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Best Supplements for Fitness, Muscle & Recovery
Muscle is the organ of longevity. Building and preserving it requires progressive training plus the right substrates — high-quality protein, creatine, and recovery cofactors.
The evidence-based fitness stack
Creatine monohydrate (5 g/day) — the single most-studied ergogenic aid. Whey or vegan protein isolate for daily protein target. EAAs pre-workout for muscle protein synthesis. Ashwagandha for cortisol recovery.
The Nūjeva fitness protocol
Daily: creatine 5 g + protein to hit 1.6–2.2 g/kg bodyweight. Pre-workout: EAAs + beta-alanine. Post-training: protein + electrolytes. Recovery days: ashwagandha + magnesium glycinate.
Frequently asked questions
Is creatine safe to take every day?
Yes — creatine monohydrate is the most-studied sports supplement in history with 30+ years of safety data at 5 g/day.
Do I need protein powder?
Only if you can't hit 1.6–2.2 g/kg of bodyweight from whole food. Protein powder is a convenience tool, not a requirement.