The supps guide
A white energy drink and a little extra.
Greatest morning of your life.
Worst plan for your body.
The upgrade
Four that earn their place.
01 · Testosterone
Vitamin D3
+25%
Total testosterone in a year
Men low in vitamin D, 3,332 IU a day
02 · Testosterone
Zinc
+93%
Testosterone after 6 months of zinc
Zinc-deficient men, ~30 mg a day
03 · Strength + size
Creatine
+20–40%
More creatine stored in your muscles
ISSN position stand
04 · Pump + reps
Citrulline
+53%
More reps on bench by the last set
41 men, 8 g citrulline malate
Supps / 01 · Testosterone
Vitamin D3
Low D. Low T. Fix it.
01 / 02
02 / 02Supps / 02 · Testosterone
Zinc
The mineral your testosterone runs on.
01 / 02
02 / 02How to take it
- Dose
- 15–30 mg
- When
- With a meal.
- Ceiling
- 40 mg a day
Also in
Supps / 03 · Strength + size
Creatine
More reps. More strength. More size.
01 / 02
02 / 02The data
Muscle creatine, change from baseline
How to take it
- Dose
- 3–5 g a day. 5–10 g if you're big.
- Load
- 20 g a day for 5–7 days, if you want it fast
- When
- Any time. Every day. Skip it and it drains.
- Form
- Monohydrate
Supps / 04 · Pump + reps
Citrulline
Pumps that get you steroid allegations.
01 / 03
02 / 03
03 / 03Raises arginine better than taking arginine itself.6
How to take it
- Dose
- 8 g citrulline malate
- When
- 60 minutes before you train
- Form
- Malate. It's what was studied.
Also in
The stack
Your day, sorted.
Breakfast
Vitamin D32,000–4,000 IU
Zinc15–30 mg
60 min pre-workout
Citrulline malate8 g
Any time, every day
Creatine3–5 g
The studies
Every number, sourced.
- 1
Pilz 2011 Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res.
- 2
Prasad 1996 Zinc status and serum testosterone levels of healthy adults. Nutrition.
- 3
Kreider 2017 ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr.
- 4
Hultman 1996 Muscle creatine loading in men. J Appl Physiol.
- 5
Pérez-Guisado 2010 Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res.
- 6
Schwedhelm 2008 Oral L-citrulline and L-arginine: impact on nitric oxide metabolism. Br J Clin Pharmacol.
- 7
NIH ODS Vitamin D fact sheet (upper limit 4,000 IU/day).
- 8
NIH ODS Zinc fact sheet (upper limit 40 mg/day).
Not medical advice. On medication or managing a condition? Talk to your doctor first.
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