Collection: Protein & Muscle Support

For muscle support, prioritise training and food, then add a few proven supplements: protein at 1.6–2.2 g/kg/day split across 3–4 meals (25–40 g with 2–3 g leucine per meal; whey post‑workout, casein before bed; use blended plant proteins if dairy‑free). Creatine monohydrate 3–5 g daily is the most effective and safe for strength and lean mass. Beta‑alanine 3.2–6.4 g/day (split) can boost high‑rep efforts; citrulline malate 6–8 g 45–60 minutes pre‑training may aid blood flow and performance. EAAs/BCAAs help only when a full protein meal isn’t possible. Collagen 10–15 g with 50–100 mg vitamin C 30–60 minutes before tendon/ligament loading supports connective tissue. Correct deficiencies: vitamin D to blood‑test targets; magnesium glycinate 200–400 mg if intake is low or sleep/cramps are issues. Choose third‑party‑tested products, avoid proprietary “stim” blends, and reassess every 8–12 weeks—consistent training, sleep, and a slight calorie surplus (or high protein when cutting) drive most gains.