Supplement
Truth File.
What the studies actually say. Dosages that work. No brand deals, no proprietary blends. Every product link goes to Amazon AU so you can price-check yourself.
Creatine Monohydrate
Dose
3–5g daily
Timing
Any time — consistency matters more than timing
The most researched supplement in existence. Increases phosphocreatine stores, improving power output in short, intense efforts. Benefits compound over weeks — no loading phase needed.
Works for
- ✓Strength + power output
- ✓Muscle volume (water retention)
- ✓Recovery between sets
- ✓Cognitive function (emerging research)
Doesn't
- ✗Directly burn fat
- ✗Build muscle without training
- ✗Work faster with loading
What the evidence says
Studies consistently show creatine monohydrate may support power output and muscle performance when combined with resistance training.
Protein Powder (Whey)
Dose
0.7–1g per lb bodyweight total daily protein
Timing
Within 2 hours post-training is optimal, but total daily intake matters most
Whey is a convenient, complete protein source. It doesn't do anything food protein can't — but it's cheaper per gram and faster to prepare. WPI (isolate) is best for lactose sensitivity.
Works for
- ✓Hitting daily protein targets
- ✓Post-workout muscle protein synthesis
- ✓Appetite control (protein is satiating)
Doesn't
- ✗Build muscle without adequate total protein
- ✗Replace whole food meals long term
- ✗Cause kidney damage in healthy people
What the evidence says
Adequate dietary protein intake, including from whey protein supplements, may support muscle maintenance and growth when combined with resistance exercise.
Caffeine
Dose
3–6mg per kg bodyweight
Timing
30–60 minutes pre-training. Avoid within 6 hours of sleep.
The most evidence-backed ergogenic aid outside of creatine. Blocks adenosine receptors, reducing perceived effort. Tolerance builds quickly — cycling off 1–2 days per week preserves effectiveness.
Works for
- ✓Endurance performance
- ✓Strength output
- ✓Alertness and focus
- ✓Fat oxidation (modest)
Doesn't
- ✗Work the same after tolerance builds
- ✗Replace sleep
- ✗Combine well with anxiety
What the evidence says
Caffeine is associated with improved exercise performance and reduced perceived exertion. Moderate consumption (up to 400mg/day) is considered safe for most healthy adults.
Beta-Alanine
Dose
3.2–6.4g daily (split to reduce tingling)
Timing
Daily — effects are from muscle carnosine loading, not acute dosing
Buffers lactic acid in muscle during high-intensity efforts lasting 1–4 minutes. Most useful for CrossFit, HIIT, and combat sports. Causes harmless tingling (paraesthesia) at higher doses.
Works for
- ✓Repeated high-intensity bouts
- ✓Endurance in the 1–4 min range
- ✓CrossFit / HIIT performance
Doesn't
- ✗Help with strength (under 60 seconds)
- ✗Help with long endurance (over 10 min)
- ✗Work without consistent daily dosing
What the evidence says
Beta-alanine supplementation may support exercise capacity during high-intensity activities by contributing to muscle carnosine levels.
Magnesium
Dose
200–400mg elemental magnesium (glycinate or citrate form)
Timing
Evening — may improve sleep quality
Most Australians are mildly deficient. Involved in 300+ enzymatic reactions including muscle contraction and protein synthesis. Magnesium glycinate is best absorbed and gentlest on the gut.
Works for
- ✓Sleep quality
- ✓Muscle relaxation and cramps
- ✓Stress response
- ✓Performance if deficient
Doesn't
- ✗Perform like creatine if you're replete
- ✗Absorb well in oxide form (cheap versions)
What the evidence says
Magnesium is an essential mineral that may support muscle function, energy production, and normal sleep when dietary intake is insufficient.
Omega-3 (Fish Oil)
Dose
2–3g combined EPA+DHA daily
Timing
With meals to improve absorption and reduce fishy aftertaste
Anti-inflammatory effect is well documented. Check the label for EPA+DHA content — many cheap capsules have low active ingredient. Triglyceride form absorbs better than ethyl ester.
Works for
- ✓Inflammation and recovery
- ✓Joint health
- ✓Cardiovascular markers
- ✓Muscle protein synthesis (modest)
Doesn't
- ✗Replace a balanced diet
- ✗Work in low-dose 'fish oil blends'
What the evidence says
Omega-3 fatty acids EPA and DHA may support cardiovascular health, joint comfort, and healthy inflammatory responses.
Vitamin D
Dose
1,000–2,000 IU daily (get tested first)
Timing
With fat-containing meal for absorption
Deficiency is common even in sunny Australia, especially for indoor workers and those with darker skin. Affects testosterone, immune function, and bone density. Test before supplementing — excess is harmful.
Works for
- ✓Correcting deficiency (huge impact)
- ✓Immune function
- ✓Testosterone (if deficient)
- ✓Bone density
Doesn't
- ✗Boost performance if you're already replete
- ✗Replace sun exposure entirely
What the evidence says
Vitamin D is essential for calcium absorption, bone health, and immune function. Supplementation may be appropriate where dietary and sun exposure is insufficient.
Pre-Workout
Dose
Follow label — check caffeine content (often 150–300mg)
Timing
30 minutes pre-training
Most pre-workouts are expensive caffeine with underdosed extras. Check the label: if proprietary blends hide doses, skip it. Better value: caffeine tablet + creatine + beta-alanine separately.
Works for
- ✓Energy and focus (caffeine)
- ✓Pump ingredients (citrulline if 6g+)
Doesn't
- ✗Provide unique benefit vs standalone ingredients
- ✗Work as well after tolerance builds
What the evidence says
Pre-workout formulations may support energy and focus during exercise. Active ingredient doses and quality vary significantly between products.
Zinc
Dose
25–45mg elemental zinc
Timing
Away from iron supplements (compete for absorption)
Deficiency is common in heavy sweaters and athletes on plant-heavy diets. Supports testosterone production, immune function, and wound healing. Don't exceed upper limits — excess impairs copper absorption.
Works for
- ✓Correcting deficiency
- ✓Immune support
- ✓Testosterone (if deficient)
Doesn't
- ✗Boost testosterone beyond normal range
- ✗Work without adequate dietary protein
What the evidence says
Zinc is an essential mineral that may support immune function, testosterone levels, and wound healing, particularly where dietary intake is insufficient.
Ashwagandha
Dose
300–600mg KSM-66 or Sensoril extract daily
Timing
Evening — may support sleep and cortisol reduction
Adaptogen with the best evidence base in its category. Multiple RCTs show meaningful cortisol reduction and modest testosterone support in stressed populations. Use a standardised extract (KSM-66).
Works for
- ✓Stress and cortisol reduction
- ✓Sleep quality
- ✓Testosterone (modest, in stressed men)
- ✓Strength (some studies)
Doesn't
- ✗Work as well with non-standardised root powder
- ✗Replace stress management fundamentals
What the evidence says
Ashwagandha (Withania somnifera) root extract may support healthy stress responses, sleep quality, and general wellbeing.
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