Supplement Guide & Dosing Calculator

Fast-digesting protein that spikes amino acids in the blood quickly, making it a good fit right after training. It is not magic on its own, just a convenient way to hit a daily protein target that is hard to reach through food alone.

Digests slowly, releasing amino acids over several hours instead of all at once. That makes it a solid choice before bed, when your body goes the longest without eating.

The most-studied supplement in sports nutrition. It increases phosphocreatine stores in muscle, supporting more total work in short, high-intensity efforts, the classic strength-training rep ranges.

A metabolite of leucine studied for limiting muscle breakdown during hard training blocks or calorie deficits. Effects are most noticeable in untrained or detrained individuals, less so in experienced lifters already eating enough protein.

A high-calorie shake combining protein with carbs and fat, built for people who struggle to eat enough food to grow. It is a convenience tool, not a magic formula, the calories still have to fit your overall eating pattern.

A dairy-free protein alternative made from beef, useful for people who cannot tolerate whey or casein. Amino acid profile is solid but slightly lower in some essential aminos compared to dairy-based proteins.

A complete, dairy-free protein source with a well-rounded amino acid profile close to whey. Good option for anyone avoiding dairy but still wanting a fast-digesting protein.

The single amino acid that most directly triggers muscle protein synthesis. Useful on its own if a meal or shake is light on protein and you want to make sure the muscle-building signal still fires.

A plant-derived compound marketed as an anabolic agent similar to steroids in some animal studies. Human evidence for actual muscle growth is still limited and mixed, so treat claims about it cautiously.

The single most reliable performance-enhancing supplement in sports nutrition, backed by decades of research. It improves focus, reduces perceived exertion, and can modestly increase power output when taken before training.

Buffers acid buildup in muscle during sustained high-intensity efforts, most useful for sets in the 60-240 second range like higher-rep training or conditioning work. Less impactful for pure 1-5 rep strength work.

Supports nitric oxide production and may modestly reduce fatigue across multiple sets, particularly in higher-rep training. Evidence for pure low-rep strength work is weaker than for volume-based training.

A nitric oxide precursor that was popular before citrulline research showed citrulline raises blood arginine levels more effectively when taken orally. Weaker evidence for exercise performance than citrulline at this point.

A patented, bonded complex of arginine and silicon studied for blood flow and pump-related effects. Marketed as faster-acting than plain arginine, with a handful of manufacturer-funded studies to support it.

A common pre-workout amino acid included for endurance and cell hydration support. Often found alongside caffeine in energy drinks, though the performance evidence on its own is modest.

Also called trimethylglycine, studied for power output and body composition changes over multi-week training blocks. Effects tend to show up gradually rather than in a single session.

A mild stimulant related to caffeine, naturally found in cacao. Produces a smoother, longer-lasting energy effect for some people compared to caffeine alone, though research specific to exercise is limited.

Combines caffeine, beta-alanine, and pump ingredients like citrulline into one scoop for convenience. Quality and dosing varies a lot by brand, so check the label against the individual ingredient doses above.

A convenient way to add calories on hard-gainer days when whole food alone is not cutting it. Works best as a supplement to, not a replacement for, a calorie surplus built from real meals.

A fast-digesting carbohydrate derived from starch, used to replenish muscle glycogen quickly after training. Spikes blood sugar rapidly, which is exactly the point in a post-workout context.

A simple sugar that digests even faster than maltodextrin, producing a quick insulin and glycogen-replenishment response after training. Best reserved for the post-workout window rather than sipped throughout the day.

Medium-chain triglycerides that absorb and convert to usable energy faster than typical dietary fat. Useful for adding calories without a lot of extra food volume, particularly for those trying to bulk.

A low-fat, powdered form of peanut butter that adds protein and flavor to shakes without the full fat content of regular peanut butter. Useful for bulking shakes where you want taste without excess fat calories.

Fast-digesting carbohydrates used strategically on higher-carb training days as part of a carb cycling approach. Not a specific ingredient so much as a category, dextrose or maltodextrin both work for this purpose.

A popular herb marketed for testosterone support, though most controlled trials in men show little to no measurable effect on testosterone or muscle gain. Some people still report subjective benefits to libido.

Portable calories and protein for between-meal snacking, useful for hitting a calorie surplus without sitting down to a full meal. Read labels carefully since some marketed as gainer bars are really just standard protein bars.

Marketed heavily for fat transport into cells for energy use, but oral absorption is poor and most studies do not show meaningful fat loss from supplementation alone. May offer a small recovery benefit in some populations.

Contains EGCG, a catechin mildly linked to increased fat oxidation, particularly when combined with caffeine and exercise. Effect size in human trials is small.

A fatty acid studied for body composition changes over long time periods. Human trial results are small and inconsistent, with some showing minor fat mass reduction and others showing no effect.

A stimulant that may help target stubborn fat stores when used fasted, since food blunts its effect. Can meaningfully raise heart rate and anxiety in sensitive individuals, so start with a low dose.

Was once one of the most heavily marketed weight-loss supplements around, but most controlled trials show minimal to no meaningful effect on fat loss or appetite. Manage expectations accordingly.

Unroasted coffee extract marketed for weight loss due to its chlorogenic acid content. Human evidence for meaningful fat loss is weak and the most-cited early studies have been criticized for poor methodology.

One of the most heavily marketed fat-loss ingredients of the past decade, largely based on animal and in-vitro research. Human evidence supporting meaningful fat loss at normal doses is essentially absent.

A multi-ingredient formula combining caffeine with other stimulant and metabolism-supporting compounds. Effectiveness largely comes down to the caffeine content, so check the label rather than relying on marketing claims.

Three branched-chain amino acids in a 2:1:1 leucine to isoleucine to valine ratio. Less complete than full EAAs since they are only 3 of the 9 essential amino acids needed for muscle protein synthesis.

All 9 essential amino acids, a more complete driver of muscle repair than BCAAs alone since the body needs the full set to build new muscle protein. Useful as a palatable way to sip aminos during a fasted or long training session.

More useful for gut and immune system support than for added muscle growth in people already eating enough protein. Popular in recovery stacks even though the muscle-building evidence is thin for well-fed athletes.

An antioxidant-rich extract linked in some studies to reduced muscle soreness and improved sleep quality. Contains natural melatonin, which may explain part of the sleep benefit.

Supports skin, joint, and connective tissue health, though it is an incomplete protein and should not replace whey or other complete proteins for muscle building. Some research suggests pairing it with vitamin C aids collagen synthesis.

A well-absorbed, gentle form of magnesium that supports sleep quality and muscle relaxation. Many people training hard run low on magnesium through sweat losses, making this a common gap to fill.

A combination of zinc, magnesium, and vitamin B6 marketed for recovery and sleep. Mostly works by correcting an existing deficiency rather than boosting hormone levels or performance above normal in people who are not deficient.

A well-established, over-the-counter sleep-onset aid that can help you fall asleep faster, especially useful when training or travel disrupts your normal schedule. Lower doses are often just as effective as higher ones.

A calming amino acid found naturally in tea, often paired with caffeine to smooth out jitters or used alone in the evening to wind down. Does not cause drowsiness the way melatonin does.

Fills common nutrient gaps that show up even in a well-planned training diet. Not a substitute for whole foods, but a reasonable insurance policy against shortfalls in vitamins and minerals.

Supports heart, joint, and recovery health through its EPA and DHA content, two fatty acids most people do not get enough of from diet alone. Also has modest anti-inflammatory effects that may aid recovery from hard training.

One of the most widely deficient nutrients, particularly for people who train indoors or live in northern climates with limited sun exposure. Tied to bone health, immune function, and possibly muscle performance.

Supports gut health and digestion, which indirectly affects nutrient absorption and immune function. Strain and CFU count matter more than most marketing suggests, so look for products with third-party testing.

An antioxidant that also plays a key role in iron absorption and collagen synthesis. Useful to pair with an iron supplement or collagen for that reason.

Supports immune function and hormone production, both of which can be affected by hard training and calorie restriction. Best taken away from calcium and iron, which compete for absorption.

An adaptogen studied for stress reduction and, in some smaller trials, modest strength and body composition improvements. Effects tend to build over several weeks of consistent use rather than showing up immediately.

An anti-inflammatory compound that may aid recovery and joint comfort, though curcumin on its own is poorly absorbed by the body. Needs black pepper extract, usually labeled BioPerine, to meaningfully increase absorption.

Replaces sodium, potassium, and other minerals lost through sweat during training, especially important in hot conditions or for heavy sweaters. Plain water alone does not replace these minerals.

Essential for oxygen transport in the blood, and low iron can tank training performance and energy levels. Should only be supplemented if you are actually deficient, since excess iron can be harmful.

The most overlooked performance and recovery tool there is. Even mild dehydration measurably hurts strength, endurance, and focus during training.