05Recommendations
What Irecommend
Just two supplements. They are the ones with solid evidence and the ones that make a real difference if you already train and eat well. Most of the rest is wasted money.
My pick
Creatine monohydrate
Prozis · 300 g powder
The supplement with the strongest evidence for performance and lean mass with strength training.
- Monohydrate: the most studied form, none is better
- Better performance in short, intense efforts
- Safe at recommended doses in healthy people
How to take it: 3-5 g a day, every day, at whatever time you will not forget.
Link to the Prozis store. I only recommend what the evidence supports.
Read the guide (Spanish)My pick
Whey protein
Prozis 100% Real Whey · 1 kg
The easiest way to hit your daily protein when food alone falls short.
- One scoop covers a good protein serving
- Handy after training or between meals
- Helps you reach your calculator target
How to take it: One scoop when you fall short of your daily target. It does not replace food.
Link to the Prozis store. I only recommend what the evidence supports.
Calculate your proteinHow I choose what I recommend
Evidence over hype
I only recommend supplements backed by solid research. No evidence, no recommendation, however well it sells.
The simplest form
Creatine monohydrate and whey protein, no blends or "advanced formulas" that cost more and work no better.
Basics first
No supplement makes up for poor training, too little food or poor sleep. They are an extra once the rest is in place.
Link to the Prozis store. I only recommend what the evidence supports.
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