic, again, extremely high quality.
They are honest company that endorsed many of the top online fitness professionals
in the world. No B.S., lots of educational articles on their website and once again
they are not in it to screw people over. I partner with Prograde and stand behind
their products.
SUPPLEMENT SOURCE
www.supplementsource.ca
SupplementSource.ca and Funk Roberts Fitness - have teamed
up to create the Spartan Supplement Package. These are
supplements that I am currently taking to help build strength,
recuperate from workouts, increase my immune system and
ensure that I are getting the antioxidants and vitamins my body
will need during the Challenge.
Funk Roberts truly endorses these products as supplements that
each person should have and be taking during and after the SW2. The supplements
are suggested and not necessary for your success but will help to maximize your
results. Please consult your physician before taking any supplements.
Transparency:
NOTE: I pride myself on being completely transparent. If you decide that you would love
to experience the benefits of Prograde Nutrition also, and you make the wise investment
by clicking through the Prograde Nutrition links in this book or on the website, I will earn a
commission, It’s important to note that I was recommending Prograde to my friends, family,
and customers for a year before I became an affiliate.
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WHERE TO BUY YOUR SUPPLEMENTS
CANADA
SUPPLEMENT SOURCE
www.supplementsource.ca
1.
2.
3.
4.
5.
PROTEIN – MILKEY WHEY OR PROGRADE LEAN PROTEIN
PROGRADE POST WORKOUT
MULTI-VITAMIN
OMEGA 3 – KRILL OIL
L-GLUTAMINE
USA AND INTERNATIONAL
Prograde Nutrition
protein powder
http://funkroberts.getprograde.com/protein-powder.html
pre and post workout drink
http://funkroberts.getprograde.com/pre-and-post-workout-drink.html
multi-vitamin for women
http://funkroberts.getprograde.com/multi-vitamin-for-women.html
multi-vitamin for men
http://funkroberts.getprograde.com/multi-vitamin-for-men.html
Prograde EFA Icon®
http://funkroberts.getprograde.com/essential-fatty-acid.html
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SUPPLEMENT S
SUPPLEMENT SHOPPING LIST
Print and use this sheet to help purchase my suggested supplements at your local
store. You can also order supplements online from:
Prograde Nutrition - http://funkroberts.getprograde.com (Canada, US, International)
Supplement Source - www.supplementsource.ca (Canada only)
THE ESSENTIALS
Whey Protein
Post Workout - at least 2-1 carbs to protein
Omega 3 Oil - (EFA) Essential Fatty Acid
HEALTH BOOSTERS
Multi-Vitamins
Greens Product
RESULTS ENHANCERS
Kre-Alkalyn/Creatine
Glutamine
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