Which OMAD Workout Supplements Are Best For You?

My favorite, and most effective way of intermittent fasting is to eat once a day. Not just for losing and keeping off excess body fat. But because of the consistent energy it gives me all day long. My health has never been better either. Which is nice. 

I also like to lift weights, train Brazilian jiu jitsu, surf, hike, etc. Taking the right workout supplements help me have better workouts, get stronger, build muscle, and lose fat. Even though I only eat once a day. 

The right workout supplements also make following a OMAD eating schedule easier. This means better energy and less hunger pains and cravings when I’m fasting. 

In this article I share with you what I’ve found to be the best workout supplements  when you’re eating OMAD and want to be able to lift weights, run, and do your favorite workouts. 

After reading you’ll know which of them are best for you. 

How These Supplements Were Selected

To make this list a product had to meet these standards.

  • Their benefits are based on clinical research on healthy men and women.
  • They’re shown to be safe when used as recommended.
  • Your fast won’t be broken as long as you use the supplements properly. 

The Best OMAD Workout Supplements

Beta Alanine

If you do intense workouts that last between 1-4 minutes per set, this supplement is for you. I’m talking about things like: HIIT workouts on the bike or rower, sets of 100+ kettlebell swings, or a workout consisting of squats and 200 meter runs.

When you’re eating once a day, you may not feel like your muscles have enough gas to get you through these workouts. And you may be right. Especially during the few weeks when you’re adapting to the diet. 

Taking beta alanine makes sure you do. 

Here’s how it works.
Beta alanine is converted to a compound called carnosine. It is then stored in your muscles, waiting to be put to use. When? Well, during all out sprints or sets that last more than 1 but less than 5 minutes. 

When you’re lifting, running, etc. all out for 1-4 minutes at a very high intensity – i.e. you can hear your heartbeat and your muscles feel like they’re on fire – your body releases substances that, when the amount is too high, will cause you to ‘hit the wall’’ and be forced to stop. 

Beta alanine delays the release of these workout killing compounds so you can go harder, longer. 

Research finds it’s especially helpful during the later stages of your workout when fatigue really kicks in. Instead of dialing down the intensity and feeling nauseous, you’re still going hard and kicking their butt. 

The best way to take beta alanine

To get the best results, you need to first fill your muscles up. The fastest way to do this is to take 6 grams a day in 2-3 evenly divided servings. You’ll take this much for 3 weeks.

Once you’ve loaded up on beta alanine, you can cut back to a single 1-2 gram serving once a day. Multiple studies, including one published in the Journal Of Strength And Conditioning Research finds this is enough for you to keep seeing benefits. 

Taking it with creatine can help you get even better results. Research finds (link) they’re like the peanut butter and jelly of the sports supplement world. 

How to choose the right product

When you’re shopping for a beta alanine supplement make sure you buy one that uses the Carnipure brand. It’ll say so on the label in the Supplement Facts section. This is the type that’s been proven to work in several clinical studies. 

“Daily supplementation with 4 to 6 g of beta-alanine for at least 2 to 4 weeks has been shown to improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting 1 to 4 min in duration”

International Sports Sciences Association position stand – Beta Alanine 

Caffeine

Want an instant boost of energy, strength, and endurance? Take caffeine before you exercise. It’ll take you from feeling tired and listless to full on energy. In a few minutes. 

Caffeine has all kinds of benefits when you’re eating once a day and fasting for 20 hours or more. 

Research shows it can help you.

  • Lift heavier weights.
  • Do more repetitions.
  • Improve your endurance.
  • Push yourself harder.
  • Sprint faster. 
caffeineaffectsketosis

Caffeine has other health related benefits too. The first is that it can help curb your appetite. Another is that it get you even deeper into ketosis. This means faster fat loss, less hunger during a fast, along with better energy and focus. 

How much do you need? Way less than you may think. Research finds 200 mg – about 2 cups of coffee – is enough to provide benefits. If you’re not a coffee drinker 1 may be enough, 

If you absolutely hate the taste of coffee or want to make sure you’re getting exactly the right amount you can take caffeine as a capsule or tablet. Sugar free energy drinks and tea are also great sources. 

“You can drink black coffee while intermittent fasting, but coffee drinks with cream, sugar, or other forms of calories technically break your fast.”

Amber Sayer – themanual.com

Creatine Monohydrate

Intense exercise like lifting weights and HIIT workouts can be tough to do when you’re fasting. Especially the first 2-4 weeks while your body is adapting to not getting energy from food several times a day and running off body fat instead. 

pure creatine monohydrate

Giving your muscles extra energy by taking creatine can help. 

No sports supplement has been studied as much (over 700 studies) or been shown to be as effective (70% of us who take it see positive results). 

Here are a few of its benefits.

It’s also good for your brain during stressful times like working out and eating OMAD. It does this by acting as an extra source of energy. What it means for you is that you’ll still be able to think clearly and focus instead of having brain fog

How to take creatine 

If you want to see results you need to take it correctly. The fastest is to quickly load your muscles, taking 20 grams a day in 2-4 servings of 5-10 grams. Here you’ll notice benefits within a week. 

Make sure the product you use is creatine monohydrate. It’s the only type of creatine that’s repeatedly shown to work. All the other types are worthless. You also want to make sure there’s 5 grams per serving to get the best results. 

Electrolytes

A hard workout can really get you sweating. When you sweat a lot your body loses water and something called electrolytes. Magnesium, potassium, and sodium are examples. 

The more electrolytes your body loses, the more your performance in the gym will suffer. You’re also likely to feel a little off outside the gym too. This is the keto flu. Symptoms include feeling tired, unable to think clearly and trouble sleeping are all common side effects. 

Research finds that taking electrolytes before you work out improves your endurance and ability to push yourself.

Taking them post-workout speeds up your recovery. 

A common way to replace electrolytes during or after a workout is to drink a sports drink like Gatorade. Since it also has carbohydrates, and calories you can’t drink it when you’re fasting and eating once a day. 

Fortunately there are other, better ways to get them before, during, and after working out. 

The most convenient way is to take an electrolyte supplement. My favorite is LMNT. It contains sodium, potassium, and magnesium in the right amounts and is sugar, carb, and calorie free. This means, unlike a sugar rich sports drink it won’t break your fast.

If you’re on a budget, chicken or beef bouillon cubes also work well. They taste pretty good too. Adding a little extra salt to your OMAD when you’re training hard also helps.

Don’t go overboard with them though. Stick to the manufacturer’s recommendations. Too much of them is not a good thing either. It can upset your stomach, give you diarrhea, and even harm your heart and kidneys. 

MCT Oil

This supplement seems to be made for all of us that eat OMAD. Made from refined coconut and palm oil, it contains a special type of fat called medium chain triglycerides or MCTs.

Here’s why they’re a great OMAD workout supplement. Unlike other fats, MCTs aren’t stored but put to work by your body to give you energy right away. They do this by being converted to something called ketones in your liver. After about 45 minutes you’ll be in nutritional ketosis where you’re using fat for energy instead of sugar or protein. And keep you there.

MCT Edge Oil 32 Ounces

You’ll also get a few added benefits when you use MCT oil as a workout supplement. First is that it helps stabilize your blood sugar levels. This keeps you from feeling lethargic, hungry, and cranky during and after your workout. 

It’s also helpful for weight loss. Taking it daily can help you lose an extra couple of pounds of excess body fat, which is nice. 

All you need to take is 1 tablespoon to feel and see benefits. Don’t start with this dose though. If you aren’t used to taking MCT oil, start with 1 teaspoon. You’ll still notice its benefits. Each week add another teaspoon until you are able to tolerate 3 teaspoons. This is equal to 1 tablespoon. 

I personally use MCT Edge which contains nothing but medium chain triglycerides. It’s sustainably sourced too so you’re helping the environment with every spoonful you take. 

kettlebell split squats how to

Whey Protein Powder

You need to get enough protein in your diet every day. Especially if your goal is to be strong, lean, and able to work out hard. 

As much as I love steak, pork chops, fatty fish and bacon eating 1+  pounds to meet my daily needs can be tough. That’s why I have a whey protein shake after I eat. It helps me meet my daily needs without stuffing myself till I’m about to burst.  

all natural whey protein

What is whey protein? It’s a protein made from milk that contains all the amino acids your body needs. Plus, it’s better absorbed and utilized than any other protein. Including eggs and beef. Pea and other vegan/vegetarian proteins don’t come close to either. 

How much whey protein do you need?

Research finds drinking about 40 grams of whey a day can.

protein shake recipes

Since it causes a slight increase in insulin and your blood sugar you don’t want to drink your shake during your fast. I have mine as a dessert after eating my meal at dinner time. Blend in frozen raspberries or other low sugar fruits for an even tastier shake.  

When you’re choosing a whey protein powder make sure you choose one that uses whey protein isolate. This is the highest quality available and has the most protein and least amount of sugar and fat. 

My favorite is Better Whey. I blend it with frozen raspberries, 8 ounces of water, and ½ a tablespoon of cream. 

Conclusion

You now know which workout supplements are best for optimizing your performance when you’re eating OMAD. Give them a try, together or individually to see which works best for you. 

References 

Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic Z. Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses. Br J Sports Med. 2020 Jun;54(11):681-688. 

Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. 

James LJ, Mears SA, Shirreffs SM. Electrolyte supplementation during severe energy restriction increases exercise capacity in the heat. Eur J Appl Physiol. 2015 Dec;115(12):2621-9. 

Milioni F, de Poli RAB, Saunders B, Gualano B, da Rocha AL, Sanchez Ramos da Silva A, Muller PTG, Zagatto AM. Effect of β-alanine supplementation during high-intensity interval training on repeated sprint ability performance and neuromuscular fatigue. J Appl Physiol (1985). 2019 Dec 1;127(6):1599-1610. 

Mora-Rodriguez R, Hamouti N. Salt and fluid loading: effects on blood volume and exercise performance. Med Sport Sci. 2012;59:113-119. 

Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. 

Skare OC, Skadberg, Wisnes AR. Creatine supplementation improves sprint performance in male sprinters. Scand J Med Sci Sports. 2001 Apr;11(2):96-102. 

Spriet LL. Exercise and sport performance with low doses of caffeine. Sports Med. 2014 Nov;44 Suppl 2(Suppl 2):S175-84. doi: 10.1007/s40279-014-0257-8. 

Valentine V. The importance of salt in the athlete’s diet. Curr Sports Med Rep. 2007 Jul;6(4):237-40. 

Westerterp-Plantenga MS, Lejeune MP, Kovacs EM. Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obes Res. 2005 Jul;13(7):1195-204. 

Zandona BA, Ramos RA, de Oliveira CDS, McAnulty SR, Ferreira LHB, Smolarek AC, Enes AAN, Urbinati KMSS, Aragon AA, Schoenfeld BJ, de Souza Junior TP. Reduced Dose of Beta-Alanine Is Sufficient to Maintain Performance in Repeated Sprints. J Strength Cond Res. 2022 Jun 1;36(6):1636-1642. 

Posted on