Supplements: What Actually Works

Supplements are a small final layer. The evidence-based shortlist: creatine monohydrate (5 g daily) for strength and lean mass; whey or plant protein as a convenient way to hit daily targets; caffeine for performance; and vitamin D/omega-3 if your diet or sun exposure is low. BCAAs are largely redundant with adequate protein, fat burners are not a replacement for a calorie deficit, and no cream or oil changes muscle size.