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GOAL GUIDES · 8 PROTOCOLSIngredient-First · Evidence-Based

Supplements by Goal

Every guide starts with your outcome and works backwards — listing only ingredients that have evidence at the doses that work. Nothing is included because it sells well.

Goal Guides

Ingredients Mapped

20+

Evidence-Graded

All

Updated

2026

Body Composition Performance Recovery & Wellness

Foundation GoalCommon GoalSpecialist

§Body Composition

Body Composition

GOL-001Foundation GoalBeginner

Build Muscle

Outcome

Increase lean muscle mass over 8–16 weeks

The foundation is progressive overload and 1.6–2.2g/kg protein. Creatine and whey are the only supplements with consistent, strong evidence for lean mass gain.

Key Ingredients

★ Creatine MonohydrateWhey ProteinBeta-AlanineCaffeine

4 supplements ranked

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GOL-002Foundation GoalBeginner

Lose Body Fat

Outcome

Reduce body fat while preserving lean muscle

A calorie deficit is the only non-negotiable. Caffeine increases thermogenesis marginally; protein preserves muscle. Most 'fat burners' add nothing beyond caffeine.

Key Ingredients

★ CaffeineProteinCreatine

3 supplements ranked

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§Performance

Performance

GOL-003Foundation GoalIntermediate

Increase Strength

Outcome

Improve 1RM and multi-rep strength outputs

Creatine is the strongest ergogenic aid for strength. It consistently increases 1RM across compound movements by 5–15% relative to training-matched controls.

Key Ingredients

★ Creatine MonohydrateCaffeineBeta-Alanine

3 supplements ranked

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GOL-004Common GoalIntermediate

Improve Endurance

Outcome

Sustain higher intensity for longer training sessions

Beta-alanine buffers acid accumulation in high-intensity bouts over 60 seconds. Caffeine reduces perceived exertion. Sodium bicarb is often overlooked but well-evidenced.

Key Ingredients

★ Beta-AlanineCaffeineSodium BicarbonateCitrulline

4 supplements ranked

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§Recovery & Wellness

Recovery & Wellness

GOL-005Common GoalBeginner

Speed Up Recovery

Outcome

Reduce DOMS and readiness time between sessions

Sleep is the primary recovery lever — no supplement replaces it. Creatine aids glycogen resynthesis; protein maintains MPS overnight. Magnesium can improve sleep quality.

Key Ingredients

★ CreatineProteinMagnesium

3 supplements ranked

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GOL-006Common GoalBeginner

Boost Energy & Focus

Outcome

Sustained mental clarity during training and work

Caffeine + L-theanine is the most evidence-supported stack for sustained focus without the jittery edge. Ashwagandha reduces cortisol chronically — useful for high-stress training blocks.

Key Ingredients

★ CaffeineL-TheanineAshwagandha

3 supplements ranked

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GOL-007SpecialistBeginner

Improve Sleep & Stress

Outcome

Lower cortisol, reduce sleep latency, improve recovery

Ashwagandha (KSM-66) has the strongest evidence for cortisol reduction and stress perception. Magnesium glycinate is the best-absorbed form for sleep latency improvement.

Key Ingredients

★ AshwagandhaMagnesium GlycinateL-Theanine

3 supplements ranked

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GOL-008SpecialistBeginner

Maintain General Health

Outcome

Fill common nutritional gaps with strong safety profiles

Most people in USA are Vitamin D deficient. Omega-3 covers the typical dietary shortfall in DHA/EPA. These three are the most broadly evidence-supported baseline supplements.

Key Ingredients

★ Vitamin D3Omega-3Magnesium

3 supplements ranked

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Note

These guides suggest supplements based on evidence strength — they do not constitute medical advice. Doses referenced are from peer-reviewed human trials. Consult a qualified practitioner before starting any supplementation protocol. Read our medical disclaimer →