SUPPLEMENT PATH / PERFORMANCE

SUPPLEMENT
THE SYSTEM.

Supplements should sit on top of training, nutrition and recovery—not replace them. Evaluate the outcome you want, the size and consistency of the expected effect, the dose used in research, practical safety context and whether the product solves a meaningful problem.

START WITH CREATINE ↗SUPPLEMENT LIBRARY ↗HOW WE READ EVIDENCE ↗
01 / HIGH-PRIORITY QUESTIONS

START WITH THE EVIDENCE.

These guides cover common performance ingredients and what the research can reasonably support. Individual tolerance, health context and medication interactions can change what is appropriate.

Creatine supplementationPerformance, muscle gain, dosing patterns and common misconceptions.Caffeine and performanceAcute performance effects, dose, timing, tolerance and sleep trade-offs.Beta-alanineUnderstand where increased muscle carnosine is most relevant to performance.Citrulline malateSeparate pump claims from performance outcomes and dose context.Dietary nitrate + beetrootReview nitric-oxide-related performance evidence in context.Pre-workout supplementsEvaluate formulas ingredient by ingredient instead of by branding.
02 / CONTEXT + RECOVERY

USE THE RIGHT TOOL.

Some supplements target hydration, connective tissue, soreness or recovery rather than direct strength or hypertrophy. Their priority depends on the problem you are actually solving.

HYDRATIONElectrolytes and hydration supplementsCONNECTIVE TISSUECollagen and gelatinRECOVERYCurcumin and exercise recoveryAMINO ACIDSBCAA and EAA supplementsPERFORMANCEBetaine and performanceEMERGINGAshwagandha and performance
DESIGENETICS SUPPLEMENT RULE

If the expected benefit is small, uncertain or irrelevant to your current bottleneck, the correct supplement decision can be not to add anything.