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Your questions answered.

Which protein is best for muscle gain?

Answer:

Whey protein is the most popular and effective option for muscle gain due to its high biological value, fast absorption, and rich amino acid profile—especially in leucine, which is key for muscle protein synthesis.

If you're not lactose intolerant, whey isolate is a great choice (higher protein, low carbs/fats). If you're plant-based, pea protein or a blend of plant proteins can also support muscle gain well, though you may need slightly higher doses to match whey’s effectiveness.

What does a pre-workout do?

Answer:

Pre-workouts are designed to boost energy, focus, endurance, and performance during workouts. They usually contain a mix of ingredients like:

  • Caffeine – for energy and focus
  • Beta-alanine – to delay muscle fatigue
  • Citrulline or nitric oxide boosters – to improve blood flow and muscle pumps
  • Creatine (sometimes) – for strength and power
  • They help you push harder and train longer, which can lead to better results over time.

What does creatine do for my workouts?

Answer:

Creatine helps your muscles produce more ATP, the main energy source for short bursts of high-intensity activity (like lifting or sprinting). This results in:

  • Increased strength and power
  • Improved muscle endurance
  • Faster recovery between sets
  • Long-term muscle size gains due to increased training volume and muscle water content

It’s one of the most studied and effective supplements available.

Which supplements should I start with as a beginner?

Answer:

If you're just starting out, focus on essentials that support overall performance and recovery. Here’s a beginner-friendly stack:

  1. Protein Powder – Helps meet daily protein needs for muscle repair and growth.
  2. Creatine Monohydrate – Boosts strength, endurance, and muscle growth.
  3. Pre-Workout (optional) – For an energy boost and better workout intensity.
  4. Multivitamin – To cover any nutritional gaps in your diet.
  5. Omega-3 (Fish Oil) – Supports joint and heart health.
  6. Electrolytes or BCAAs (optional) – Helpful for hydration and muscle recovery, especially during long or intense sessions.

Start simple and focus on consistency in training, nutrition, and sleep—supplements are just the support system.