Less guessing · More knowing
The supplement market is a jungle of aggressive promises. This guide cuts a clear path through it: dosing, timing and an honest evidence ranking, so you put your money into what delivers and leave the rest on the shelf.
Less guessing · More knowing
Ten colorful tubs in the cupboard, and still you don't know which of them does anything in the third set. The marketing promises a lot, the research often says something else. Without a clear order you burn money before the basics are even in place. This guide flips it around: the foundation first, then the few helpers that really make a difference.
Built from the bottom up: foundation first, then performance boosters, then specific helpers. You know right away where to start.
Concrete amounts and timings for creatine, caffeine, beta-alanine, vitamin D3, omega-3 and more. No guesswork.
Every supplement graded from A to C: strongly proven, well proven, situational. You see at a glance what holds up and what only promises.
The honest list of money burners. Plus the quick reference and an overview for before, then, only when needed.
As a PDF, right after purchase. Readable on any device, printable for the fridge. Secure checkout via Digistore24.
As a PDF, ready to download right after purchase. You read it on any device and can print the quick reference for the fridge.
No. The guide stands on its own. It's an excerpt from the chapter on supplements and complements the book, but works on its own too.
The information is based on current findings in sports nutrition science, including ISSN and IOC position papers. Health statements are worded EFSA-compliant. They do not replace medical advice.
Yes, the guide contains recommendations with affiliate links to selected providers. Buying via these links may earn a commission, at no extra cost to you.