Baseline rule
0.5-0.6 g/lb
A rule of thumb, with 90 g still your hard daily floor.
Julia's supplement memo
Keep the stack simple.
Food, training, sleep, and consistency do the heavy lifting. Supplements only fill useful gaps.
Foundation first
90-100 g
90 g minimum every day, from food plus a shake only if needed.
Count the macros, not your worth
Training range
Up to ~0.7 g/lb
A well-supported target for resistance training if it fits comfortably.
Priority
Daily total
Consistency matters more than perfect timing.
The useful stuff
A short list, with the dose and the reason kept clear.
01
Creatine monohydrate
Take 3-5 g every day, including rest days. The linked capsules provide 2.5 g per two-capsule serving, so two capsules are not 5 g. Check the current label rather than guessing; no loading phase is required.
Optimum Nutrition creatine capsulesCore
02
Protein powder
Optional convenience. Use a shake when normal meals will not get the day to the 90 g minimum, with 90-100 g as the normal target. It is food in powder form, not magic. For the matcha protein pudding, choose vanilla for a classic flavor or chocolate for a chocolate-matcha twist.
Gold Standard vanilla whey Gold Standard chocolate wheyAs needed
03
Electrolytes
Useful during or after a long, hot, or especially sweaty workout. For a normal session with ordinary sweating, water and regular meals are usually enough. Heads up: the linked Amino Energy product is not a plain electrolyte. It also contains 100 mg caffeine per serving, so use it deliberately and avoid it late in the day.
Amino Energy + electrolytesSituational
04
HMB
Optional, not essential. Research has most often used 3 g per day, but benefits vary and are less certain than creatine. The linked product provides 1 g per capsule. Taking it after training is convenient, but it cannot replace enough food, protein, or sleep.
Optimum Nutrition HMB capsulesOptional
05
Pre-workout
No need. A carb-containing meal or snack, water, and decent sleep are the real setup. Coffee is optional if caffeine is already well tolerated and it will not disturb sleep.
Skip
!
Adamax and experimental peptides
Do not add this to the plan. Adamax is an experimental designer peptide with no established human dose, quality standard, or reliable safety evidence. Do not self-experiment with it. Any peptide or prescription discussion belongs with a licensed clinician using an approved, regulated product.
No
The rules
Keep the basics measurable and boring enough to repeat.
Hit calories and protein first
Respect and log the macros. Use body-weight trend as one feedback signal, not a daily verdict.
Move toward enough food
If you're currently averaging around 1,300 kcal, build toward roughly 1,800, then adjust within about 1,800-2,000 based on your energy, recovery, strength, and weight trend.
Check every label
Count grams and active ingredients, not pills, scoops, marketing names, or guesses.
Use third-party tested products
Prefer products independently tested for contents and contaminants, especially if sport testing applies.
The best supplement plan is the one that supports the food plan, not one that tries to replace it.
Evidence notes
Short sources behind the less obvious recommendations.
Supplements can interact with medicines or medical conditions. Check with a pharmacist or doctor if you're pregnant, managing kidney or liver disease, taking regular medication, or unsure about a product.