SuppCo’s
Essential Men's Fitness
Protocol overview
Last updated: Feb 12, 2024
3 Nutrients
Beta-Alanine
2g
Beta-Alanine is a non-essential amino acid that combines with histidine to form carnosine in muscles. Carnosine acts as a buffer against the accumulation of lactic acid, potentially reducing fatigue during prolonged exercise. [1]
See how your current
nutrient totals stack up
Log in or sign upBranched-Chain Amino Acids
5g
Branched-Chain Amino Acids (BCAAs) including leucine, isoleucine, and valine, are essential amino acids that play a key role in protein synthesis and muscle repair. They can also help reduce muscle soreness after workouts. You can take pre- or post-workout, or during your workout to support muscle performance and recovery. [2]
Creatine
3g
Creatine Monohydrate is a well-researched supplement that is fundamental for the production of ATP, the primary energy carrier in cells, which is particularly beneficial during high-intensity exercise. [3]
Make Sense of Supplements
SuppCo is the world’s first app for building your Supplement Stack and meeting real health goals with Expert Protocols.
Follow this protocolProducts
SuppCo does not participate in supplement affiliate programs. The links below are provided solely for your convenience.
Warnings
Do Not Take With: Caffeinated products if sensitive to caffeine or using pre-workout supplements, as beta-alanine and caffeine can cause increased nervousness or tingling when taken together.
Do Not Take If: You have a pre-existing medical condition, especially kidney or liver conditions, without consulting a healthcare provider due to the metabolism of creatine and amino acids.
To complement this Protocol, ensure a balanced diet high in protein, complex carbohydrates, and healthy fats, along with adequate hydration and rest for optimal recovery and muscle growth. Always consult with a healthcare provider before starting any new supplement regimen, particularly if you have any health concerns or are taking other medications.
- Artioli, G., Gualano, B., Smith, A., Stout, J., & Lancha, A. (2009). Role of beta-alanine supplementation on muscle carnosine and exercise performance.. Medicine and science in sports and exercise, 42 6, 1162-73 . https://doi.org/10.1249/MSS.0b013e3181c74e38
- Rahimi, M., Shab-Bidar, S., Mollahosseini, M., & Djafarian, K. (2017). Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: A meta-analysis of randomized clinical trials.. Nutrition, 42, 30-36 . https://doi.org/10.1016/j.nut.2017.05.005
- Tarnopolsky, M., & MacLennan, D. (2000). Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females.. International journal of sport nutrition and exercise metabolism, 10 4, 452-63 . https://doi.org/10.1123/IJSNEM.10.4.452
These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.