The Ultimate Supplement Guide

Science-based insights on what actually works, what's a waste of money, and how to optimize your results.

Supplements are the "Extra 5%"

Before diving into supplements, remember: they are meant to supplement a solid foundation of training, nutrition, and sleep. Without those, even the best supplements won't yield significant results.

Tier 1: The Essentials (Proven Science)

Creatine Monohydrate

The most researched supplement in history. Increases ATP production, strength, and muscle volume.

  • Dosage: 3-5g daily
  • Timing: Any time of day
  • Benefit: Strength & Power

Whey Protein

A high-quality, fast-digesting protein source to help hit your daily protein targets easily.

  • Dosage: 20-40g per serving
  • Timing: Post-workout or as needed
  • Benefit: Muscle Repair

Caffeine

The gold standard for pre-workout energy. Increases focus, endurance, and fat oxidation.

  • Dosage: 3-6mg per kg bodyweight
  • Timing: 30-60 mins before training
  • Benefit: Energy & Focus

Tier 2: Health & Longevity

Omega-3 (Fish Oil)

Reduces inflammation, supports heart health, and may improve muscle protein synthesis.

  • Dosage: 1-2g EPA/DHA combined
  • Benefit: Joint & Heart Health

Vitamin D3

Crucial for bone health, immune function, and natural testosterone production.

  • Dosage: 2000-5000 IU daily
  • Benefit: Hormone Support

Magnesium

Essential for over 300 biochemical reactions, including muscle relaxation and sleep quality.

  • Dosage: 200-400mg before bed
  • Benefit: Recovery & Sleep

Tier 3: Performance Boosters

Beta-Alanine

Helps buffer lactic acid, allowing for more reps in the 8-15 rep range. Causes the "tingle" sensation.

  • Dosage: 3.2-6.4g daily
  • Benefit: Muscular Endurance

Citrulline Malate

Increases nitric oxide levels, leading to better blood flow ("the pump") and nutrient delivery.

  • Dosage: 6-8g before training
  • Benefit: Blood Flow & Pump

Supplements to Avoid (The Money Wasters)

Don't fall for the marketing hype. These supplements have little to no scientific evidence for muscle growth or fat loss:

  • BCAAs: If you eat enough protein, BCAAs are completely unnecessary.
  • Testosterone Boosters: Most "natural" boosters have zero effect on actual muscle growth.
  • Fat Burners: Most are just overpriced caffeine pills with ineffective dosages of other ingredients.
  • Mass Gainers: Usually just cheap sugar and low-quality protein. Eat real food instead.

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