What has strong evidence
Creatine monohydrate (about 3–5 g daily) and enough protein have the clearest training evidence. Everything else on this page is optional. We will not stack 12 tubs.
Timing vs daily intake
Creatine works as a daily total, not a magic 30-minute window. Protein powder is a food gap, not a requirement. Timing is secondary.
Caffeine without double-dosing
If you already drink coffee, a stim pre-workout is the same drug twice. Pick one source. Skip it if you sleep badly or were told to avoid caffeine.
Please read this first
Not a prescription and not a treatment. No disease claims. If you are pregnant, under 18, have a medical condition, or take medications, talk to a clinician before you add anything — including caffeine.
Not medical advice
This tool is for education and planning. It does not diagnose, treat, or replace care from a qualified professional.
Want the daily picture?
Log meals and hit the target with CaloDrop.
Supplements don’t log themselves. Hit protein from meals in CaloDrop first.