Supplement Guide: What Actually Works

Let's cut through the supplement marketing noise. Here's what actually works based on science: **Tier 1 - Proven & Essential:** - **Creatine Monohydrate** (5g/day) - Strength, muscle, recovery. The most researched supplement. - **Protein Powder** - Convenient way to hit protein goals. Whey or plant-based. - **Vitamin D** (2000-5000 IU/day) - Most people are deficient. Important for hormones. **Tier 2 - Helpful:** - **Caffeine** (200-400mg pre-workout) - Proven performance enhancer. - **Omega-3 Fish Oil** (2-3g/day) - Anti-inflammatory, heart health. - **Magnesium** (200-400mg/day) - Sleep quality, muscle function. **Tier 3 - Optional:** - **Beta-Alanine** - Endurance for high-rep training - **Citrulline** - Better pumps and blood flow **Skip These (Waste of Money):** - BCAAs (if you eat enough protein) - Fat burners - Testosterone boosters - Most pre-workout blends Save your money and focus on food first! What supplements do you use? 💊