Dr. Andy Galpin

Dosage: 5g daily

"Strong advocate for creatine supplementation. Discusses its benefits for strength, power, and cognitive function extensively."

Dosage: 1.6-2.2g protein per kg body weight (or 10-15g EAAs)

"Emphasizes adequate protein intake and EAA supplementation for muscle protein synthesis and recovery."

Note: Grass-fed whey protein for high-quality protein intake

Dosage: 3-6 mg per kg body weight (pre-workout)

"Discusses strategic caffeine use for performance enhancement in training and competition."

Note: Performance context; dose timing matters

Dosage: 500-1,000mg sodium per hour of training

"Recommends electrolyte supplementation for hydration, especially during intense training or heat exposure."

Note: Comprehensive electrolyte replenishment for training

Dosage: 3-5g daily (split doses to reduce tingling)

"Discusses beta-alanine for high-intensity training performance and buffering lactic acid."

Note: May cause harmless tingling sensation

Dosage: 2-4g EPA+DHA daily

"Recommends omega-3 for inflammation management and recovery in athletes."

Dosage: 6-8g citrulline or 8-10g citrulline malate (pre-workout)

"Mentions citrulline for nitric oxide production and blood flow during training."

Note: For pump and performance; not essential

Dosage: Based on blood testing (often 4,000-5,000 IU)

"Discusses importance of vitamin D for muscle function and recovery."