Creatine, Whey and Supplements: What Actually WorksKnow what to take, how much, when — and what to leave on the shelf

Who it's for

Lifters, gym-goers and team-sport athletes, beginners or experienced, who want to spend money only on what has been shown to work.

Inside

• The supplement triage: strong evidence, weak evidence, no evidence
• Creatine A to Z: dose by body weight, loading or not, timing, myths
• Protein: your real daily need to the gram, and when whey makes sense
• Caffeine, beta-alanine, BCAAs, mass gainers, fat burners: the evidence-based verdict
• Read a label in 60 seconds and spot products to avoid
• Ready-to-follow supplement plans for 4 profiles
• 12-week tracking log

What you get

• The full guide as a PDF (21 A4 pages), to print or read on your phone
• Week-by-week plans: exercises, sets, reps, rest and progression
• Exercise technique and the most common mistakes
• A tick-box training log at the end
• The studies behind the advice, with references

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