Fuel Your Performance
Phase-specific hydration targets and Thorne supplement protocols to support every phase of your nutrition journey. NSF Certified for Sport products you can trust.
Hydration Baseline
A simple starting point that works for most people: drink half your body weight in ounces of water per day.
Daily Baseline
If you weigh 180 lbs, that's 90 oz minimum. This is your starting point -- every single day, regardless of phase or training.
Training Days
Add 16-24 oz on top of your baseline, sipped before, during, and after your workout. Don't chug it all at once.
Hot Weather
If you're training outdoors or in a non-air-conditioned space during summer months, you may need even more on top of your training addition.
Hydration by Phase
Your hydration needs shift depending on which phase you're in. Here's what to watch for.
Establishing Your Baseline
This is where you establish your hydration habits alongside your nutrition baseline. Hit your water target every day without fail. You're learning what your body needs at maintenance -- nail your water intake now and you'll be dialed in when the harder phases begin.
Hunger, Performance & Recovery
Staying well-hydrated helps with hunger management, performance, and recovery. When calories are low, your body is working harder with fewer resources. Don't let water intake slip during the cutting phase -- it's one of the simplest tools you have to maintain energy and manage appetite.
Rebuilding Consistency
You're back at maintenance calories after the cut. Use this phase to re-establish your hydration habits at your new body composition. The consistency you build here carries directly into the building phase. If you can nail your water intake when nothing feels urgent, you'll be ready for the work ahead.
Water Retention & Glycogen
Higher carb intake means your body retains more water naturally. This is expected and healthy. Increased hydration supports the extra glycogen storage and helps with the higher training volume you'll be pushing during the building phase.
Electrolytes
Water alone isn't always enough, especially if you're training hard and sweating heavily. If you're drinking a lot of water but still feel flat or crampy, an electrolyte supplement can help.
Sodium
Essential for fluid balance and nerve function. Lost heavily through sweat during intense training. Especially important during the cutting phase when food intake is lower.
Potassium
Supports muscle contractions and heart function. Works alongside sodium to maintain proper hydration. Found in many whole foods but may need supplementation during heavy training.
Magnesium
Critical for muscle function, recovery, and sleep quality. Often depleted through training and sweating. Supplementation can improve recovery and reduce cramping.
This is especially relevant during the cutting phase when overall food intake (and therefore mineral intake) is lower. If you feel flat, crampy, or low energy despite adequate water, electrolytes are the first thing to check.
Year-Round Foundation Stack
These four products form your baseline supplementation regardless of which phase you're in. NSF Certified for Sport by Thorne.
Whey Protein
Your protein insurance policy. Helps you hit your daily protein target -- the most important macro in every single phase. Fast-absorbing and convenient post-workout or between meals.
Shop NowMultivitamin
Covers micronutrient gaps that even a well-planned diet can miss. Supports immune function, energy production, and overall health across all training phases.
Shop NowBCAAs
Branched-chain amino acids support muscle recovery and reduce soreness. Especially valuable during training days and during cutting phases when calories are lower.
Shop NowCreatine
The most researched supplement in sports nutrition. Supports strength, power output, and muscle hydration. Take daily year-round (with phase-specific adjustments below).
Shop NowSupplement Adjustments
Your foundation stack stays the same year-round. Here's how each of the four phases adjusts around it. Phases 1 and 3 both operate at maintenance calories from your calculator -- the protocol is the same.
Foundation Only
- FOLLOW the Year-Round Foundation Stack exactly as listed above -- no additions, no removals
- CONTINUE Creatine at 5g daily -- standard maintenance dose to support strength and recovery
- CONTINUE Whey Protein, Multivitamin, and BCAAs as directed
Cutting Adjustments
- STOP Creatine -- creatine causes water retention which can mask fat loss on the scale and make it harder to track progress
- ADD Weight Management Stack -- targeted support for metabolic function during a caloric deficit
- CONTINUE Whey Protein, Multivitamin, and BCAAs as directed
Foundation Only
- FOLLOW the Year-Round Foundation Stack exactly as listed above -- no additions, no removals
- CONTINUE Creatine at 5g daily -- standard maintenance dose to support strength and recovery
- CONTINUE Whey Protein, Multivitamin, and BCAAs as directed
Building Adjustments
- STOP Weight Management Stack -- no longer needed in a caloric surplus
- RESTART Creatine at 10g daily -- double the maintenance dose to maximize muscle hydration and strength during your surplus
- ADD Glutamine 5g daily -- supports recovery and gut health during higher training volume
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