The supplement industry is full of promises. But only a few are actually backed by quality research. Here's exactly what works, what helps at the margins, and what's a waste of money.
Before buying supplements — know your calorie and protein targets. Calculate them here.
Open the free nutrition engine →The essentials (they really work)
Protein powder — not 'magic', but the easy way to hit your daily protein target, which is the foundation for building muscle. Creatine monohydrate — the most proven supplement for strength and mass, 3-5 g/day. These are the only two supplements most lifters actually need.
The useful (help at the margins)
Casein — slow-digesting protein, good before bed. Pre-workout / caffeine — improves performance in hard sessions. Vitamin D and Omega 3 — don't 'build muscle' directly but support overall health and recovery.
The overrated
BCAAs (redundant if you eat enough protein), 'testosterone boosters', and expensive mass gainers (mostly sugar — cheaper to just eat food). Don't waste money on these.
How to build a smart stack
Start with the base: protein + creatine. Add caffeine before hard workouts if needed. Cover vitamin D and omega 3 for general health. That's it — you don't need more. The money saved is better spent on quality food.
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🥤Whey ProteinCheck price →💪Creatine MonohydrateCheck price →🌙CaseinCheck price →⚡Pre-workoutCheck price →FAQ
What's the most important supplement?
If you pick one — protein powder (to complete your protein). If two — add creatine.
Are BCAAs worth it?
Usually not. If you hit your daily protein target, BCAAs are redundant.
Do I need a mass gainer?
No. Gainers are mostly expensive sugar — better to add calories from real food.