Basics 6 min read
Best Supplements for Beginners
The short list that is actually worth it in your first year of training, and the long list that is not.
Read the guideGuides
Read before you buy.
10 guides on the supplements we actually sell — what they do, what they don't, how much you need, and when they're a waste of money. No miracle claims, no sponsored rankings.
Topics covered
- Nutrition
- Protein
- Performance
- Muscle
- Mass
- Basics
All guides
Everything we've written.
Mass 5 min read
How to Choose a Mass Gainer
What a mass gainer actually is, when you need one, how to read the calories, and the cases where you should not buy it at all.
Read the guide
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
Muscle 6 min read
Whey Protein for Muscle Gain
How whey fits into a muscle gain phase, what it does and does not do, and how much protein you actually need alongside it.
Read the guide
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
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
Protein 7 min read
Best Whey Protein in Nepal
How to compare the whey protein options available in Nepal, by price per serving, protein content and tolerance.
Read the guide
Protein 7 min read
Protein Powder Buying Guide
A repeatable method for comparing any two protein powders, from cost per serving to reading a nutrition panel properly.
Read the guide
Protein 5 min read
Whey Protein vs Whey Isolate
What actually separates concentrate from isolate, how the filtration works, and which one suits which kind of person.
Read the guide
Nutrition 6 min read
How Much Protein Do You Need?
A practical breakdown of daily protein targets by bodyweight and goal, and how to hit them with food and supplements.
Read the guide