Gain Mass

How to Survive Without Your Bodybuilding Supplements

Stuck in a situation without your supps? Try this meal plan to recreate their effects.


bodybuilding supplements

Dear M&F,
I’m going to be traveling for a while without access to my regular supplements, but I still intend on training. How can I recreate the effects of my supps with my diet?
—Matt G., Salt Lake City, UT

It's easier than you think. Granted, whole foods can’t replace things like quick-absorbing BCAAs that some pre-workout formulas deliver, but with a holistic like the one outlined on the next page, you can address your core needs while maintaining strength and performance.

For example: Salmon is an effective substitute for fish oil supplements and is also a good source of vitamin D. Spinach has the lowest acidity score of any food and mimics greens supplements’ ability to normalize the acid/ base balance in our bodies. With 66g of carbohydrates and 18g of protein per 16 oz, the benefits of chocolate milk compare well to your recovery shake.

An 8-ounce cup of hot coffee typically has more than 100 mg of energy-boosting caffeine. Iced coffee is brewed double strong to make up for the dilution that occurs when poured over ice; skip the ice—and the dark roast, which actually contains less caffeine—and enjoy the double strength.


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