Beginners stack

The Beginner’s Supplement Stack 💊

1. Whey Protein

Protein is the building block of muscle. While you should aim to get most of your protein from whole foods, a shake is a convenient way to hit your daily targets.

• Why: Fast-digesting and perfect for post-workout recovery.
• When: Anytime you need a quick protein boost.

2. Creatine Monohydrate

Creatine is the most researched supplement in history. It helps your body produce more ATP, which is the primary energy source for heavy lifting and explosive movements.

• Why: Increases strength, power, and muscle cell hydration.
• Dose: 3–5g per day (no "loading phase" required).

3. Caffeine (Pre-Workout)

You don’t necessarily need expensive, multi-ingredient pre-workouts. Often, a simple cup of coffee or a caffeine pill is enough.

• Why: Improves focus, reduces perceived exertion, and gives you an energy kick.
• Note: Don't take it too late in the day, or it will ruin your sleep!

4. Omega-3 & Multivitamins

While not "muscle builders" in the traditional sense, they support your overall health.

• Why: Omega-3s fight inflammation and support joint health, while a multivitamin fills potential gaps in your micronutrient intake.