The honest science is brutal: only a handful of supplements actually work, protein has a ceiling your body won't break, and more water isn't always better. Drag the slider to see how glycogen fuelling changes with training intensity.
Your body can only synthesise about 20-25g of protein per meal into muscle tissue. Eating more doesn't accelerate adaptation — it just gets oxidised for energy or stored as fat. The "anabolic window" is real but wider than marketed: 24-hour total protein (1.6-2.2g/kg) matters more than slamming a shake within 30 minutes post-training. Spread intake across 4-5 meals for optimal muscle protein synthesis rates throughout the day.
Only creatine, caffeine, and beta-alanine have consistent research backing, while the rest of the supplement industry sells hope in expensive containers.