How we select (evidence level, quality, anti‑doping)
We rely on evidence level, clear dosing, product quality (purity, label accuracy, contaminants), and anti‑doping considerations. The IOC consensus emphasizes food, training, sleep, and load management first; supplements are an adjunct where appropriate.
Confirm the dose per serving, the form (e.g., monohydrate for creatine), and prefer tested products with transparent labeling.
Top 10 muscle — comparison (creatine mono, whey/isolate, beta‑alanine, caffeine, omega‑3…)
| # | Supplement | Goal | Useful dose | Key benefit | Downside |
|---|---|---|---|---|---|
| 1 | Creatine monohydrate | Strength, power, volume | 3–5 g/day | Robust efficacy | Water retention/transit in some |
| 2 | Protein (whey/isolate) | Protein intake | 20–40 g/serving | Convenient | Lactose/intolerance possible |
| 3 | Beta‑alanine | Muscle endurance (1–4 min) | 2–5 g/day split | H+ buffering | Paresthesias |
| 4 | Caffeine | Alertness, intense bouts | 1–3 mg/kg | Well‑established ergogenic | Sleep/BP sensitivity |
| 5 | Omega‑3 (EPA/DHA) | Recovery, inflammation | ≈250 mg/day base | Potential DOMS/tolerance support | Anticoagulant interactions |
| 6 | Citrulline malate | Effort perception/pump | 6–8 g pre | Good tolerance | Heterogeneous evidence |
| 7 | Casein | Night protein | 20–40 g evening | Slow release | Dairy digestion |
| 8 | EAA | Amino acids support | 10–15 g context‑dep. | Alt. if protein low | Cost/less than whole proteins |
| 9 | HMB | Muscle protection (select) | 3 g/day | Potential in novices/older | Mixed evidence |
| 10 | Electrolytes | Hydration/long sessions | Na/K/Mg fit needs | Hydration support | Context‑specific |
Goal‑based stacks (mass, strength, muscle endurance, cutting)
-
Mass
- Creatine monohydrate 3–5 g/day; protein 20–40 g/serving spread; omega‑3 base; citrulline malate pre if helpful.
- Focus: mild surplus, progressive overload, sleep.
-
Strength
- Creatine monohydrate 3–5 g/day; caffeine 1–3 mg/kg if tolerant; protein spread; omega‑3 base.
- Focus: strength blocks, technique, fatigue management.
-
Muscle endurance (mixed sports/circuits)
- Beta‑alanine 2–5 g/day split; caffeine 1–3 mg/kg; electrolytes per sweat rate; daily protein.
- Focus: intervals, controlled volume, hydration.
-
Cutting
Pick 1–2 priorities per goal, test 4–8 weeks, adjust to feedback, sleep, and progress.
When and how to take (pre/intra/post, with meals)
- Pre: caffeine 45–60 min; citrulline malate 30–60 min; beta‑alanine is daily (not just pre).
- Intra: water/electrolytes per heat/volume; carbs if long or double sessions.
- Post: protein 20–40 g; creatine anytime (daily consistency).
- With meals: omega‑3 with fat for absorption; distribute protein across the day.
Consistency beats perfection: take supplements when you’re most likely to remember, without over‑complicating your day.
Precautions (tolerance, interactions, 3 g/day marine omega‑3, caffeine sensitivity)
- Creatine: prefer monohydrate; 3–5 g/day; hydrate; see creatine.
- Beta‑alanine: split doses to limit paresthesias; most helpful for 1–4 min efforts.
- Caffeine: consider sensitivity; avoid late; see safety.
- Omega‑3: base ≈250 mg/day EPA+DHA; beyond sensible ranges, bleeding risk may rise; see omega‑3.
- Anti‑doping/quality: use tested products; align with the IOC consensus.
Mind anticoagulants/antiplatelets (omega‑3), sleep (caffeine), and intolerances (dairy proteins). Seek advice with medical conditions/meds.
FAQ
Do I need a creatine loading phase?
Not required. 3–5 g/day achieves saturation in a few weeks.
Beta‑alanine only on training days?
No. It’s a chronic supplement — take daily (2–5 g) split to reduce paresthesias.
Whey or isolate?
Isolate is better if you’re lactose‑sensitive. Otherwise, standard whey is fine.
Are BCAAs essential?
They help if your protein intake is low; otherwise, they add little compared with quality whole proteins.
Will caffeine wreck my sleep?
It can in sensitive people; avoid it late and adjust dose.
