Supplement Stack Guide
No hype. No proprietary blends. Every supplement reviewed against the peer-reviewed literature — with exact doses, timing, and the best products at every price point.
The most researched supplement in sports nutrition
Dosage
3–5g daily. No loading phase needed — saturation occurs within 28 days at 3g/day.
Timing
Timing is irrelevant. Post-workout with carbs may marginally improve uptake.
Fast-digesting complete protein for muscle protein synthesis
Dosage
25–50g per serving. Total daily protein target: 1.6–2.2g per kg bodyweight.
Timing
Post-workout is optimal but total daily protein intake matters more than timing.
Clinically dosed stimulants and pump compounds for peak performance
Dosage
Follow label — look for 6g+ citrulline, 200mg+ caffeine, 3.2g beta-alanine.
Timing
30–45 minutes before training.
Anti-inflammatory essential fatty acids for recovery and heart health
Dosage
2–3g EPA+DHA daily. Check the label — a 1g fish oil capsule often contains only 300mg EPA+DHA.
Timing
With meals to reduce GI discomfort and improve absorption.
The most common deficiency in gym-goers — and the easiest to fix
Dosage
2,000–5,000 IU D3 daily with 100–200mcg K2 (MK-7). Get blood levels tested to dial in your dose.
Timing
With a fat-containing meal for best absorption.
The recovery mineral most athletes are chronically deficient in
Dosage
200–400mg elemental magnesium as glycinate daily.
Timing
30–60 minutes before bed for sleep benefits.
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. As an Amazon Associate I earn from qualifying purchases.