3 Supplements that Actually Work

If you are going to spend your hard earned money on supplements, spend them on ones that will work.

If you want the short list of supplements that are actually proven to help your training and recovery, it’s this: creatine, caffeine, and protein.

Anything else outside of this list, will make a 1% difference or less.

In this blog post, we will further explain why these 3 supplements work and how they can help you.

Creatine Monohydrate

What it is:
Creatine is a compound found naturally in your muscles. It helps regenerate ATP, your body’s main energy source for short, explosive efforts like lifting and sprinting.

According to Cleveland Clinic, it creates “quick burst” energy and increased strength, making you a better athlete.

It is also great for short-term memory, reasoning, and neuroprotection, so the benefits extend past workout performance.

Creatine also supports muscle growth over time by increasing the water content in your muscles, which helps them perform and recover better.

How to take it:

• 5 grams daily (timing doesn’t matter)
• No need for a “loading phase”, consistency matters more
• Look for plain creatine monohydrate (skip fancy blends)

We get ours from Thorne.

Caffeine

What it is:
Caffeine is a stimulant that boosts alertness, focus, and perceived energy levels. It’s one of the most researched and reliable pre-workout aids available.

Caffine helps increases workout intensity and endurance, improves mental focus during training, and it can even help burn more calories during sessions.

How to take it:

• 100–200mg (roughly 1–2 cups of coffee) 30–60 minutes before training
• Avoid late-day use to protect sleep
• Skip the overpriced “caffeine matrix” pre-workouts.

Protein Powder

Hitting your daily protein goal is hard. To effectively build muscle to support your fitness goals, you need to consistnely eat 100g of protein per day if not more.

If you cannot get that amount of protein through meat, eggs, and greek yogurt, then consider supplementing with a daily protein shake.

You’ll probably want to buy protein powders such as whey, casein, or a plant-based one.

Why it works:

• Supports muscle repair and growth after workouts
• Convenient for busy schedules or when whole food isn’t available
• Helps you meet daily protein needs without overcomplicating meals

How to take it:

• 20–40 grams per serving (usually 1 scoop) and mix it with 12-16 oz of water
• Use as a supplement, not a replacement for real meals

Final Thoughts on Supplements

If your training, nutrition, and sleep aren’t dialed in, supplements won’t save you.

If you want better performance in the gym, take 5g of creatine every day. The timing doesn’t matter, just be consistent.

If you struggle to get motivated before workouts, have a cup of coffee or an energy drink 30–60 minutes beforehand to boost focus and energy.

If you have a hard time eating enough protein, add one protein shake a day to help you hit your target (around 100g daily for most people).