Tier 1: Proven & Essential

Backed by hundreds of studies. Work for almost everyone. Worth every penny.

• Creatine Monohydrate
• Whey Protein

Tier 2: Effective for Specific Goals

Solid research. Work well in specific contexts. Good value.

• Caffeine (Pre-Workout)
• Beta-Alanine
• Citrulline Malate

Tier 3: Marginal Benefits

Some evidence. Benefits are small or context-dependent.

• BCAAs (only if training fasted)
• L-Glutamine (only for specific cases)

Tier 4: Waste of Money

Minimal evidence. Marketing > science. Save your cash.

• Most "testosterone boosters"
• Fat burners (except caffeine)
• Most proprietary blends

What the Science Says:

Creatine is the most researched supplement in sports nutrition. Over 1,000 studies confirm its effectiveness for:

• Strength gains: 5-15% improvement in maximal strength
• Power output: Better performance in explosive movements
• Muscle mass: 1-2kg lean mass gain in 4-12 weeks
• Recovery: Faster ATP regeneration between sets
• Brain function: Emerging evidence for cognitive benefits

How It Works:

Creatine increases phosphocreatine stores in your muscles. Phosphocreatine donates phosphate groups to ADP, regenerating ATP (your muscles' primary energy source) during high-intensity exercise.

Translation: You can lift heavier, do more reps, and recover faster between sets.

The Research:

• Meta-analysis (2003): Creatine supplementation increased strength by 8% and weightlifting performance by 14% compared to placebo
• Journal of the International Society of Sports Nutrition (2017): Creatine monohydrate is the most effective form
• Position Stand (2000): Safe for long-term use in healthy individuals

Dosage (Evidence-Based):

Option 1: Loading Phase (faster results)

• Days 1-7: 20g daily (split into 4 × 5g doses)
• Day 8+: 3-5g daily (maintenance)

Option 2: No Loading (slower but works)

• 5g daily from day one
• Muscle saturation reached in 3-4 weeks

Timing: Doesn't matter. Take it whenever. Consistency matters more than timing.

Who Benefits Most:

• ✅ Strength athletes (powerlifters, weightlifters)
• ✅ Bodybuilders and physique competitors
• ✅ Team sport athletes (rugby, GAA, football)
• ✅ Anyone doing high-intensity training
• ⚠️ Endurance athletes (minimal benefit)

Common Myths Debunked:

Myth: "Creatine damages your kidneys"
Truth: No evidence in healthy individuals. Hundreds of studies confirm safety.

Myth: "You need to cycle creatine"
Truth: No need. Continuous use is safe and effective.

Myth: "Creatine causes bloating"
Truth: Initial water retention (1-2kg) is intramuscular, not subcutaneous. You won't look "puffy".

Verdict: 10/10 - Essential for strength training

What the Science Says:

Protein is essential for muscle growth. Whey protein is simply a convenient, high-quality protein source that's quickly absorbed.

• Muscle protein synthesis: Whey triggers MPS more effectively than other proteins
• Recovery: Faster recovery when consumed post-workout
• Convenience: Easy way to hit daily protein targets
• Complete amino acid profile: Contains all 9 essential amino acids

How It Works:

Whey is rich in leucine (2-3g per serving), the key amino acid that triggers muscle protein synthesis. It's absorbed quickly (within 30-60 minutes), making it ideal post-workout.

The Research:

• British Journal of Nutrition (2012): Whey protein superior to soy and casein for muscle protein synthesis
• Journal of the International Society of Sports Nutrition (2018): 1.6-2.2g protein per kg bodyweight optimal for muscle growth
• Meta-analysis (2012): Protein supplementation enhances strength and muscle mass gains when combined with resistance training

Dosage (Evidence-Based):

Daily protein target: 1.6-2.2g per kg bodyweight

Example: 80kg lifter = 128-176g protein daily

Whey serving: 20-30g protein per serving (typically one scoop)

Timing: Post-workout is ideal, but total daily protein matters more than timing

Who Benefits Most:

• ✅ Anyone struggling to hit protein targets through food
• ✅ Post-workout convenience
• ✅ Vegetarians (easier than plant proteins)
• ✅ Busy lifestyles (quick protein source)
• ⚠️ If you easily hit protein targets through food, you don't need it

Common Myths Debunked:

Myth: "You must take protein within 30 minutes post-workout"
Truth: The "anabolic window" is 24-48 hours, not 30 minutes. Total daily protein matters most.

Myth: "More protein = more muscle"
Truth: Beyond 2.2g/kg, extra protein doesn't build more muscle.

Myth: "Whey protein damages kidneys"
Truth: No evidence in healthy individuals. High protein is safe.

Verdict: 9/10 - Essential if you struggle to eat enough protein

What the Science Says:

Caffeine is one of the most effective ergogenic aids available. It works for both strength and endurance.

• Strength: 2-5% improvement in maximal strength
• Power: Enhanced explosive performance
• Endurance: Reduced perceived exertion
• Focus: Improved mental clarity and motivation

The Research:

• Sports Medicine (2010): Caffeine improves strength, power, and muscular endurance
• Journal of Strength & Conditioning Research (2012): 3-6mg/kg bodyweight optimal for performance
• International Journal of Sport Nutrition (2008): Caffeine reduces perceived exertion by 5-10%

Dosage (Evidence-Based):

Effective dose: 3-6mg per kg bodyweight

Example: 80kg lifter = 240-480mg (2-4 cups of coffee)

Timing: 30-60 minutes pre-workout

Tolerance: Develops with daily use. Cycle if needed (5 days on, 2 days off)

Verdict: 8/10 - Highly effective, but tolerance is an issue

What the Science Says:

Beta-alanine increases muscle carnosine levels, which buffers hydrogen ions during high-intensity exercise. This delays fatigue.

• Muscular endurance: 2-3 extra reps in the 8-15 rep range
• High-intensity work: Better performance in 60-240 second efforts
• Training volume: Ability to do more total work

The Research:

• Amino Acids (2012): Beta-alanine supplementation increases muscle carnosine by 40-80%
• Journal of the International Society of Sports Nutrition (2015): Effective for exercises lasting 60-240 seconds
• Meta-analysis (2012): Improves exercise performance by 2.85%

Dosage (Evidence-Based):

Daily dose: 3-6g daily (split into 2-3 doses to reduce tingling)

Loading: Takes 2-4 weeks to saturate muscles

Timing: Doesn't matter - it's about cumulative loading

Side effect: Harmless tingling (paraesthesia) - normal and temporary

Verdict: 7/10 - Effective for high-rep training and conditioning

What the Science Says:

Citrulline increases nitric oxide production, improving blood flow to muscles. This enhances nutrient delivery and waste removal.

• Muscle pumps: Increased blood flow and cell swelling
• Endurance: Reduced fatigue in high-rep sets
• Recovery: Faster removal of metabolic waste

The Research:

• British Journal of Sports Medicine (2010): Citrulline malate increased reps to failure by 52.92%
• Journal of Strength & Conditioning Research (2015): Reduced muscle soreness post-workout
• European Journal of Sport Science (2015): 8g citrulline malate improved performance

Dosage (Evidence-Based):

Effective dose: 6-8g citrulline malate (provides ~3-4g pure citrulline)

Timing: 30-60 minutes pre-workout

Note: More effective than arginine (better absorption)

Verdict: 7/10 - Good for high-volume training and pumps

The Honest Truth:

BCAAs (leucine, isoleucine, valine) are heavily marketed but largely unnecessary if you eat enough protein.

When they might help:

• Training completely fasted (no food for 8+ hours)
• Very low protein diet (not recommended anyway)
• Endurance training over 2 hours

When they're a waste:

• If you eat protein before/after training
• If you hit daily protein targets
• If you use whey protein (already contains BCAAs)

The research: Most studies showing BCAA benefits use protein-deficient subjects. In people eating adequate protein, BCAAs show minimal additional benefit.

Verdict: 4/10 - Only useful in specific contexts

What's Inside (per 5g serving):

That's it. Pure creatine monohydrate.

Why this formula works:

• 99% pure creatine monohydrate - the most researched and effective form
• No fillers, no BS - just what works
• 5g serving - optimal maintenance dose backed by research
• Neutral flavour - mix with anything (water, juice, protein shake)

Dosage: 5g daily. Every day. Even rest days. Consistency is key.

Best for: Anyone serious about strength training. This is non-negotiable.

Real talk: Creatine monohydrate is the most cost-effective supplement you can buy. Fancy forms (HCL, ethyl ester) aren't better - they're just more expensive. Stick with monohydrate.

Available in: Neutral, Cola, Ice Candy flavours

What's Inside (per 30g serving):

Why this formula works:

• 23g protein per serving - optimal dose for muscle protein synthesis (research shows 20-25g is ideal)
• Low carb, low sugar - 2.9g carbs, 1.3g sugar (perfect for cutting or low-carb diets)
• Whey concentrate - best balance of quality and price (isolate is marginally better but costs 50% more)
• Complete amino acid profile - all 9 essential amino acids including high leucine content
• Fast absorption - ideal post-workout

Dosage: 1-2 servings daily, depending on your total protein needs.

Best for: Post-workout recovery, hitting daily protein targets, convenient protein source.

Real talk: Whey protein isn't magic - it's just convenient protein. If you can hit your protein targets through food (chicken, fish, eggs, beef), you don't need this. But most people struggle to eat 150-180g protein daily, so whey makes life easier.

Available in: Chocolate, Orange Cheesecake, Raspberry Ice Cream

What's Inside (per 11g serving):

Why this formula works:

• 5g citrulline malate - clinical dose for pumps and endurance (research shows 6-8g is optimal, this is close)
• 2.5g beta-alanine - half the daily dose (take another 2.5g separately to hit 5g total)
• 200mg caffeine - sweet spot for performance (3mg/kg for most people)
• 250mg L-theanine - smooths out caffeine jitters, improves focus
• 2g creatine - bonus dose (still take your 5g daily separately)
• B-vitamins - support energy metabolism

Dosage: 1 scoop (11g) 20-30 minutes pre-workout.

Best for: High-intensity training, breaking through plateaus, days when you need extra energy.

Real talk: This is a solid pre-workout with clinical doses of key ingredients. The caffeine + L-theanine combo is excellent for focus without jitters. The tingling from beta-alanine is normal - it means it's working. Not for late-night training (200mg caffeine will keep you awake).

Available in: Red Sour flavour

What's Inside (per 3.5g serving):

Pure beta-alanine. Nothing else.

Why this formula works:

• 3g per serving - take twice daily for 6g total (optimal dose is 4-6g)
• No fillers - just what works
• Flexible dosing - split doses to reduce tingling

Dosage: 3-6g daily (1-2 servings). Split doses if tingling bothers you.

Best for: High-rep training (8-15 reps), conditioning work, anyone doing sets lasting 60-240 seconds.

Real talk: If you use Brave Blast pre-workout (2.5g beta-alanine), add one serving of this (3g) to hit 5.5g total - optimal for results. The tingling is harmless and fades with continued use.

Available in: Cola, Apple, Strawberry flavours

What's Inside (per 6g serving):

Why this formula works:

• 5g citrulline malate - provides 2.8g pure citrulline (research shows 3-6g pure citrulline is effective)
• Malate form - may help with ATP production and reduce fatigue
• Standalone product - add to any pre-workout or take separately

Dosage: 6g (1 scoop) 30-60 minutes pre-workout.

Best for: Pumps, high-volume training, endurance in the gym.

Real talk: If you want maximum pumps, stack this with Brave Blast (which has 5g citrulline malate) for 10g total. Research shows 8g+ is where you really feel the difference. Great for bodybuilding-style training.

Essential Stack (Everyone):

Daily:

• Creatine: 5g daily (every day)
• Protein: 1.6-2.2g per kg bodyweight (whey if needed)

Cost: ~€30-40/month
Effectiveness: 10/10

Performance Stack (Serious Lifters):

Daily:

• Creatine: 5g daily
• Protein: 1.6-2.2g per kg bodyweight
• Beta-Alanine: 5g daily (split doses)

Pre-Workout:

• Caffeine: 3-6mg per kg (or pre-workout formula)
• Citrulline Malate: 6-8g

Cost: ~€60-80/month
Effectiveness: 9/10

Maximum Stack (Competitive Athletes):

Daily:

• Creatine: 5g
• Protein: 2.0-2.2g per kg
• Beta-Alanine: 6g (split doses)

Pre-Workout:

• Brave Blast Pre-Workout: 1 scoop
• Extra Citrulline: 6g (for 11g total)

Cost: ~€100-120/month
Effectiveness: 9.5/10

Morning (Every Day):

• Creatine: 5g with breakfast (or whenever - timing doesn't matter)
• Beta-Alanine: 3g with breakfast (if using)

Pre-Workout (30-60 min before):

• Pre-Workout Formula: 1 scoop (Brave Blast)
• OR Caffeine: 200-400mg
• Extra Citrulline: 6g (optional, for max pumps)

Post-Workout (Within 2 hours):

• Whey Protein: 20-30g
• Carbs: 30-50g (if bulking)

Evening:

• Beta-Alanine: 3g with dinner (if using)
• Protein: Ensure you hit daily target

Do I need supplements to build muscle?

No. You can build muscle with just food and training. Supplements make it easier and slightly more effective, but they're not essential. Prioritise: training > nutrition > sleep > supplements.

What's the best supplement for a beginner?

Creatine monohydrate. It's cheap, effective, safe, and works for almost everyone. Start here. Add whey protein if you struggle to eat enough protein.

Can I take all these supplements together?

Yes. Creatine, protein, caffeine, beta-alanine, and citrulline can all be taken together safely. No negative interactions.

How long until I see results?

Creatine: 1-2 weeks (faster with loading)
Protein: Immediate (helps recovery)
Beta-Alanine: 2-4 weeks (cumulative loading)
Caffeine: 30-60 minutes (acute effect)
Citrulline: 30-60 minutes (acute effect)

Are supplements safe long-term?

Yes - for the ones in this guide. Creatine, protein, caffeine (moderate doses), beta-alanine, and citrulline are all safe for long-term use in healthy individuals. Hundreds of studies confirm this.

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