Strength begins with the decision to try.

How It Works

EPA and DHA are precursors to anti-inflammatory compounds called prostaglandins. After intense resistance training, they help reduce inflammatory markers like IL-6 and TNF-α, accelerating your recovery window. They also promote muscle adaptation by supporting the mTOR signaling pathway, which is critical for muscle protein synthesis. For those on a fat-loss journey, omega-3s can improve insulin sensitivity and help your body utilize stored fat more efficiently as fuel.

Recommended Dosage

For active individuals: 2,000–3,000 mg of combined EPA and DHA daily. Take with a meal containing healthy fats for optimal absorption. Choose high-quality, third-party tested fish oil or algal oil (vegan alternative).

Best Food Sources

Salmon, mackerel, sardines, herring, tuna, walnuts, chia seeds, and flaxseeds.

How They Work Together

Vitamin D3 activates calcium absorption and interacts with receptors in muscle tissues to support muscle cell growth and regeneration. It also stimulates proteins involved in muscle contraction and energy production, and plays a role in testosterone synthesis — critical for both men and women in building lean muscle. K2 directs the absorbed calcium into bones while preventing dangerous buildup in blood vessels. Without K2, high-dose D3 can actually lead to arterial calcification — making K2 an essential companion.

Recommended Dosage

Vitamin D3: 1,000–5,000 IU daily (depending on blood levels and sun exposure). Vitamin K2 (MK-7): 100–200 mcg daily. Take with a meal containing healthy fats since both are fat-soluble vitamins. Get your 25(OH)D levels tested — aim for 50–80 ng/mL for optimal performance.

Best Food Sources

D3: Fatty fish, egg yolks, fortified dairy, sunlight exposure. K2: Natto, aged cheeses (Gouda, Brie), sauerkraut, egg yolks, and liver.

How It Works

Creatine increases your muscles' stores of phosphocreatine, which is used to produce ATP — the primary energy currency of your cells. During intense exercise like sprinting or heavy lifting, ATP is rapidly depleted. More creatine means more ATP regeneration, allowing you to train harder, lift heavier, and recover faster between sets. Over time, this leads to greater training volume and muscle growth. During fat loss phases, creatine helps you maintain strength and muscle mass even in a calorie deficit.

Recommended Dosage

3–5 grams of creatine monohydrate daily. No loading phase is necessary — consistent daily use saturates muscles within 3–4 weeks. Take at any time of day, with or without food. Creatine monohydrate is the gold standard — no need for fancy forms.

For Bodybuilders

Creatine is a staple for bodybuilders during bulking phases for maximum strength gains. During cutting, continue taking it to preserve muscle and gym performance. The slight water retention is intramuscular (inside the muscle), which actually makes muscles look fuller.

How It Works

Glycine acts as an inhibitory neurotransmitter in the brain, lowering core body temperature and promoting deeper, more restful sleep. Quality sleep is when the majority of muscle repair and growth hormone release occurs — this is crucial for both fat loss (poor sleep raises cortisol and hunger hormones) and muscle building. Additionally, glycine is a primary component of collagen synthesis — essential for healthy joints, tendons, ligaments, skin, and gut lining.

Recommended Dosage

3–5 grams before bed for sleep benefits. For collagen and joint support, 5–10 grams daily. Glycine has a naturally sweet taste and dissolves easily in water or tea. It pairs well with magnesium for enhanced relaxation.

Best Food Sources

Bone broth, gelatin, chicken skin, pork skin, fish, and collagen-rich cuts of meat.

Types of Whey

Whey Concentrate (WPC): 70–80% protein, retains some fat and lactose. Great taste, most affordable. Whey Isolate (WPI): 90%+ protein, minimal fat and lactose. Best for those who are lactose sensitive or on strict macros. Whey Hydrolysate: Pre-digested for even faster absorption. Often used in medical-grade formulas and by competitive bodybuilders.

Recommended Dosage

25–50 grams per serving, typically within 1–2 hours after training. Total daily protein goal: 0.7–1.0 grams per pound of body weight (1.6–2.2 g/kg) from all sources combined. Whey is a supplement to fill gaps — whole food protein should always come first.

For Weight Loss

Whey protein increases satiety, preserves muscle during calorie deficits, and has the highest thermic effect of any macronutrient — meaning your body burns more calories digesting protein than fats or carbs. A whey shake can also replace higher-calorie snacks.

For Bodybuilders

Whey isolate is preferred during cutting for its higher protein-to-calorie ratio. During bulking, concentrate works great and is more cost-effective. Aim for at least 25–40g of protein per meal across 4–6 meals daily.

Casein vs. Whey

While whey is rapidly absorbed (ideal post-workout), casein is slowly digested over many hours. Think of whey as a sprint and casein as a marathon. Research shows that consuming casein before sleep significantly increases overnight muscle protein synthesis and next-morning metabolism. The two proteins are complementary — not competing.

Recommended Dosage

25–40 grams before bed. Can also be used between meals when you know you'll go 4+ hours without eating. Micellar casein is the best form — avoid calcium caseinate which is more processed.

For Weight Loss

Casein is extremely satiating due to its slow digestion, making it an excellent tool for controlling late-night cravings. It also preserves muscle mass during calorie restriction, ensuring the weight you lose is primarily fat.

For Bodybuilders

A bedtime casein shake is a bodybuilding staple. During both bulking and cutting, it ensures your muscles receive a steady stream of amino acids during the 7–9 hours of overnight fasting, maximizing recovery and growth.

Types of Magnesium & Their Best Uses

Magnesium Glycinate: Best for sleep, relaxation, and anxiety relief. Highly bioavailable, gentle on the stomach. The glycine bond adds calming benefits. Ideal for: nighttime recovery, stress management.

Magnesium L-Threonate: The only form clinically shown to cross the blood-brain barrier. Best for cognitive function, memory, focus, and brain health. Ideal for: mental clarity, neuroprotection.

Magnesium Citrate: Well-absorbed and affordable. Supports digestion and has a mild laxative effect. Ideal for: general supplementation, digestive regularity.

Magnesium Malate: Bonded with malic acid, which is involved in the Krebs energy cycle. Best for energy production and reducing muscle fatigue. Ideal for: daytime energy, combating fatigue, fibromyalgia.

Magnesium Taurate: Combined with taurine for cardiovascular support. Helps regulate blood pressure and heart rhythm. Ideal for: heart health, blood pressure management.

Magnesium Oxide: Highest elemental magnesium per dose but poorly absorbed. Primarily used as a laxative. Not ideal for athletic performance.

Recommended Dosage

300–400 mg of elemental magnesium daily for active individuals. Athletes with heavy training loads may need up to 500 mg. Take glycinate or threonate before bed, malate in the morning. Magnesium is best absorbed when taken with food and away from calcium and zinc supplements.

How It Works

Zinc is a cofactor for over 100 enzymes in your body. It is essential for the production of testosterone and growth hormone — both critical for muscle building and fat metabolism. Zinc deficiency (very common in athletes who sweat heavily) leads to decreased immune function, slower recovery, reduced strength output, and impaired protein synthesis. For those on a weight loss journey, zinc supports thyroid hormones that regulate your metabolic rate.

Recommended Dosage

15–30 mg daily (as zinc picolinate or zinc bisglycinate for best absorption). Take with food to avoid nausea. Do not exceed 40 mg/day long-term as it can deplete copper levels. If supplementing above 25 mg, consider adding 1–2 mg of copper to maintain balance.

Best Food Sources

Oysters (the richest source), red meat, poultry, pumpkin seeds, chickpeas, cashews, and dark chocolate.

How It Works

Selenium is a key component of selenoproteins, including glutathione peroxidase — your body's master antioxidant system. During intense training, your body produces free radicals that damage muscle cells. Selenium helps neutralize this oxidative stress, supporting faster recovery. It's also essential for converting thyroid hormone T4 into the active form T3 — critical for metabolic rate. A healthy thyroid means better energy, mood, and fat-burning capacity.

Recommended Dosage

100–200 mcg daily (as selenium methionine or selenomethionine for best absorption). Do not exceed 400 mcg/day. Just 2–3 Brazil nuts daily provide approximately 150–200 mcg of selenium naturally.

Best Food Sources

Brazil nuts (by far the richest source), tuna, sardines, turkey, chicken, eggs, and cottage cheese.

How They Work

Leucine is the star — it directly activates the mTOR pathway, which is the master switch for muscle protein synthesis. Isoleucine enhances glucose uptake into muscles for energy. Valine helps reduce central nervous system fatigue during prolonged exercise. Together, they create an anti-catabolic environment that protects your hard-earned muscle.

Recommended Dosage

5–10 grams during or around training, in a 2:1:1 ratio (leucine:isoleucine:valine). Most useful during fasted training, long cardio sessions, or when total protein intake is below optimal. If you're already consuming adequate whey protein (which is naturally high in BCAAs), additional supplementation may be less necessary.

For Weight Loss

BCAAs are especially valuable when training in a fasted state or during aggressive calorie deficits. They provide anti-catabolic protection without significant calories, helping ensure you lose fat — not muscle.

For Bodybuilders

Sip BCAAs during long, intense training sessions to reduce fatigue and muscle breakdown. During contest prep, they become essential for preserving muscle mass as calories drop lower.

How It Works

L-Carnitine acts as a shuttle system — it grabs fatty acids from your bloodstream and carries them into the mitochondria (your cells' energy factories) to be oxidized for fuel. Without adequate carnitine, your body cannot efficiently use stored fat as energy, even during exercise. It also buffers lactic acid and reduces markers of muscle damage after intense training.

Recommended Dosage

L-Carnitine L-Tartrate: 2,000–3,000 mg daily, taken with a carbohydrate-containing meal (insulin helps drive carnitine into muscle cells). Acetyl-L-Carnitine (ALCAR): 1,000–2,000 mg daily — this form also crosses the blood-brain barrier and supports focus and cognitive function.

For Weight Loss

L-Carnitine maximizes your body's ability to use fat as fuel during cardio and daily activity. Take it 30–60 minutes before exercise with some carbs for best results. It works synergistically with a calorie deficit and regular exercise.

Why It Matters

During weight loss, fiber is your best friend — it slows digestion, keeps you feeling full longer, and prevents blood sugar spikes that lead to cravings. For bodybuilders on high-protein diets, fiber is essential for digestive health and nutrient absorption. A greens supplement (spirulina, chlorella, wheatgrass, and vegetable blends) helps fill the micronutrient gaps that often appear in restrictive diets.

Recommended Intake

25–35 grams of fiber daily from a mix of soluble fiber (oats, psyllium husk, beans) and insoluble fiber (vegetables, whole grains, nuts). If your diet falls short, add a psyllium husk supplement (5–10g daily) or a greens powder. Increase fiber intake gradually and drink plenty of water.

Why Athletes Need More

A single hour of intense training can cause you to lose 500–1,500 mg of sodium through sweat, along with potassium and magnesium. Electrolyte imbalance leads to cramps, weakness, dizziness, and impaired performance. This is especially critical for those on low-carb or ketogenic diets, as lower insulin levels cause the kidneys to excrete more sodium.

Recommended Intake

Sodium: 1,000–2,000 mg around training (more in hot weather). Potassium: 3,500–4,700 mg daily from food and supplementation. Magnesium: 300–400 mg daily. Look for sugar-free electrolyte mixes or simply add a pinch of sea salt and lite salt (potassium chloride) to your water during workouts.