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Quick supplementation tips

Protein first

Protein covers your daily needs and helps build and repair muscle. Aim for 1.6–2 g per kg of body weight.

Creatine monohydrate

One of the most studied and safest supplements: 3–5 g per day improves strength, power and performance.

Consistency wins

Your daily total and consistency matter more than exact timing. Take your supplements whenever it's easiest to stick with.

Habits are the base

No supplement replaces good sleep, hydration and eating enough. That's the real foundation of your results.