In this article, we will learn about the various levels of supplementation comprising of macro supplementation and micro supplementation and when to progress from basic to advance levels. We are excluding anabolic steroids from the supplement progression levels as steroids are not supplements.
To thoroughly understand this article, I recommend reading Supplements (Part 1) – Setting the Correct Thought Process before you read any further.
Let’s quickly understand a couple of things:
Macronutrients are the nutrients that are required in large amounts in the diet. Nutrients that the human body needs greater than 10 grams in a day are classified as macronutrients.
Micronutrients are the nutrients that are required in small amounts. Nutrients that the human body needs less than 10 grams in a day are classified as micronutrients.
As explained in the previous blog Supplements (Part 1) – Setting the Correct Thought Process, supplements are supposed to complement your diet when you are unable to obtain required quantity or quality of nutrients from food alone.
Supplementation Progression Levels:
Level 1: Macronutrients form the basis or level 1 of the supplement progression levels. That means, before moving on to the higher levels, it’s critical to ensure your macronutrient quality and quantity is adequate to meet your demands.
Level 1 supplements include:
· Pure protein supplements like whey, casein, egg etc.
Let’s quickly understand a couple of things:
Macronutrients are the nutrients that are required in large amounts in the diet. Nutrients that the human body needs greater than 10 grams in a day are classified as macronutrients.
Micronutrients are the nutrients that are required in small amounts. Nutrients that the human body needs less than 10 grams in a day are classified as micronutrients.
As explained in the previous blog Supplements (Part 1) – Setting the Correct Thought Process, supplements are supposed to complement your diet when you are unable to obtain required quantity or quality of nutrients from food alone.
| Basic (L1) to Advance (L5) Supplementation Levels |
Supplementation Progression Levels:
Level 1: Macronutrients form the basis or level 1 of the supplement progression levels. That means, before moving on to the higher levels, it’s critical to ensure your macronutrient quality and quantity is adequate to meet your demands.
Level 1 supplements include:
· Pure protein supplements like whey, casein, egg etc.
· Weight gainer supplements
· Meal replacement: As the name suggests, this not only supplements your meal but also has a full potential to replace it
· Pure fat supplements like flaxseed oil, fish oil etc.
· Pure carb supplements like waxy maize starch, vitargo etc.
Level 2: Micronutrients form level 2 of the supplement progression levels. You should be at this level ideally after ensuring all your macronutrient needs (quality and quantity) are fulfilled.
Level 2 Supplements include (but are not limited to):
· Vitamin supplements like vitamin C, vitamin E, multivitamins etc.
· B complex supplements
· Calcium supplements
· Magnesium, zinc, iron supplements
· Trace elements or minerals like selenium, chromium, manganese, molybdenum etc.
· Alpha lipoic acid
Level 3: Standalone amino acids form level 3 of the supplement progression levels. You should be at this level ideally after ensuring all your macronutrient, and micronutrient needs (quality and quantity) are met.
Level 3 Supplements include (but are not limited to):
· BCAA or Branched Chain Amino Acids (leucine, isoleucine and valine): The human body is incapable of producing these. Hence these are called as essential amino acids. You are entirely dependent on food and supplements for all three branched chain amino acids
· L-Glutamine: The human body can produce this but in limited quantities. Hence this is categorised as a conditionally essential amino acid
· L-Arginine: The human body can produce this but in limited quantities. Therefore this too is classified as a conditionally essential amino acid
When you workout, conditionally essential amino acid need of the body increases, and the body may not be able to produce conditionally essential amino acids in higher quantities. That is when you need to supplement with conditionally essential amino acids.
Level 4: Ergogenic supplements form level 4 of the supplement progression levels. These supplements enhance performance by stretching limits to supraphysiological levels. You should be at this level ideally after ensuring all your macronutrient, micronutrient and stand-alone amino acid needs (quality and quantity) are fulfilled.
Level 4 Supplements include (but are not limited to):
· Creatine
· Beta Alanine
Level 5: Thermogenic supplements form level 5 of the supplement progression levels. These are intended to reduce body fat in a variety of ways. Some help in curbing appetite while others help in promoting fat to be used as fuel.
Level 5 Supplements include:
· Fat Burners
Important note: It is observed that not many people follow a defined approach to supplementation. It results in poor results or no results at all. For example, if a beginner who is deficient in macronutrient(s) has fat burner, it may result in very little or absolutely no fat burn. It may take you years to reach level 5. The point is to be at the correct level considering your lifestyle.
Also, supplementation doesn’t mean an excess of nutrients. Excess of anything including supplementation is wrong. Supplementation refers to the correct dosage of nutrients to overcome the deficit(s).
What level are you on? Do use this pyramid to assess your current and next level of supplementation.
Level 2: Micronutrients form level 2 of the supplement progression levels. You should be at this level ideally after ensuring all your macronutrient needs (quality and quantity) are fulfilled.
Level 2 Supplements include (but are not limited to):
· Vitamin supplements like vitamin C, vitamin E, multivitamins etc.
· B complex supplements
· Calcium supplements
· Magnesium, zinc, iron supplements
· Trace elements or minerals like selenium, chromium, manganese, molybdenum etc.
· Alpha lipoic acid
Level 3: Standalone amino acids form level 3 of the supplement progression levels. You should be at this level ideally after ensuring all your macronutrient, and micronutrient needs (quality and quantity) are met.
Level 3 Supplements include (but are not limited to):
· BCAA or Branched Chain Amino Acids (leucine, isoleucine and valine): The human body is incapable of producing these. Hence these are called as essential amino acids. You are entirely dependent on food and supplements for all three branched chain amino acids
· L-Glutamine: The human body can produce this but in limited quantities. Hence this is categorised as a conditionally essential amino acid
· L-Arginine: The human body can produce this but in limited quantities. Therefore this too is classified as a conditionally essential amino acid
When you workout, conditionally essential amino acid need of the body increases, and the body may not be able to produce conditionally essential amino acids in higher quantities. That is when you need to supplement with conditionally essential amino acids.
Level 4: Ergogenic supplements form level 4 of the supplement progression levels. These supplements enhance performance by stretching limits to supraphysiological levels. You should be at this level ideally after ensuring all your macronutrient, micronutrient and stand-alone amino acid needs (quality and quantity) are fulfilled.
Level 4 Supplements include (but are not limited to):
· Creatine
· Beta Alanine
Level 5: Thermogenic supplements form level 5 of the supplement progression levels. These are intended to reduce body fat in a variety of ways. Some help in curbing appetite while others help in promoting fat to be used as fuel.
Level 5 Supplements include:
· Fat Burners
Important note: It is observed that not many people follow a defined approach to supplementation. It results in poor results or no results at all. For example, if a beginner who is deficient in macronutrient(s) has fat burner, it may result in very little or absolutely no fat burn. It may take you years to reach level 5. The point is to be at the correct level considering your lifestyle.
Also, supplementation doesn’t mean an excess of nutrients. Excess of anything including supplementation is wrong. Supplementation refers to the correct dosage of nutrients to overcome the deficit(s).
What level are you on? Do use this pyramid to assess your current and next level of supplementation.
Suggestions/ questions/ grammar corrections and constructive criticism are highly welcome.
Let me know how helpful was this article by commenting in the comments section or connecting with me on [email protected]
See you.
- Akshay Ankalikar
- Akshay Ankalikar
