Day 25: Supplements 101 (What Actually Works)
Walk into GNC and you will see a wall of lies. "Fat Burners." "Testosterone Boosters." Garbage.
If you are an athlete, there are only 3 supplements (besides Caffeine) that are Tier 1 (Proven Effective):
1. Creatine Monohydrate
- What it does: Increases Phosphocreatine stores (explosive energy for 0-10 seocnds).
- Dose: 5g daily. Forever. It is the most researched sports supplement in history. It is safe. It works.
2. Beta-Alanine
- What it does: Buffers acid in the muscles. Delays the "burn."
- Dose: 3-6g daily. (Yes, it makes your skin tingle. That's paresthesia. It's harmless).
3. Vitamin D3
- What it does: Actually a hormone. Critical for muscle function and testosterone.
- Dose: Most athletes are deficient. Get bloodwork. Supplement accordingly.
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