Nicole Wilkins

4 Hours To Fit Challenge 2023 – Supplements


Here are the supplements I recommend for the 4 Hours To Fit Challenge!


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One of the most important items on this list – and one that a lot of people often overlook in favor of the more “flashy” supplements. Even if you are following a healthy, balanced meal plan, you still might be missing out on some crucial micronutrients. A good multi will help with a number of important roles in the body and will help you maximize your potential to build lean muscle, lose weight, increase strength, get leaner and be healthier overall.


What To Look For Choose a multi that provides 100% of the Daily Value (DV) for most of the vitamins and minerals in that supplement. Some nutrients – like calcium and magnesium, for example – are rarely included at 100% because the size of the pill would be way too large.

Living an active lifestyle can take a toll on your body, which can lead to a lack of energy, slower recovery times, an inability to lose weight and even a breakdown of your immune system.

The Adrenal Support in nPower Multi is designed to help prevent all of those things from happening, even during the most mentally and physically stressful times in your life. Meaning you’ll be able to attack each day with the energy and enthusiasm to take on any challenges that come your way!

What To Avoid Stay away from any brand that are manufactured with GMOs (genetically modified organisms). If the label doesn’t state that the product is “GMO-free” or “Non-GMO”, it more than likely contains ingredients derived from GMOs.

Take It This Way One serving daily with breakfast.


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This is about as “must-have” as it gets if you are looking to build muscle and decrease body fat. Muscle is made of protein, and to build muscle – and maintain it – you need to plenty of it. How much varies, but I always tell my clients to shoot for 1 to 1.5 g of protein per pound of bodyweight every day. That means if you weigh 140 pounds, you should be taking in 140 to 210 grams of protein – every day.

Why Isolate? It’s the fastest-digesting protein powder available, it’s easy to digest and – since the filtration process is different than with forms like protein concentrate – it’s a more protein-packed powder. Meaning you are getting more protein per scoop, and less fillers, than you get with other forms of protein. Since it digests faster, it is also easier on the gut and causes less bloating – even more so when it contains digestive enzymes like nPower Nutrition Isolate!


What To Look For A grass-fed option sweetened with stevia, with at least 20g of protein per serving. Stevia is a natural sweetener, as opposed to sucralose which is artificial. Along with being a more natural option, stevia is (for most people) easier on the stomach than sucralose. Grass-fed whey comes from the milk of grass-fed cows, meaning it is hormone and antibiotic free.

What To Avoid Stay away from protein powders that contain more than 3g of sugar, 2g fat, 4g of carbs and less than 20g protein per scoop.

Take It This Way You can take 20-40g, up to three times a day, but the most important time for me is right after my weight-training workout.


See the nPower Nutrition Whey Protein Isolate



EAAs have been shown to support lean muscle growth, help you recover faster, train longer and help preserve muscle – which is especially important when you are trying to lose weight and body fat while maintaining muscle like we are for this Challenge.

What To Avoid: Some products will bump up the ratio – 8:1:1 or even 10:1:1, but using a EAA supplement that has a BCAA ratio higher than 2:1:1 can work against you for energy, fat loss, and even muscle growth.


What To Look For There are nine essential amino acids, which include the three branched-chain amino acids leucine, Isoleucine and valine. Look for a product that contains a 2:1:1 ratio of the three BCAAs, widely shown by studies to be the most effective. I also prefer taking a EAA supplement that contains electrolytes for performance support to help with hydration during your training sessions.

What To Avoid Some products will bump up the ratio – 8:1:1 or even 10:1:1, but using a EAA supplement that has a BCAA ratio higher than 2:1:1 can work against you for energy, fat loss, and even muscle growth.

Take It This Way Take one serving (usually 6-12g depending on the brand) 1-2 times a day.


See the nPower Nutrition Essential Aminos


A quality pre workout will help increase endurance, blood flow, energy and strength. It can also improve performance and help you work out with more intensity.

What To Look For  One of the first questions to ask is, Do I want a stim or non-stim pre workout?

A stim-based pre workout will have some type of energy/metabolism booster – caffeine or green tea extract are popular ingredients in many.  However, there are some drawbacks to stim-based pre workouts. Caffeine can inhibit blood flow and leave you feeling like you are getting less of a muscle pump during your workouts. And if you train later in the day, a stim-based pre workout could have negative impact on your sleep.

Personally, I always prefer a non-stim pre workout, which is why I created nPower Nutrition Train. You get all of the benefits of a stim-based pre workout – including energy because of our unique energy/pump matrix – and you won’t have trouble falling asleep or have to worry about the “jitters” that some people feel when taking stimulants.

This can be compounded if you you are taking a fat burner as well as a pre workout. So if you are sensitive to stimulants – or if you aren’t sure if you are – you may want to rely on your fat burner for the stimulant and go with a non-stim based pre workout.


What To Avoid  Any product that lists ingredients as a “proprietary blend.” This is typically a telltale sign that the company is not being fully transparent with all of their ingredients.

Take It This Way  Take the prescribed dosage roughly 15-30 minutes before you weight train (depending on the instructions for your specific product).  If the supplement contains a stimulant and you are sensitive to them, you may want to avoid taking it at night so it doesn’t prevent you from falling asleep.


See the nPower Nutrition Train High Performance Pre-Workout



A quality fat burner will give you a boost of energy and increase core body temperature, which will help you push harder and burn more body fat during and after your workouts.

What To Look For  Choose a fat burner that contains  ingredients that will increase metabolism, heart rate, energy and focus.  I recommend choosing a reputable company and not buying the cheapest on the market.

What To Avoid  Consult with your physician before taking any supplements, but especially before taking any type of stimulant. If you have high blood pressure, this is one you should likely avoid completely.  Avoid taking any stimulants after 3 pm to avoid disturbances in sleep.  Do not take fat burners/stimulants for longer than 8-10 weeks before “cycling off” and taking a break for a week or two.

Take It This Way  If you have never taken a fat burner before, start with the lowest dose to assess tolerance.  If it is a capsule, take one in the morning before breakfast preferably on an empty stomach. If you take a powdered fat burner, start with ½ scoop.  After a few days, depending on your tolerance and how the product is affecting you, increase the amount you are taking to the recommended dose.

See the nPower Nutrition Burn Premium Fat Burner




There are two essential fatty acids the body can’t produce, meaning you have to get them from your diet or your supplements – Omega-3 (alpha-linoleic acid) and Omega 6 (linoleic acid). These fatty acids help with a number of essential functions in the body – including boosting your immune system, which is an absolute necessity when you are working out as hard as you will be – and have been associated with number of other health benefits (heart health, brain function, hair/skin health and more).

What To Look For A supplement that contains a 3:1 ratio or higher of omega-3 to omega-6.

Take It This Way These are available in capsules or oil (I prefer capsules). Consume up to 3g per day.




The most common amino acid in your body, glutamine inhibits muscle breakdown, speeds up recovery and boosts immune function.

What To Look For I prefer powder since it is easier for me to take. I have seen some brands that call for taking 6-10 capsules per serving and it just gets to be way too much for me.

What To Avoid Any glutamine that comes with sweeteners.

Take It This Way 10-20g a day. Take 5-10g post workout and 5-10g before bedtime in your protein shake or drink of choice.

Note: The supplements I recommend stay relatively consistent regardless of which phase, or which program, you are in. I firmly believe in their effectiveness, but I do not feel like you need to take 20 different types of supplements to reach your specific goal. The supplements I recommend are ones I take myself, throughout the year. If you have never taken supplements before, consult your physician before doing so.