Supplements

Creatine is a naturally occurring compound and one of the most researched, effective supplements for increasing strength, power, and muscle.

Whey protein is a fast-digesting, high-quality protein powder derived from milk, used to conveniently meet daily protein targets.

Caffeine is a stimulant that improves focus, alertness, endurance, and strength output, making it one of the most effective performance aids.

Pre-workout is a supplement blend taken before training to boost energy, focus, and performance, usually built around caffeine and other active ingredients.

Beta-alanine is an amino acid supplement that buffers acid build-up in muscles, improving performance in high-intensity efforts lasting one to several minutes.

Citrulline malate is a supplement that boosts nitric oxide and blood flow, often used to improve muscle pumps and training endurance.

Vitamin D is a nutrient essential for bone, immune, and muscle health that the body makes from sunlight and that many people are low in.

Magnesium is an essential mineral involved in muscle function, energy production, nerve signaling, and sleep, and many people fall short of optimal intake.

Casein is a slow-digesting milk protein that releases amino acids gradually, often taken before bed to support overnight muscle recovery.

Creatine loading is taking a higher dose of creatine for the first week to saturate the muscles faster, before dropping to a standard maintenance dose.

Ashwagandha is an adaptogenic herb studied for its potential to reduce stress, lower cortisol, and support sleep and recovery.