Supplement Stack Guide
No hype. No proprietary blends. Common supplements checked against position stands and NIH fact sheets, with doses, timing, and the limits of the evidence.
The most researched supplement in sports nutrition
Dosage
3 to 5 g daily. A loading phase is optional: about 3 g a day raises muscle stores over roughly four weeks.
Timing
Timing hardly matters. Take it whenever you will remember to every day.
A convenient, complete protein for reaching your daily target
Dosage
20 to 40 g per serving. ISSN puts daily protein for most exercising adults at about 1.4 to 2.0 g per kg of body weight.
Timing
Any time that helps you reach your daily total. The daily total matters more than the exact minute.
Caffeine has good evidence; most other pre-workout ingredients have less
Dosage
Check the label for exact doses. Keep total daily caffeine within the FDA's 400 mg reference for healthy adults.
Timing
About 30 to 60 minutes before training, and early enough in the day that it does not cost you sleep.
Good evidence for lowering triglycerides; limited evidence for lifting recovery
Dosage
Doses in studies vary. Read the label for EPA plus DHA, not total fish oil, and ask a clinician before taking high doses.
Timing
With meals to reduce stomach upset.
Worth testing if you get little sun; extra helps mainly when you are low
Dosage
The NIH lists 600 IU (15 mcg) a day for most adults up to age 70, with an upper limit of 4,000 IU (100 mcg) a day. Take more only on a clinician's advice after a blood test.
Timing
With a meal that contains some fat.
Useful if your diet is low in magnesium; limited evidence beyond that
Dosage
The NIH upper limit for magnesium from supplements is 350 mg a day for adults. Food sources do not count toward that limit.
Timing
Any time of day. Some people prefer the evening.
Disclaimer: This guide is for educational purposes only and does not constitute medical advice. Consult a healthcare provider before starting any supplement regimen, especially if you have pre-existing conditions or take medications.
How to judge a supplement
In the United States, dietary supplements do not need FDA approval before they go on sale. Manufacturers are responsible for their own safety and for their labeling claims. That is why third-party testing matters, especially for competitive athletes. Programs such as NSF Certified for Sport and Informed Sport test products for banned substances and check that what is on the label matches what is in the container.
What has the strongest evidence
Creatine monohydrate is the most researched performance supplement. The International Society of Sports Nutrition position stand concludes that, combined with training, it improves high-intensity exercise capacity and lean mass gains. It also concludes that a maintenance dose of 3 to 5 grams a day is effective and generally safe for healthy people. Caffeine comes next. According to the ISSN, a typical dose of 3 to 6 mg per kilogram of body weight, taken about an hour before exercise, improves performance in many types of exercise. Protein powder is simply a convenient food. Its job is to help you reach your daily protein target.
Weaker or mixed evidence
A lot of popular products, including most testosterone boosters and fat burners, have little reliable evidence of meaningful effects in healthy lifters. Some have even been found to contain undeclared stimulants or drugs. The FDA keeps a public list of tainted products marketed as supplements.
Safety
If you have a medical condition, are pregnant or take medicines, talk to a doctor or pharmacist before using supplements. Caffeine in high doses can cause anxiety, sleep problems and a racing heart, so the dose matters. The FDA cites 400 mg a day as an amount not generally associated with negative effects in healthy adults.
Sources: ISSN position stand: Creatine; ISSN position stand: Caffeine and exercise performance; FDA: Tainted products marketed as dietary supplements; NSF Certified for Sport.