Ignite
Menu
Exercise libraryCalculators

Supplements · 4 entries

Supplements
for strength

Strength gains come from the programme. These are the few ingredients that measurably add to it.

Caffeine

The dose that improves performance, when to take it, why tolerance matters less than you think, and how caffeine wrecks the sleep that drives recovery.

3–6 mg per kg body weightGrade A

Creatine

How much creatine to take, when to take it, whether it causes weight gain, and what two decades of human trials actually establish. Evidence grade A.

3–5 g dailyGrade A

Whey protein

Whey builds muscle only if it fixes a protein shortfall you actually have. Doses, isolate vs concentrate, timing, and when powder is a waste of money.

20–40 g per servingGrade A

Beta-alanine

Beta-alanine works, but only for efforts lasting roughly one to four minutes. The dose, the loading period, and why the tingling is harmless but avoidable.