Core Supplements SA

   There are hundreds of supplements on the market—some helpful, some hype. Over the years, I’ve tested more than I can count. But if I had to strip it all down and stick to just   three , these would make the cut. Why? Because they work, they’re backed by science, and they cover the foundation of performance, recovery, and longevity. 1. Creatine Monohydrate Why I Keep It: Creatine is hands down the most studied and proven performance supplement out there. It boosts strength, power, muscle growth, and even has cognitive benefits. How I Use It: Dose:  3–5g daily, no need to cycle When:  Anytime (I usually take it post-workout) Type:  Plain creatine monohydrate (no fancy blends needed) Bonus: It’s dirt cheap and actually works. Period. 2.  Whey Protein Isolate Why I Keep It: Convenience. Even if you eat clean, hitting your protein goal daily can be a challenge—especially with a busy schedule. Whey isolate is fast-digesting, low in fat and carbs, and perf...

Whether you're a seasoned athlete, a gym enthusiast, or just starting your fitness journey, one thing remains constant: if you want to build muscle, you need protein. But how much? When? And why is it so important? In this post, we’ll break down exactly why protein is critical for muscle growth, how it works, and how to get it right in your diet. 🧬 What Is Protein, Really? Protein is made up of amino acids , which are the building blocks of your muscles, organs, skin, and even hormones. When you lift weights or perform resistance training, you create small tears in your muscle fibers. Your body needs amino acids to repair and rebuild those fibers—making them stronger and bigger over time. How Protein Builds Muscle Muscle growth occurs through a process called muscle protein synthesis (MPS) . This is your body’s way of repairing muscle damage and adding new muscle tissue. But here’s the catch: MPS only happens effectively when there's enough dietary protein available...