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Creatine + Protein + Pre-Workout

Get Stronger

Strength is a skill and a number. Creatine for the adaptation, protein for recovery, and pre-workout only if you genuinely need the extra push.

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How to approach it

The order that actually works.

  1. 01

    1. Pick a main lift and progress it

    Squat, bench, press or deadlift. One lift tracked properly for six months beats five lifts tracked badly.

  2. 02

    2. Take creatine daily

    3–5 g every day, including rest days. It is the most cost-effective supplement in the category by a wide margin.

  3. 03

    3. Use pre-workout only if you need it

    A strong coffee does much of the same job. If you do use a pre-workout, read the caffeine dose and total your intake across the day.

  4. 04

    4. Sleep like it matters, because it does

    No supplement compensates for four hours of sleep. Recovery is where the adaptation actually happens.

The short list

What supports get stronger.

Start at the top of the list. You do not need all of it — and the cheapest item on this list is more valuable than the most expensive.

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Read next

Understand it first.

Placeholder image — shaker with creatine powder next to a training bag

Performance 5 min read

How to Take Creatine

Loading versus maintenance, the right daily dose, when to take it and what to expect in the first three weeks.

Read the guide
Placeholder image — creatine powder in a spoon beside a barbell plate

Performance 6 min read

Creatine: What Is It?

What creatine monohydrate actually is, what the research shows, and why it is the default recommendation for strength training.

Read the guide
Placeholder image — pre-workout scoop beside a cup of black coffee

Performance 6 min read

Pre-Workout Guide for Beginners

What pre-workout actually does, how to read a supplement facts panel, and why a strong coffee may be all you need.

Read the guide

Other goals

Training for something else?

Placeholder image — lifter under a loaded barbell

Protein + Creatine + Mass Gainer

Build Muscle

Hypertrophy comes from progressive overload, enough protein and enough calories. Supplements are the easy part — but they are also the part that removes excuses.

Build your stack
Placeholder image — athlete resting after a conditioning session

Protein + High-fibre food + Consistency

Lose Fat

Fat loss is a calorie deficit you can hold onto. Protein keeps you full and preserves lean mass, and everything else is optional.

Build your stack
Placeholder image — recovery shake and towel beside a training mat

Protein + Creatine + Wellness basics

Improve Recovery

Training is the stimulus; recovery is where the adaptation happens. Protein, creatine, sleep and a few unglamorous basics do most of the work.

Build your stack
Placeholder image — everyday wellness products on a kitchen surface

Vitamins + Fish Oil + Wellness

Daily Wellness

Supplements for the days you are not in the gym: a multivitamin, omega-3, and correcting whatever your diet is genuinely short of.

Build your stack
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