Supplements
What is worth your money, and what is just marketing. Evidence-first, from the essentials to the edge cases.
Begin with the cornerstone
How to Spot a Fake or Underdosed Supplement
India's counterfeit supplement trade is huge. How to buy genuine — trusted sources, label doses, authenticity checks — and the red flags of a fake.
Read the essay →The full path
Beginner
7 essaysMass Gainers: Why You're Paying for Sugar
A mass gainer is cheap carbs and sugar at a premium price. Why you don't need one to bulk, and a homemade...
6 min readWhey Protein: Do You Actually Need It?
Whey isn't magic — it's convenient food. Whether you actually need it, concentrate vs isolate, plant-prot...
6 min readProtein Powders Compared: Whey, Casein, and Plant
A scoop is just convenient food. Here's what actually separates the main types — and which one is right f...
4 min readCreatine: The Most Proven Supplement There Is
Creatine is the most researched, effective, and cheapest legal supplement — and vegetarians benefit most....
6 min readMultivitamins: Do You Need One?
Insurance in a pill, or expensive urine? When a multivitamin earns its place — and when real food already...
4 min readGreens Powders: Do They Replace Vegetables?
A scoop of green dust promising your five-a-day. What greens powders actually offer — and why they're no ...
4 min readThe Only Supplements Worth Your Money
Almost the entire supplement wall is a waste. The short list that actually works — creatine, protein, caf...
6 min readIntermediate
7 essaysBCAAs, Fat Burners, and Test Boosters: What Doesn't Work
The three most-marketed, least-effective supplements. Why BCAAs, fat burners, and testosterone boosters f...
6 min readVitamin D, B12, and Omega-3: The Gaps Indians Actually Have
Not muscle pills — health basics. Why vitamin D and B12 deficiency are so common in India, where omega-3 ...
6 min readPre-Workout and Caffeine: What's Actually in the Scoop
Caffeine is the one ingredient in pre-workout that reliably works. The tingle, the 'pump', the proprietar...
6 min readElectrolytes and Hydration for Lifters
Water is half the story. In a hot climate and a hard session, what you lose in sweat matters just as much.
4 min readAshwagandha and Adaptogens: What the Evidence Says
An ancient herb with modern hype. What ashwagandha may actually do for stress, sleep, and training — and ...
4 min readMagnesium for Sleep and Recovery
One of the few supplements with a real case for lifters. What magnesium does, who tends to run short, and...
4 min readCreatine Myths, Debunked
The most proven supplement is also the most misunderstood. Water weight, hair loss, kidneys, loading — th...
4 min readAdvanced
2 essaysHow to Spot a Fake or Underdosed Supplement
India's counterfeit supplement trade is huge. How to buy genuine — trusted sources, label doses, authenti...
6 min readTiming and Stacking: Making the Basics Work Together
You already know which few supplements are worth buying. This is how to time and combine them so the smal...
5 min readContinue the library
