Supplement Guide 2026
Which supplements actually work and which are a waste of money? A science-based review of creatine, protein powder, BCAA, pre-workout and more.
Most important first: Supplements are additions to a solid diet — not a replacement. 90% of results come from nutrition and training.
What is worth buying?
✅ Worth buying
🟡 Consider
🔴 Generally unnecessary
Supplements in detail
DOSE
3–5g per day
TIMING
Any time — timing does not matter
COST
~$15–25/kg (lasts ~6 months)
✅ BENEFITS
Best research evidence of any supplement
Improves strength by 5–15%
Adds 1–2 kg of muscle mass in the first month
Improves recovery
Completely safe even with long-term use
Very affordable
⚠️ DRAWBACKS / LIMITATIONS
Does not work for everyone (non-responders ~30%)
May cause water retention initially (+1–2 kg)
🚫 MYTHS AND FACTS
❌ Myth: Creatine damages the kidneys
✅ Fact: Not supported by research — safe in healthy individuals
❌ Myth: You need a loading phase
✅ Fact: No — 3–5g/day is enough, loading is not necessary
❌ Myth: Must be taken after training
✅ Fact: Timing does not matter — daily use is what counts
DOSE
25–40g per serving as needed
TIMING
After training or whenever protein intake would otherwise fall short
COST
~$25–40/kg (online)
✅ BENEFITS
Fast and convenient protein source
High leucine content — optimal for muscle growth
Affordable per gram of protein
Easy to add to everyday meals
⚠️ DRAWBACKS / LIMITATIONS
Not necessary if your diet is solid
Not suitable for those with dairy allergies (choose plant protein)
More expensive in-store than online
🚫 MYTHS AND FACTS
❌ Myth: Protein powder is steroids
✅ Fact: No — it is simply food protein in powder form
❌ Myth: Must be consumed immediately after training
✅ Fact: The anabolic window is wider — within 1–2 hours is fine
❌ Myth: Plant protein is inferior
✅ Fact: Pea protein is nearly as effective with a sufficient dose
DOSE
20–50 mcg (800–2000 IU) per day
TIMING
In the morning with food (fat-soluble)
COST
~$5–15 per bottle (lasts 3–6 months)
✅ BENEFITS
Vitamin D deficiency is very common in northern countries
Supports testosterone production
Improves immune function
Supports muscle performance
Very affordable
⚠️ DRAWBACKS / LIMITATIONS
Sunlight is sufficient in summer
Very high doses can be harmful (over 100 mcg/day)
🚫 MYTHS AND FACTS
❌ Myth: You get enough from food
✅ Fact: Nearly impossible in northern climates — deficiency is very common
❌ Myth: Only needed in winter
✅ Fact: Many people need it year-round
DOSE
3–6mg/kg bodyweight (roughly 200–400mg)
TIMING
30–60 minutes before training
COST
$0 if you use coffee
✅ BENEFITS
Improves strength, endurance and focus
Easily available (coffee)
Affordable
Extensive research backing
⚠️ DRAWBACKS / LIMITATIONS
Tolerance develops quickly
Disrupts sleep if used in the evening
Caffeine sensitivity varies
Withdrawal symptoms when stopping
🚫 MYTHS AND FACTS
❌ Myth: Pre-workout is essential
✅ Fact: Coffee works just as well — much cheaper
❌ Myth: More is better
✅ Fact: Over 400mg provides no additional benefit, side effects increase
DOSE
1–3g EPA+DHA per day
TIMING
With food
COST
~$10–20 per bottle
✅ BENEFITS
Reduces inflammation
Supports heart health
May improve muscle protein synthesis
Improves mood
⚠️ DRAWBACKS / LIMITATIONS
Eating oily fish is sufficient for many people
Fish oil quality varies widely
More expensive than simply eating oily fish
🚫 MYTHS AND FACTS
❌ Myth: Flaxseed oil is the best omega-3
✅ Fact: ALA converts poorly to EPA/DHA — fish oil is superior
DOSE
Not necessary
TIMING
—
COST
~$20–40/kg (wasted money)
✅ BENEFITS
Useful for fasted training (a rare use case)
EAA is better than BCAA if you want an amino acid supplement
⚠️ DRAWBACKS / LIMITATIONS
Unnecessary if you eat enough protein
More expensive than protein powder per gram
Does not improve results in a normal diet
🚫 MYTHS AND FACTS
❌ Myth: BCAA prevents muscle catabolism during training
✅ Fact: Adequate total protein does the same thing for less money
❌ Myth: BCAA is better than protein powder
✅ Fact: Protein powder contains BCAAs plus much more
Supplements by goal
💪 Muscle Gain
✅ Buy
• Creatine
• Protein powder (if needed)
🟡 Consider
• Vitamin D
• Caffeine before training
🚫 Skip
• BCAA
• Testosterone boosters
🔥 Fat Loss
✅ Buy
• Creatine (preserves muscle)
• Protein powder (caloric deficit)
🟡 Consider
• Caffeine (enhances fat burning)
• Vitamin D
🚫 Skip
• Fat burners
• Diuretics
🏃 Endurance
✅ Buy
• Vitamin D
• Omega-3
🟡 Consider
• Caffeine
• Electrolytes for long efforts
🚫 Skip
• Creatine (less benefit)
• BCAA
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