Gym & Performance Supplements
What actually works — backed by research, not marketing
What is Gym & Performance Supplements?
The supplement industry is full of hype. Only a handful of supplements have robust evidence for performance: creatine, protein, caffeine, beta-alanine, and citrulline. Everything else is either unproven or marginally effective. Focus on the fundamentals: adequate protein (1.6-2.2g/kg), creatine (5g/day), sleep (7-9 hours), and progressive overload. Then consider evidence-based additions.
Common Symptoms
Root Causes
- →Inadequate protein intake
- →Poor sleep and recovery
- →Insufficient training stimulus
- →Nutrient deficiencies (D, Mg, Zn)
- →Overtraining without periodization
- →Stress and cortisol elevation
Natural Ingredients That Help
Evidence-based natural interventions supported by clinical research
Creatine Monohydrate
Increases strength by 5-10%, lean mass by 1-2kg. Most researched supplement ever. 5g/day, no cycling needed
Whey Protein Isolate
25-40g post-workout. High leucine triggers maximal muscle protein synthesis. Gold standard
Citrulline Malate
Increases nitric oxide, blood flow, and endurance. 6-8g pre-workout. Reduces soreness by 40%
Beta-Alanine
Buffers lactic acid for endurance in 1-4 minute efforts. 3.2-6.4g/day (causes harmless tingling)
Ashwagandha
Increases VO2max, strength, and testosterone. Reduces exercise-induced cortisol for better recovery
Key Biomarkers to Track
When to See a Doctor
If you experience persistent fatigue despite adequate rest, unexplained strength loss, or signs of overtraining syndrome.
Related Conditions
Get Personalized Guidance
Our metabolic physician can create a targeted protocol for your specific situation.