Day 38: 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.