Supplements & Ergogenics
What the evidence actually supports. Creatine (including for women), how much protein you need, whey vs. casein vs. plant powders, caffeine and pre-workout, and a tiered list of what works and what is marketing.
Chapters
1Supplements That Actually Work (And the Ones That Don't)
The supplement industry sells thousands of products and the evidence supports a handful. Here is a tiered ranking of the common ones, from the few that reliably work, through the ones with narrow or conditional benefits, to the popular products that do nothing at all.
2Creatine: The Complete Evidence-Based Guide
Creatine is the most studied supplement in sports science and one of the very few that clearly works. Here is what it does, how to dose it, whether you need to load, what the water retention is really about, and the side effects the evidence does and does not support.
3Creatine for Women: What the Evidence Really Says
Creatine is not a men's supplement. Women store less of it, respond at least as well, and may have extra reasons to take it across the menstrual cycle, pregnancy, perimenopause and menopause. Here is what the studies show about weight gain, bloating, strength, bone, mood and brain.
4How Much Protein Do You Actually Need Per Day?
The RDA says 0.8 g/kg. The bodybuilding forums say 1 gram per pound. The meta-analyses say something in between, and the right number depends on whether you are building, cutting, or just trying to stay healthy. Here is how to set your daily protein target from the evidence.
5Protein Powder: Whey vs. Casein vs. Plant
Do you need protein powder at all? And if you buy one, does whey, casein, or a plant blend build more muscle? Here is what the head-to-head studies show, when each type makes sense, and how to read a label without being fooled.
6Caffeine and Pre-Workout: What Works and What's Marketing
Caffeine is one of the few supplements with decades of evidence behind it. Pre-workout powders bundle it with a dozen other ingredients, most of them underdosed or useless. Here is how much caffeine actually helps, when to take it, what else in the tub is real, and the side effects worth respecting.
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