Supplements
An honest read on what is worth buying: creatine, protein, caffeine and the rest, with the dose, the evidence behind it, and the products that are marketing.
Creatine: The Most Proven Supplement in Lifting
Creatine explained: how it works, how much to take, whether you need to load, safety, side effects, and why it is the most evidence-backed supplement for lifters.
Beginner · 4 min read
Protein Powder: Whey, Casein and Plant Protein
A practical guide to protein powder: whey vs casein vs plant protein, whether you actually need it, how much to use, and how to choose a good one.
Beginner · 3 min read
Which Supplements Actually Work? An Evidence-Based Guide
An honest, evidence-based ranking of fitness supplements: what works (creatine, protein, caffeine), what might help, and what to skip to save money.
Beginner · 3 min read
Whey vs Casein: Which Protein Powder Should You Buy?
Whey vs casein protein: absorption speed, leucine content, what the studies show for growth and recovery, and when each powder earns its place.
Beginner · 4 min read
Mass Gainers: Do They Work and Who Needs Them?
Mass gainer supplements explained: what is in them, whether they build muscle, who should use them, and how to make a cheaper shake that works just as well.
Beginner · 4 min read
Caffeine for Training: Performance Benefits and Safe Use
Caffeine for training: what it does for strength and endurance, the effective dose per kg, timing, tolerance, how it affects sleep, and safe daily limits.
Intermediate · 4 min read
Vitamin D for Lifters: Deficiency, Performance and Health
Vitamin D for lifters: why it matters for muscle, bone and immunity, who is at risk of deficiency, testing, safe doses, and what it can do for training.
Intermediate · 4 min read
Magnesium for Lifters: Sleep, Cramps and Recovery
Magnesium for lifters: what it does, how much you need, the best food sources, which supplement to choose, and what the evidence says about sleep and cramps.
Intermediate · 3 min read
Fish Oil and Omega-3 for Lifters
Fish oil and omega-3 for lifters: what EPA and DHA do, how much you need, food first vs supplements, how to choose a quality product, and what to expect.
Intermediate · 4 min read
Pre-Workout Supplements: What Works and What Does Not
Pre-workout explained: which ingredients are backed by evidence (caffeine, citrulline, beta-alanine), which are filler, and how to use it safely.
Intermediate · 3 min read
Ashwagandha for Lifters: Stress, Sleep, Strength
Ashwagandha for lifters: what the trials show for stress, sleep, strength and recovery, the 300 to 600 mg dose, forms, timing, and the safety caveats.
Intermediate · 5 min read
Fat Burners: Do They Work? The Evidence
Fat burner supplements explained: what the evidence says, which ingredients have any effect, the risks, and why the deficit does the real work.
Intermediate · 4 min read
Do Testosterone Boosters Work?
Do testosterone boosters work: what the pills contain, what the evidence shows, the ingredients with signal, and the lifestyle levers that beat any bottle.
Intermediate · 4 min read
Beta-Alanine: What It Does and Who It Helps
Beta-alanine explained: how it buffers muscle fatigue, who benefits, the 4 to 6 g daily dose, how long it takes to work, and why it makes your skin tingle.
Advanced · 3 min read
Citrulline Malate: Pumps, Blood Flow and Performance
Citrulline malate explained: how it affects blood flow and pumps, the effective 6 to 8 g dose, what the evidence says about performance, and who should bother.
Advanced · 3 min read
BCAAs vs EAAs: Do You Need Either?
BCAAs vs EAAs explained: what they are, the difference, whether they help build muscle, and why most lifters do not need either supplement.
Advanced · 3 min read