Elite Nutrition & Protocols

No, supplements are not strictly necessary if your whole-food diet is perfect and your recovery is optimal. However, the modern lifestyle makes hitting high-performance targets (like 1g of protein per lb) difficult through food alone. Supplements like whey protein and creatine serve as efficient, researched “multipliers” that simplify the process of reaching elite physiological markers.

Natural testosterone optimization is a triad: 1. Heavy compound resistance training (Squats, Deads, Presses); 2. 7-9 hours of high-quality sleep; 3. A diet rich in healthy saturated fats and micronutrients like Zinc, Vitamin D, and Magnesium. Minimizing alcohol and seed oils also prevents the estrogenic “leak” that lowers testosterone.

Yes. Creatine monohydrate is the most researched ergogenic aid in sports nutrition history. Decades of clinical trials show that long-term use (5g daily) is safe for healthy adults and even provides cognitive and neuroprotective benefits. It does not cause kidney damage in healthy individuals, though users should maintain proper hydration.

For active men looking to optimize muscle mass, the “Gold Standard” is 0.8g to 1.2g of protein per pound of bodyweight. If you are in a caloric deficit (cutting), you should aim for the higher end (1.2g/lb) to prevent muscle catabolism while you lose fat.

This is called “Body Recomposition.” It is most effective for beginners or those returning from a long break. It requires eating at maintenance calories while maintaining very high protein intake and consistent progressive overload in the gym. For advanced athletes, a dedicated bulk or cut cycle is typically more efficient.

Fat-soluble vitamins (A, D, E, K) must be taken with a meal containing fat to ensure absorption. Most multivitamins are best taken with breakfast to provide neural support throughout the day. Magnesium is best taken at night to promote central nervous system relaxation and deep sleep.

No. Total daily caloric balance is what determines fat gain, not the timing of carbohydrates. In fact, complex carbohydrates in the evening can help improve sleep quality by aiding in the production of tryptophan and serotonin, which leads to better recovery.

A “proprietary blend” is a label tactic where companies list a group of ingredients without disclosing the exact dosage of each. This is usually done to hide the fact that they are under-dosing the expensive, effective ingredients. Avoid any supplement that does not offer full label transparency.

Caffeine is the primary driver in most pre-workouts, so coffee can work as a stimulant. However, a specific pre-workout formula may also contain L-Citrulline for blood flow, Beta-Alanine for muscular endurance, and electrolytes that coffee lacks. Coffee is a good budget option, but targeted formulas offer more performance variables.

Sugar cravings are often a result of unstable blood glucose or mineral deficiencies (like Chromium or Magnesium). Increase your protein and fiber intake to stabilize blood sugar, and ensure you are eating enough calories. Once your hormones (leptin and ghrelin) are balanced, cravings typically vanish.