12-Week College Trainer / Workout Plan


The choice of supplements largely depends on your specific goals, health condition, and individual needs. However, in general, if you have a balanced and healthy diet, you can obtain most of the necessary nutrients from food. Nevertheless, depending on your personal circumstances, it may be beneficial to consider certain supplements. Here are some general examples:

Whey Protein

Whey protein is a protein derived from milk whey and is considered one of the most complete sources of protein available. It is obtained during the cheese-making process when whey is separated from the milk solids. Whey protein contains all nine essential amino acids and has a high biological value, meaning that the body efficiently absorbs and utilizes it.

Whey protein is rich in essential amino acids, including BCAAs (branched-chain amino acids), which are crucial for muscle protein synthesis. Consuming whey protein can contribute to the growth of muscle mass in combination with resistance training.

Whey protein aids in the recovery of muscle tissues after intense workouts. The amino acids present in whey protein can reduce muscle soreness and support recovery.

When to use whey protein?

  • In the morning: A whey protein shake in the morning can be an efficient way to start the day with a protein source.
  • After workout: Consuming whey protein in a shake immediately after a workout can support muscle recovery and protein synthesis.
  • As a snack: You can consume whey protein between meals or as a healthy snack to maintain your energy levels and satisfy hunger.

Omega 3

Omega-3 is a type of essential polyunsaturated fatty acid, meaning that the human body cannot naturally produce these fatty acids and must obtain them from the diet. There are three main types of omega-3, with the most well-known being eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found mainly in fatty fish. The third type is alpha-linolenic acid (ALA), present in chia seeds, flaxseeds, walnuts, and vegetable oils.

Consuming omega-3, especially EPA and DHA, has been associated with reducing the risk of cardiovascular diseases. These fatty acids can help lower triglyceride levels, reduce blood pressure, and improve heart function.

Omega-3 has anti-inflammatory properties, meaning it can assist in managing inflammatory processes in the body. This can be beneficial in chronic inflammatory conditions or after intense workouts to reduce muscle inflammation.

When to use Omega 3?

  • Daily: It is recommended to include sources of omega-3 in your regular diet to ensure an adequate intake. This can be achieved by consuming fatty fish, chia seeds, flaxseeds, nuts, and vegetable oils.
  • Supplementary: In some cases, omega-3 supplements may be taken to ensure an adequate intake, especially if your diet does not provide enough omega-3 fatty acids, or if you have specific needs, such as during pregnancy or due to medical issues.


Creatine is a natural organic compound found primarily in skeletal muscles and in smaller amounts in the brain and other tissues. It is produced naturally in the body or can be obtained through the consumption of foods such as beef, pork, and fish. Creatine is one of the most researched and effective dietary supplements used in the fields of sports and fitness.

Creatine has been associated with significant improvements in athletic performance, especially in activities involving short-duration and high-intensity efforts, such as weightlifting or sprints.

Supplementing with creatine has been linked to significant increases in muscle strength, which can be beneficial, especially in resistance training.

When to use whey creatine?

  • Before or after training: There is no specific time when creatine must be taken, but many individuals take it before or after a workout to benefit from its effects during and after physical exertion.
  • Consistent daily dosage: Most studies suggest that a daily dose of approximately 3-5 grams of creatine is sufficient to reap its benefits. You can take it in a single dose or divide it throughout the day.
  • Optional loading phases: Some people start with a loading phase, where they take a higher amount of creatine (around 20 grams per day) for 5-7 days to quickly saturate creatine stores in the muscles. After this phase, they transition to a lower maintenance dose.”