Pick a goal: the supplements that serve it appear ranked by level of evidence, with their dosage and when to take them.
Ranked by level of evidence, then by number of studies referenced — not by popularity.
1.4 to 2.0 g of protein per kilo per day from all sources combined (ISSN position), in servings of 20 to 40 g.
5 g per day; some trials start with a loading phase of 20 to 25 g per day for one week.
0.2 to 0.5 g per kilo of body weight, with 0.3 g/kg being the optimal dose in a single intake, 60 to 180 minutes before exercise.
8 g in a single dose before the session in most trials, ranging from 6 to 12 g depending on the trials.
20 to 25 g per serving in the trials (24 g before and after the training session), or 0.9 g per kg per day in three servings over 5 days after intense exertion.
Muscle: 20 to 40 g post-workout, or enough to reach 1.2 to 1.6 g of protein per kilo per day; cholesterol: 25 to 30 g per day.
Add supplements to build your daily schedule.
No supplement replaces a balanced diet and regular training. Ask a healthcare professional before starting any supplementation, especially if you are on medication or pregnant.