SupplementsNutritionCreatineHealth
Day 25: Supplements 101 (What Actually Works)
Walk into GNC and you will see a wall of lies. "Fat Burners." "Testosterone Boosters." Garbage.
If you are an athlete, there are only 3 supplements (besides Caffeine) that are Tier 1 (Proven Effective):
1. Creatine Monohydrate
- What it does: Increases Phosphocreatine stores (explosive energy for 0-10 seocnds).
- Dose: 5g daily. Forever. It is the most researched sports supplement in history. It is safe. It works.
2. Beta-Alanine
- What it does: Buffers acid in the muscles. Delays the "burn."
- Dose: 3-6g daily. (Yes, it makes your skin tingle. That's paresthesia. It's harmless).
3. Vitamin D3
- What it does: Actually a hormone. Critical for muscle function and testosterone.
- Dose: Most athletes are deficient. Get bloodwork. Supplement accordingly.
New Release 2026
Master The Full System
You are reading one piece of it. Physiological Peak Performance Blueprint is the whole protocol: what to do, in what order, when it actually counts.
Want the full system?
The Mental Performance Masterclass gives you 36 video lessons, lifetime access, and a complete blueprint — built for athletes who are serious about performing when it matters.
Explore the CourseGet The Competition Protocol
Join 2,000+ athletes and coaches. Get exclusive strategies on pre-game routines, mental toughness, and performance optimization delivered to your inbox.