BuffBeat

Before supplements: training, food, and sleep

No supplement replaces hard training, structured programming, and good nutrition. Supplements are called “supplements” for a reason – they support what you’re already doing.

• Train consistently 2–4+ times per week.
• Eat enough protein and calories for your goal.
• Sleep 7–9 hours per night when possible.

Once those are in place, the right supplements become much more effective.

1. Creatine Monohydrate

Creatine is our number-one pick for most lifters. It supports strength, power, and training volume with a simple daily dose.

• Typical dose: 3–5 g per day.
• Timing: whenever – many take it with a meal or post-workout.
• Goal: strength, muscle mass, and performance.

2. Whey Protein

Hitting your protein target with food alone can be tough. A good whey protein makes it much easier, especially around training.

• Use as a snack, post-workout shake, or with oats.
• Aim for 20–40 g of protein per serving.
• Focus on total daily protein intake more than timing.

3. Omega-3 Fish Oil

Omega-3 fatty acids support heart, brain, and joint health – especially useful when you train frequently or handle heavy loads.

• Look for a product with clear EPA/DHA amounts.
• Take with food to minimize any fishy aftertaste.

4. Pre-Workout (optional)

A pre-workout is helpful, not mandatory. Use it when you need more focus and drive for big sessions or heavy testing days.

• Use mainly on tough training days, not every single session.
• Avoid very late doses to protect sleep quality.