Proteins and Supplements 101: What Beginners Actually Need
Proteins and supplements are the two most confusing topics for new lifters. The honest summary: protein (food first, powder if needed) at 0.7–1.0 grams per pound of bodyweight daily is the nutrition factor that reliably changes results, and of all supplements, only protein powder and creatine monohydrate have strong muscle-building evidence. Everything else is optional. […]
