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Lesson 3.11
Supplements: support, not solution
Loom walkthrough coming for this lesson. The written version below is complete.
Supplements support results. They don't create them.
The prescription rule
Before adding any supplement, check all four:
- There's a clear reason for it
- Nutrition and training are already sorted
- Adherence is good
- It's relevant to the phase they're in
If any answer is no, fix that first.
The foundation
The default starting point unless there's a reason not to:
| Supplement | Why |
|---|---|
| Whey protein isolate (or vegan protein) | Convenient, high-quality protein. Almost always in the meal plan. |
| Creatine monohydrate | Strength, performance, muscle gain, focus |
| Multivitamin | Covers micronutrient gaps |
| Pre-workout (if needed) | Training energy and focus |
Add by use case
| Situation | Options |
|---|---|
| Poor sleep, tension, stress | Magnesium, glycine, L-theanine |
| General health, low sun | Omega-3 fish oil, vitamin D3 |
| Heavy sweating, hot climates, lots of cardio | Electrolytes |
| Low fibre, hunger in a cut | Psyllium husk |
| Bloating, gut issues | Digestive enzymes, probiotics |
| Joint discomfort, high volume | Collagen |
| Fatigue and low energy in a cut | Caffeine |
Stay in your lane. Anything aimed at hormones, or a client on medication or with a medical condition, goes past their GP first (Module 7).
✓ CompleteNext: 3.12 Dietary edge cases →