Kelsey's 2024 Supplement Guide: 
What to take and when to take them!

Let's Talk About My Go-To Supplements:

Create Creatine Monohydrate

I love taking creatine, and have for years. The main benefits of creatine are increasing strength, building lean muscle, muscle recovery, and improved mental acuity. Create makes taking your creatine easy by putting it into a delicious GUMMY!

When I Take It: 3 gummies before or after my workout. On off days, I take them with breakfast.

LMNT Hydration 

By far the best hydration drink on the market. This super tasty electrolyte drink mix is formulated to help anyone with their electrolyte needs and to help you stay hydrated and feel your best!

When I Take It: I take 1-2 daily. I always have one first thing in the morning, then depending on my activity level that day, I'll add in a second around my workout or in the evening!

KOS Protein Powder

I LOVE Kos for many reasons. Not only is their Plant Protein packed with 20+ grams of protein, it's absolutely delicious. My current favorite flavor is their Peanut Butter Cup!

When I Take It: I take 1-2 scoops a day in either a protein shake or a yogurt bowl with granola and fruit! Most days I use this post workout and others I'll have it as a dessert at night (yes, it's that good)

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KOS Love You Berry Much

Love You Berry Much is a reds drink that is packed with antioxidants and is great for a natural energy boost! 

When I Take It: I usually drink this mid-day for a little energy boost going into my afternoon. One scoop goes a long way (and there is NO caffeine)

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KOS The Greens

Taking a greens supplement is a must for me. I make sure to look for quality, taste, and price. This is where the Kos Greens powder comes in. This packed with all kinds of micro-nutrients to benefit your overall health.

When I Take It: I take my greens everyday, first thing in the morning. I also make sure I travel with this so that I can feel my best!

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KOS Pre Workout

You know my stance on most pre-workout drinks. They are filled with an overload of caffeine and unnecessary ingredients. KOS Bolt From The Blue only has 70mg of caffeine and includes ingredients like cordyceps and ginseng to give you an amazing and clean energy boost! 

When I Take It: I take this before my workout when I feel like I need that extra push. 

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KOS Whole Latte Gold

I love a good "wind down" drink at night. And the KOS Latte Gold is perfect. It's a Gingerbread Chai flavor, and it's filled with immune boosting mushrooms to help you relax and sleep better. 

When I Take It: I take this 30-60 minutes before bed. I heat up some hot water, add a splash of almond milk, and mix.

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Provided By:

The information provided on this site is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided on this site is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given on this site are meant for healthy adults only. You should consult your physician to insure advice and tips given on this site are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author. 


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