We use essential cookies (authentication, your saved goals/stack) by default. With your permission we'll also enable privacy-respecting analytics (Vercel Web Analytics, anonymous load-time metrics) and error-replay diagnostics (Sentry — DOM snapshots only when an error fires) so we can fix bugs faster. Learn more
A-F grade per outcome, combining overall evidence with goal-specific relevance. A = strong evidence; F = insufficient. Hover a badge for details.
Direct side-by-side from the meta-analysis. Each row is an outcome where ≥2 of your selected supplements have pooled data. Best effect per row highlighted.
| Outcome | BCAAs | Creatine |
|---|---|---|
| Speed up recovery — Doms − better · VAS soreness pts (0-100) | −8.2best weak | −11.8 preliminary · CI ∋ 0 |
| Build strength & muscle — Lean Body Mass + better · kg | +0.5best weak | +1.1 weak · CI ∋ 0 |
15grams
Split through the day
Powder (2:1:1 ratio)
5g
Any time · with food (preferred)
Monohydrate powder
24-72 hours post-exercise
During exercise
Ongoing
2-4 weeks
1-2 weeks
First week
Like what you see? Add these to your stack.
See how they work together through biological pathways.
Build Your StackWant to compare more supplements?