Supplementation: Olympic Weightlifting

Objective: Maximize explosive strength, recovery, and general health without compromising technique or sleep.

1. The Arsenal (Inventory)

Kefir: Natural probiotics. Gut health = Better nutrient absorption.
Parrot Greens: Micronutrients and antioxidants. Nutritional “life insurance.”
Magnesium + Zinc (ZMA):
- When: Night (before sleep).
- Why: Critical for CNS (Central Nervous System) recovery, deep sleep, and testosterone production.
Creatine (Monohydrate):
- Frequency: DAILY (Confirmed).
- Dose: 5g (1 standard scoop).
- Why: Creatine works through cellular saturation. Consistency is key to keeping ATP stores full for those explosive lifts.

Carnivor Protein (Beef):
- When: After training or when solid food protein is lacking.
- Note: Good option if whey sits heavy, but real food always wins.
Omega 3:
- Current status: Occasional.
- Suggestion: Ideally daily to reduce joint inflammation (knees/shoulders suffer in weightlifting).

Dragon Pharma (Venom/Black):
- Potency: Extreme (425mg caffeine/scoop).
- Use: PR (Personal Record) Days or High Intensity (90%+ 1RM).
- Dose: Small Scoop (Half dose) recommended for technique work.
- Warning: Do not use after 5-6 PM to avoid destroying sleep.
- Effects: Beta-alanine (tingling) + Nootropics (focus) + Caffeine (raw energy).

Time	Supplement	Notes
Morning	Kefir + Parrot Greens	Fasting or light breakfast.
Pre-Workout	Dragon Pharma (1/2 Scoop)	Heavy days only. 30 min before.
Post-Workout	Carnivor Protein + Creatine (5g)	Creatine absorbs better here.
Dinner/Meal	Omega 3	With fat for absorption.
Before Sleep	Magnesium + Zinc	To rest the CNS.