Supplements are the last 5%
No supplement outruns calories, protein, sleep, or consistency — the industry's job is convincing you otherwise. Once the fundamentals are handled, a few things have evidence worth knowing about.
The short list
- Creatine monohydrate — the most-studied performance supplement there is; modest, reliable strength and muscle benefits. Note it typically adds some water weight early on — your trend will absorb the bump, but don't let it startle you.
- Protein powder — not magic, just protein that's convenient; it counts toward your target like any food.
- Caffeine — genuinely effective for training performance; dose and timing to taste and sleep.
- Vitamin D — worth considering with limited sun exposure, ideally guided by bloodwork.
- Fish oil — reasonable if you rarely eat fatty fish.
Beyond that list, skepticism is the default that ages best.
Log what carries calories
Protein shakes, mass gainers, and anything else with macros belongs in your diary like food — scan or create it once and it's one tap forever. Zero-calorie pills and powders don't affect your numbers; log them only if you like the record.
The disclaimer that matters
Supplements can interact with medication and conditions. Anything beyond the basics — and everything, if you're pregnant, nursing, or managing a condition — deserves a professional's input first. See our Health Disclaimer.