Health & Fit Sleep Like a Baby and Burn Away a Ton of Fat With This Night Time Fat Burner

Consider taking: a multivitamin with vitamin B complex and vitamin D

In theory, your diet should be good enough to get all the requisite macros and micronutrients. But in the case you don’t, a multivitamin can be a great “safety net,” McCune says. “They’re relatively inexpensive for what you get.” Make sure you find a multi with a vitamin B complex, since they “help regulate the nervous system and make sure your body effectively metabolizes carbs, protein, and fat,” Bogden says.

Even if you opt not to take a multi, prioritize vitamin D supplements. “Almost every cell in the body has a receptor for vitamin D, so it plays a huge role in the nervous system, bone health, and immune function,” Bogden says. “Active guys tend to notice a positive difference in how they feel overall. Vitamin D seems to stabilize how your body functions.”

The One Major Effect of Eating McDonald’s

A registered dietitian lends a refreshing perspective on fast food and how McDonald's specifically offers a few nutritious options.For some people, McDonald's (or a similar establishment), is the closest place to their home where they can go and get a hot meal. In 2009, the USDA estimated that some 23.5 million Americans lived in a food desert, which is described as a low-income area that's more than one mile away from a supermarket or large grocery store. For rural areas, the cutoff is 10 miles.

When to take: In the morning. Vitamin D may inhibit melatonin production, Bogden says, which could disrupt your sleep cycle.

Recommended amount: Any good multivitamin has a recommended daily amount. Supplements around 2,000 I.U.s are standard.

You should know: McCune recommends taking multivitamins that come in packs, rather than those that try to pack everything into a single pill. “Each of those ingredients will be more stable in its own medium,” he says.

Suggested Product: NatureWise Vitamin D3

Take some Vitamin D3 to make sure your bones are strong and your immune system has the juice it needs to handle most issues that come its way.

Consider taking: caffeine

Hardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug.

When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says.

Walmart Just Made This Big Change to Its App

Walmart's app finally has universal search and checkout. Here's how your shopping experience is about to get a whole lot easier.Since the begging of the pandemic, more customers are ordering groceries and other household items online from Walmart. Despite a summer of Rollbacks and price cuts in stores, the retailer is reportedly aiming to maintain its digital sales momentum.

Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you jittery, but it won’t help your workout.

You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.

Suggested Product: Smarter Vitamins Caffeine Pills

Get a clean boost of energy that helps you stay focused, unlike coffee which can overpower your senses.

Consider taking: carb supplements

You can absolutely gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress. They’re especially useful during long workouts.

“There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.”

Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says.

This Low-Cost Grocery Store Is Expanding to a New State

Dollar General already has over 17,000 stores, but is expanding to its 47th state when the newest location opens in Idaho in 2022.The low-cost chain sells a range of goods including household necessities and beauty products but has recently ramped up its commitment to becoming a destination for cheap and healthy supplies and food.

When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45 min.) endurance workouts.

How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade.

You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.

Suggest Product: BulkSupplements.com Maltodextrin Powder

Load up before a workout with this powder that’ll replace the Carbs you displace in your sweat with enough energy to hit the gym harder then before.

Consider taking: omega-3 fatty acids

A large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.”

When to take: Bogden suggests taking an omega-3 supp after a workout.

How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says.

You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”

Suggested Product: Dr. Tobias Omega-3 Fish Oil

Take some of this after a workout to get the body relieved after a heavy workout without too much soreness.

Consider taking: probiotics

Yes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood.

When to take: Post-workout with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says.

How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement.

You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.

Suggested Product: Garden of Life Probiotics

Improve the efficacy of your protein powders and other workout supplements by boosting your body’s ability to absorb them with this Probiotic.

Consider taking: magnesium

Like vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get restorative sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.”

When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says.

How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.

Suggested Product: Purely Holistic Magnesium Glycinate

Help your body switch off into a deep rest with this bottle of Magnesium.

Check out the Daily Deals over at Amazon

Check out the great products and gear we recommend to Men’s Journal readers

Check out The Best REM Sleep Trackers For The Troubled Sleepers