What it does
Supports muscle repair, recovery, and growth by helping you hit daily protein intake.
How to use
- Dose: 20–40g per serving
- Timing:Post-workout (ideal)
Anytime protein intake is low - Mix with: Water (faster digestion) or milk (more calories)
Daily target
- 0.7–1g per lb of bodyweight
Pro tips
- Supplement—not replace—whole foods
- Use in shakes, oats, smoothies
What it does
Improves strength, power output, and muscle fullness.
How to use
- Dose: 5g daily
- Timing: Anytime (consistency > timing)
Optional loading phase:
20 g/day (5 g×4 doses) for 5–7 days
Key rules
- Take every day (including rest days)
- Stay hydrated
Pro tips
- Use creatine monohydrate (most proven)
- No cycling required
What they do
Support recovery and reduce fatigue.
How to use
- Dose: 5–10g
- Timing: During or after workout
Reality
- Not essential if protein intake is high
- Useful for fasted training
What they do
Help increase calories for weight and muscle gain.
How to use
- Dose: 1–2 servings daily
- Timing: Between meals or post-workout
Pro tips
- Best for hard gainers
- DIY option: protein + oats + peanut butter + milk
What it does
Boosts energy, focus, endurance, and performance during workouts.
How to use
- Dose: 1 scoop (check caffeine content)
- Timing: 20–30 minutes before workout
- Beginner: Start with ½ scoop to assess tolerance
Key ingredients
- Caffeine (energy + focus)
- Beta-alanine (endurance)
- Citrulline (pump + blood flow)
- Tyrosine (mental clarity)
Caffeine guideline
- ~1.5–3 mg per lb bodyweight
- Most effective range: 150–300mg
Pro tips
- Avoid within 6–8 hours of sleep
- Stay hydrated
- Don’t stack with other caffeine sources
- Cycle off occasionally to avoid tolerance
Common mistakes
- Taking too much too quickly
- Using daily without breaks
- Ignoring total caffeine intake
Disclaimer
The information provided above has not been evaluated or reviewed by the U.S. Food and Drug Administration. These guidelines are for general informational purposes only and should not be considered medical or fitness advice.
Individual supplement needs vary based on height, weight, age, fitness level, and medical history. Conduct your own research and consult with a qualified healthcare provider before starting any supplement regimen to determine appropriate dosages for your specific situation.