Chosen Theme: Supplements to Boost Workout Performance

The Science Behind Pre-Workout Power

Caffeine is one of the most proven ergogenic aids. Typical effective doses range from 3–6 mg/kg about 45–60 minutes pre-workout. Start low to assess tolerance, avoid late-evening doses, and tell us: what timing gives you your crispest focus?

Creatine: Small Scoop, Big Lifts

You can load at 20 g/day for 5–7 days or simply take 3–5 g/day consistently. Both reach saturation; consistency wins long term. Which method fits your routine better? Tell us how soon you noticed strength or recovery differences.

Endurance Edge: Nitrates and Electrolytes

Beetroot juice or nitrate powders (typically providing 400–800 mg nitrate) can improve time-to-exhaustion and economy. Try dosing 2–3 hours pre-event. Did your perceived effort drop? Post your data and help refine best practices for everyone here.

Endurance Edge: Nitrates and Electrolytes

Electrolytes replace what sweat steals, especially sodium. During long or hot sessions, consider 300–600 mg sodium per hour, adjusting to your sweat rate. What mix sits best in your stomach? Share your formula to help fellow grinders.

Protein Timing and Quality

Aim for 20–40 g high-quality protein within a few hours post-training, and distribute intake across meals. Whey, casein, or plant blends can all work. What flavors keep you consistent? Share your go-to shake so others can enjoy sticking to the plan.

Omega-3s for Soreness and Support

EPA and DHA may support recovery, joint comfort, and mood. Many athletes use 1–3 g combined daily with meals. Notice easier mornings or calmer knees? Tell us your dose, brand, and whether it changed your training frequency.

HMB: Niche, Not Magic

HMB might help during high-stress phases or for beginners, but results vary. If you’re dieting hard or returning from a break, it could be worth a short trial. Have you tested it? Report your timeline, lifts, and soreness trends here.

Recovery Rituals: Sleep, Adaptogens, and Beyond

Some athletes find magnesium glycinate or citrate (200–400 mg) supports relaxation. Pair with screens-off time and a consistent bedtime. Did your morning readiness improve? Post your sleep scores or subjective energy so others can compare.

Mind and Motivation: Focus-Forward Supplements

Caffeine + L-Theanine Synergy

Combining caffeine with 100–200 mg L-theanine can smooth jitters while keeping you alert. Many lifters love this duo for skill days. If you tested it, did technique work feel sharper? Share your favorite ratio and timing.

Rhodiola for Fatigue Resistance

Some evidence suggests rhodiola may help perceived fatigue in demanding sessions. Start conservatively and monitor heart rate and sleep. Did intervals feel more manageable? Report your experience so others can decide if it’s worth a trial.

Tyrosine Under Pressure

In cognitively demanding or sleep-deprived conditions, tyrosine might support focus. Some athletes use 300–600 mg pre-task. If you juggle training and late nights, did it help keep your sets crisp? Drop your honest experience and context.