Hydration & Supplements
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.
Phase-specific hydration targets and Thorne supplement protocols to support every phase of your nutrition journey. NSF Certified for Sport products you can trust.
A simple starting point that works for most people: drink half your body weight in ounces of water per day.
If you weigh 180 lbs, that's 90 oz minimum. This is your starting point -- every single day, regardless of phase or training.
Add 16-24 oz on top of your baseline, sipped before, during, and after your workout. Don't chug it all at once.
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.
Your hydration needs shift depending on which phase you're in. Here's what to watch for.
Maintenance phases are where you establish your hydration habits. Hit your baseline every day without fail. This is when you build the consistency that carries you through the harder phases. If you can nail your water intake when nothing feels urgent, you'll be dialed in when it matters most.
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.
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.
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.
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.
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.
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.
These four products form your baseline supplementation regardless of which phase you're in. NSF Certified for Sport by Thorne.
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 NowCovers micronutrient gaps that even a well-planned diet can miss. Supports immune function, energy production, and overall health across all training phases.
Shop NowBranched-chain amino acids support muscle recovery and reduce soreness. Especially valuable during training days and during cutting phases when calories are lower.
Shop NowThe most researched supplement in sports nutrition. Supports strength, power output, and muscle hydration. Take daily year-round (with phase-specific adjustments below).
Shop NowYour foundation stack stays the same year-round. Here's how each phase adjusts around it.
Browse the complete Thorne product line through our partner store. NSF Certified for Sport.
Black Iron Athletics is a Thorne affiliate partner. When you purchase through our links, we may earn a commission at no additional cost to you. We only recommend products we use and trust.