Supplement guides

Plain-language guides from our coaches: what each supplement does, how much to take, and who should be careful.

whey protein

Whey Protein for Beginners: Concentrate vs Isolate, Dose and Timing

What whey actually is, which type suits you, how much to take and the one rule that matters more than timing.

protein

A simple way to work out your own protein target, with Indian food examples for vegetarians and non-vegetarians.

creatine

What creatine does, how to take 3–5 g a day, why loading is optional, and the myths about hair and kidneys.

pre-workout

Caffeine, citrulline and beta-alanine explained, safe caffeine limits, and when to skip a pre-workout entirely.

eaa

The honest difference between EAAs, BCAAs and glutamine, and when each one is worth your money.

multivitamin

Which deficiencies are common in India, which tests to take first, and what a multivitamin can and can't do.

authenticity

Fake whey and pre-workouts are common. Seven quick checks — licence, batch, seal, price — to protect your money and health.

beginners

Start with food, then add protein, creatine and a vitamin check. Everything else is optional.