The Two Best Supplements You Can Take

Most people overcomplicate supplements. Truth is, they won’t make or break your fitness journey — but they can give you an edge and fill in gaps.

Let’s break it down.

1. Protein Powder
Protein powder isn’t meant to replace whole food, but it’s perfect when you’re short on protein for the day. A good rule of thumb: aim for about 0.8g of protein per pound of body weight. Powder just makes it easier to hit that target.

• Convenient and fast

• Keeps you full, controls appetite

• Supports fat loss and muscle repair

2. Creatine
The king of supplements. Take 5g daily with a big glass of water — ideally in the morning.

Here’s why creatine should be a staple:

• Increases strength and power

• Promotes muscle growth

• Boosts brain function, memory, and focus

• Reduces fatigue

• Backed by decades of research, 100% safe and natural

Creatine occurs naturally in red meat and fish, but supplementation ensures your muscles are fully stocked.

In short: protein powder helps you meet your nutrition goals, while creatine helps you maximize performance. Both are natural, safe, and proven to support muscle growth and long-term health.

Anything beyond these two? Overkill. After that, focus on what really moves the needle: quality sleep, consistency in the gym, whole foods, and cutting out processed junk. That’s where true results come from.

Let’s make it a strong Sunday and set the tone for the week ahead.

— Roderick