Five Supplement Stacks for Personal Training and CrossFit Athletes in Arlington VA
A comprehensive guide to optimizing your nutrition with strategic supplement stacking based on real-world experience and expert recommendations from Alexandria fitness professionals
Our Philosophy on Supplements
At Sand & Steel Fitness, we believe supplements should do exactly what their name suggests: supplement your training, not replace it. We carefully select the safest, highest-value supplements to amplify the hard work our Arlington and Alexandria clients put in at the gym and in their nutrition.
Many of our personal training and CrossFit athletes are on a transformative journey—changing their bodies, improving their health, and building strength they never thought possible. The right supplements, used strategically, can accelerate that transformation by supporting recovery, enhancing performance, and filling nutritional gaps.
We’re fitness coaches who carefully curate the supplements we carry—Momentous and Core Nutritionals—because we trust them and use them ourselves. Every product in this guide has been tested by real coaches and athletes at Sand & Steel Fitness. These aren’t theoretical stacks—they’re proven protocols available at our Alexandria location.
Serving Arlington VA and the DMV: Sand & Steel Fitness is located in Alexandria, just 8 miles from Arlington via Route 1 or I-395. Many of our personal training and CrossFit clients commute from Arlington, Rosslyn, Crystal City, and Pentagon City. This guide reflects real-world testing with athletes managing the high-stress, long-commute lifestyle common throughout Northern Virginia.
Choosing the right supplements can feel overwhelming. Walk into any GNC in Arlington or supplement store across Northern Virginia, and you’ll face walls of products making bold claims. As fitness professionals who’ve worked with hundreds of personal training and CrossFit clients in Alexandria and Arlington, we’ve learned that the best supplement strategy isn’t about taking everything – it’s about taking the right things for your budget, goals, and lifestyle.
This guide breaks down five proven supplement stacks used by real people achieving real results. From budget-conscious essentials to premium performance optimization, each stack represents a different approach to supplementation based on actual experience, not marketing hype.
Understanding Monthly Supplement Costs
Important: All prices in this article reflect actual monthly usage costs based on realistic consumption patterns. Daily supplements (Vitamin D, Omega-3, Creatine) show the full monthly cost. Training supplements (pre-workout, hydration) are calculated at 12 uses per month for someone training 3x weekly. Recovery supplements are based on as-needed use (typically 5x monthly).
Example: A $53.09 container used 12 times monthly costs you $21.24 per month, not $53.09.
Supplements work synergistically when stacked correctly. The five approaches below represent real-world testing by coaches and athletes in the Arlington and Northern Virginia area, balancing performance, budget, and lifestyle demands.
Quick Reference: Which Stack Is Right for You?
Budget Stack (~$75/month)
Essential foundation for maximum impact
Philosophy: Focus on the “big three” supplements that provide the most health bang for your buck. These address the most common deficiencies that affect everyone from DC commuters to Alexandria gym-goers.
Core Components
Momentous Vitamin D3 5000 IU – $16.95/month
The foundation supplement. Deficiency is common in Northern Virginia due to indoor lifestyles and limited sun exposure. Supports immune function, bone health, and mood regulation.
Core Creatine – $22.49/month (presale pricing)
One of most researched performance supplement ever created. Increases strength, power, and muscle growth while supporting cognitive function. Works for everyone, regardless of training style.
Momentous Omega-3 – $39.95/month
Anti-inflammatory foundation. Supports heart health, brain function, and recovery. Quality matters here – cheaper fish oils often lack potency or purity.
Total Monthly Cost: $79.39
Daily Cost: $2.65 (all supplements taken daily)
Why these three first: Vitamin D deficiency most people in Northern Virginia, while creatine provides almost universal performance benefits. Omega-3s address the inflammatory burden of modern life. Together, they form the foundation every other supplement builds upon.
Available at Sand & Steel Fitness
Momentous Products: Vitamin D3 5000 IU, Omega-3
Core Nutritionals Products: Creatine
All products available at our Alexandria location (8 miles from Arlington via Route 1 or I-395). Ask your personal trainer or CrossFit coach for personalized recommendations based on your training program.
Performance Stack (~$108/month)
Balanced approach between performance improvement and recovery
Philosophy: Add training-specific support to the essential foundation. Perfect for Arlington residents who train regularly but want smart spending over supplement excess.
Foundation (from Budget Stack)
- Momentous Vitamin D3: $16.95
- Core Creatine: $22.49
- Core Omega-3: $33.29
Performance Additions
Core Pump (Non-Stim Pre-Workout)
Purchase: $44.99 for 30 servings | Monthly Cost: $17.99
Enhances blood flow and muscle pumps without caffeine crash. Perfect for evening workouts or those sensitive to stimulants. Contains clinically-dosed nitric oxide boosters.
Used 12x per month (training days only)
Core Hydrate
Purchase: $26.99 for 30 servings | Monthly Cost: $10.80
Advanced electrolyte formula prevents cramping and supports performance. Crucial for intense training sessions, especially during hot DMV summers.
Used 12x per month (training days only)
Total Monthly Cost: $108.18
Daily Cost: $3.61 (foundation daily + training supplements 3x/week)
Target audience: CrossFit athletes, serious gym-goers, and anyone training 4-5 days per week who wants to optimize performance without breaking the bank.
Available at Sand & Steel Fitness
Momentous Products: Vitamin D3, Omega-3
Core Nutritionals Products: Creatine, Pump (Non-Stim Pre-Workout), Hydrate (Electrolytes)
All products available at our Alexandria location. Ask your coach which pre-workout intensity level matches your training schedule and caffeine tolerance.
Rx Stack (~$173/month)
Best performance optimization for serious athletes
Philosophy: Invest in premium formulations and comprehensive support. Every ingredient serves a specific purpose in the performance and recovery equation.
Foundation
- Momentous Vitamin D3: $16.95
- Core Creatine: $22.49
- Core Omega-3: $33.29
Performance Optimization
Core Pump
Purchase: $44.99 for 30 servings | Monthly Cost: $17.99
Non-stimulant pre-workout for enhanced training sessions without afternoon crashes.
Used 12x per month (training days only)
Core Hydrate
Purchase: $26.99 for 30 servings | Monthly Cost: $10.80
Professional-grade electrolyte support for optimal hydration.
Used 12x per month (training days only)
Momentous Magnesium L-Threonate
Purchase: $49.95 for 30 servings | Monthly Cost: $49.95
Superior magnesium form that crosses the blood-brain barrier. Supports sleep quality, stress management, and recovery.
Taken daily (30x per month)
Core POST
Purchase: $53.09 for 30 servings | Monthly Cost: $21.24
Complete post-workout recovery formula with protein, carbs, and targeted recovery ingredients.
Used 12x per month (training days only)
Total Monthly Cost: $179.37
Daily Cost: $5.98 (foundation + mag daily, training supplements 3x/week)
Target audience: Competitive athletes, serious fitness enthusiasts, and anyone prioritizing peak performance and rapid recovery.
Sean’s Stack (~$355/month)
Cost-effective performance with local business support
Philosophy: “I focus on getting the best value for money while supporting local businesses when it makes sense. I’m not afraid to shop around for better prices, but I also believe in supporting the gym community that supports me.”
Sean is a coach at Sand & Steel Fitness who prioritizes both performance and fiscal responsibility. His approach demonstrates how to build an effective stack without paying premium prices for everything.
Strategic Choices
Nordic Naturals Omega (liquid) – ~$35/month
“Liquid gives me the most omega-3 per dollar with the best taste. I’ve compared the numbers – it beats most capsules for actual EPA/DHA content per serving.”
One a Day Multi – ~$15/month
“Covers my nutritional bases without the premium pricing. Most multis have similar profiles – paying extra for fancy marketing doesn’t make sense.”
Core Greens – $39.99/month
“I rotate greens powders often. This one tastes good, and the cost per ingredient is reasonable when I calculate it out.”
Core Pump
Purchase: $44.99 for 30 servings | Monthly Cost: $17.99
“I can’t do caffeine in my pre-workout, and this tastes better than beet-based alternatives while supporting my local gym.”
Used 12x per month (training days only)
Core BCAA
Purchase: $22.49 for 30 servings | Monthly Cost: $8.99
“Perfect for sipping during long training sessions. I probably overconsume this, but it’s tastier than water and supports my gym.”
Used 12x per month (training days only)
EFX Kre-Alkalyn – ~$30/month
“I prefer pills over powder for creatine, and I’ve used this form for years with good results.”
Taken daily
Sand & Steel Whey Protein – $54.95/month
“Supporting my local gym while getting quality protein. The value is competitive with other premium brands.”
Used daily
Liquid Electrolyte Concentrate
Purchase: ~$25 for 30 servings | Monthly Cost: ~$10
“Only way to get enough electrolytes without everything being too sweet. Much more cost-effective than individual packets.”
Used 12x per month (training days only)
Salud Hydration + Immunity
Purchase: ~$40 for 30 servings | Monthly Cost: ~$16
“Delicious and great for recovery. I know I’m paying extra for taste here, but sometimes that matters.”
Used 12x per month (training days only)
Nature’s Bounty Turmeric – ~$20/month
“I shop around for the best price per gram of active ingredient. This gives me effective doses without the premium markup.”
Taken daily
ELMNT Sleep Stack – ~$90/month
Magnesium L-Threonate + L-Theanine + Apigenin
“The exact same formula as the expensive individual bottles, but in one convenient product. Helps me sleep deeper for better recovery.”
Taken nightly
Knight Kap
Purchase: ~$60 for 30 servings | Monthly Cost: ~$4
“My emergency stress relief. Expensive, but it’s hot chocolate that actually works. I use it strategically, not daily.”
Used as needed, 2x per month
Total Monthly Cost: ~$355.42
Daily Cost: ~$11.85
Key Insights from Sean’s Approach
- Research cost per active ingredient, not just total price
- Support local businesses when value aligns
- Convenience has value, but calculate the premium
- Don’t be afraid to experiment and adjust
- Sometimes taste and enjoyment matter for compliance
Paul’s Stack (~$314/month)
Owner’s strategic premium sourcing approach
Philosophy: “I invest in quality where sourcing and bioavailability make a real difference, but I’m strategic about where to save money. My approach is targeted premium sourcing rather than paying for everything to be top-tier.”
As a gym owner and serious athlete, Paul’s stack demonstrates how to strategically upgrade to premium options where they provide genuine value.
Health Foundation
Momentous Omega-3 – $39.95/month
“Omega-3 sourcing and purity matter tremendously. The research is clear that quality fish oil provides better outcomes than cheap alternatives.”
Momentous Vitamin D3 – $16.95/month
“I have chronically low Vitamin D levels, so I invest in the best absorption and potency available.”
Core Multi – ~$25/month
“I eat a balanced diet, so I save money on the multi and invest the difference in targeted supplements where quality really matters.”
Performance & Training
RTD Pre-workout (Alani/Ghost)
Purchase: $3 per serving | Monthly Cost: $36
“I know Core Pump and Fury V2 are technically better, but convenience matters. Ready-to-drink fits my schedule better than mixing powders.”
Used 12x per month (training days only)
EFX Kre-Alkalyn – ~$30/month
“I prefer the pill form over powder for consistency, and this form works better for me personally than regular creatine.”
Taken daily
Core Hydrate
Purchase: $26.99 for 30 servings | Monthly Cost: $3.60
“Essential for long CrossFit sessions and running. Prevents cramping better than anything else I’ve tried.”
Used 4x per month (for long runs or extended WODs only)
Muscle Growth
Momentous Whey Isolate
Purchase: $54.95 for 30 servings | Monthly Cost: $21.98
“Both Momentous and Core make excellent protein. I alternate between them based on availability and taste preferences.”
Used 12x per month (training days only)
Core Bolic – ~$50/month
“Supports muscle growth and improves endurance. The research on HMB and other growth factors is solid.”
Taken daily
Recovery & Hormones
Core Alpha – ~$55/month
“Helps with stress management and mood stability. Less negative energy means better workouts and less muscle breakdown.”
Taken daily
Momentous Turmeric
Purchase: $37.95 for 30 servings | Monthly Cost: $6.33
“The Meriva® formulation has 29x better absorption than standard curcumin. When you’re paying for anti-inflammatory effects, bioavailability is everything.”
Used 5x per month (strategically when recovery is an issue)
Momentous Sleep Stack
Magnesium L-Threonate ($49.95) + L-Theanine ($39.95) + Apigenin ($22.95)
Monthly Cost: $18.81 (Mag: $8.33 + Theanine: $6.66 + Apigenin: $3.82)
“Sleep optimization is performance optimization. These three ingredients work synergistically, and the individual dosing flexibility is worth the extra cost.”
Used 5x per month (when sleep is disrupted)
Total Monthly Cost: ~$313.61
Daily Cost: ~$10.45 (daily supplements + training supplements 3x/week)
Paul’s Philosophy: “I use a targeted premium sourcing approach. Where bioavailability, purity, or sourcing significantly impacts results – like omega-3, turmeric, and sleep support – I invest in the best available. But where the difference is minimal, like multivitamins, I choose cost-effective options and reinvest those savings into areas that matter more.”
Key Insights from Paul’s Approach
- Invest in premium sourcing where science shows clear benefits
- Convenience has legitimate value in busy lifestyles
- Flexibility in dosing justifies higher costs for some supplements
- Individual response varies – find what works for your body
- Quality compounds over time – cheap supplements often provide poor results
Choosing Your Stack: Individual Assessment Required
Important: These recommendations provide starting points, not rigid rules. Your individual needs depend on several factors. If you’re a Sand & Steel Fitness client, ask your coach which stack aligns with your current training program and goals.
Individual Factors to Consider
Dietary Assessment First
- Already taking pre-workout with creatine? Skip standalone creatine
- Pescatarian diet? You may not need omega-3 unless consuming high omega-6 foods
- Getting adequate sun exposure? Vitamin D may be lower priority
- Protein intake already sufficient? BCAA becomes less important
Lifestyle Factors
- Training schedule: Evening workouts might prefer non-stim pre-workouts
- Work schedule: Shift workers may benefit from circadian rhythm support
- Stress levels: High-stress lifestyles may prioritize adaptogens and sleep support
- Travel frequency: Occasional-use sleep aids might be more valuable
Budget Realities
- Start with Budget Stack fundamentals before adding performance layers
- Upgrade strategically based on your biggest limiting factors
- Track results before adding more supplements
- Consider convenience value – sometimes ease of use justifies premium pricing
Geographic Considerations
Living in Northern Virginia presents specific challenges these stacks address:
- Limited sun exposure makes Vitamin D crucial
- High-stress careers benefit from adaptogenic support
- Long commutes make convenient supplement forms valuable
- Active outdoor culture demands proper hydration and recovery support
Building Your Stack Strategically
Choosing the right stack comes down to three honest assessments:
- Recovery Speed: Can you recover within 12 hours from a hard workout? If you’re consistently sore for days, you may benefit from more comprehensive recovery support.
- Financial Budget: What can you comfortably afford without creating stress? Supplements should enhance your training, not strain your finances.
- Goal Importance: How much do your fitness results matter to you right now? When properly stacked, supplements can improve performance and recovery by 10-20%. Is that bump in recovery speed and muscle development worth the investment to you?
My perspective (article author): Supplements help me recover faster and build more strength—that’s why I use them. But I’m ruthless about ROI. If a supplement isn’t delivering measurable value, I drop it quickly. Your stack should work the same way: invest where you see results, cut what doesn’t deliver.
Getting Started: Most people find success starting with the Budget Stack foundation (essentials everyone benefits from), then adding targeted supplements based on their biggest limiting factors—whether that’s recovery, energy, or performance. Track how you feel and perform, then adjust accordingly.
Where to Purchase Supplements in Arlington VA
For Current Sand & Steel Fitness Clients:
All Momentous and Core Nutritionals products featured in these stacks are available at our Alexandria location (8 miles from Arlington via Route 1 or I-395). Ask your coach for personalized recommendations based on your training program and current goals.
For Arlington VA Residents – Local Options:
Arlington Nutrition Corner (820 N Pollard St, Virginia Square) offers wholesale pricing on major sports nutrition brands with knowledgeable staff who understand serious training needs. Great for budget-conscious purchasing of everyday supplements.
GNC Pentagon City (1100 South Hayes St) provides convenient access for Arlington professionals near Pentagon, Crystal City, or Pentagon City Metro. Good for basic supplements like creatine, protein powder, and essential vitamins.
Best Value Approach: Purchase daily basics (Vitamin D, fish oil, creatine) from local stores at competitive prices. Get premium brands (Momentous, Core Nutritionals) through Sand & Steel Fitness with expert coach guidance included—helping you choose the right products for your specific training program rather than relying on general retail advice.
The Bottom Line
Effective supplementation isn’t about taking everything – it’s about taking the right things consistently. Use the Quick Reference Table at the top of this article to identify which stack matches your current training level and budget, then consult with your coach at Sand & Steel Fitness for personalized guidance.
These five approaches represent real-world testing by coaches and athletes in Arlington and the broader Northern Virginia area. Start where your budget allows, track your results, and upgrade strategically as your training and goals evolve.
Remember: The best supplement stack is the one you’ll actually take consistently. Whether you’re purchasing during a promotion or building your stack gradually, prioritize whole foods, consistent training, and adequate sleep as your foundation. Supplements amplify good training—they don’t replace it.
