No fairy dust, no proprietary-blend hype. These are the foundational, evidence-backed supplements I use with clients to support training, recovery, and overall health — plus answers to the questions I get asked most.
Start with the first two. Add the rest once your training and nutrition are dialed in.
The easiest way to hit your daily protein target for muscle growth and recovery. Convenient, affordable, and high quality. Plant-based options work too if dairy bothers you.
The most researched supplement in existence. Improves strength, power, and lean mass, with benefits for recovery and even cognition. Stick with plain monohydrate — skip the pricey "advanced" forms.
A proven performance booster for strength, endurance, and focus. A simple caffeine source or a clean pre-workout both work — just watch total daily caffeine and avoid late-day dosing.
Supports recovery, joint health, heart health, and reduces inflammation. Look for a product that lists actual EPA + DHA amounts, not just total "fish oil" weight.
Critical for hormones, immunity, mood, and bone health — and most people are deficient. Pairing D3 with K2 helps direct calcium where it belongs.
Calms the nervous system, eases muscle tension, and supports deeper sleep — which is where most of your recovery happens. Glycinate absorbs far better than cheap oxide forms.
The supplement questions I hear most from clients.