Recovery
You do not grow in the gym; you grow between sessions. Sleep, protein, water, then the supplements that help on top.
The order of operations
Sleep 7 to 9 hours. Hit your protein. Drink water. Then creatine every day. Only after that do intra-workout aminos and magnesium earn a place. Most "I can't recover" problems are the first three.
Creatine is a recovery supplement too
Beyond strength, 3 to 5 g of creatine a day supports faster recovery between hard sessions. It is the most studied supplement on the shelf and it is cheap.
Intra-workout aminos
EAAs with electrolytes, sipped during the session. The honest benefit is less next-day soreness and better hydration through long workouts. If you already eat enough protein, it is a comfort, not a requirement.
Magnesium and sleep
Magnesium glycinate (200 to 400 mg) an hour before bed helps a lot of people sleep deeper. Skip it if your multivitamin already has a full dose. No screens in bed does more than any pill.
What to skip
Sugar-heavy "recovery" drinks, proprietary blends, and anything sold on soreness alone. Soreness is not a sign of a good workout; progress is.
Ready to put it on the counter?
We built a stack for this goal from what is on the shelf today. See the stack → Or ask the Coach on the shop page, in English or Spanish.
None of this is medical advice. If you are pregnant, under 18, or on medication, talk to a doctor before adding supplements.