Supplements

Supplements are the smaller lever. A calorie deficit with enough protein will change your body with zero supplementation, and no stack fixes nutrition you have not handled. Get that down and supplements become force multipliers. My top tier: protein, creatine, fish oil, vitamin D, and zinc.

Start With the Guides

The Dad Stack: The Only 5 Supplements Most Guys Actually Need

The Dad Stack: The Only 5 Supplements Most Guys Actually Need

A gym owner's no-BS supplement protocol for guys over 30. Five products, under $4 a day, zero fairy dust.

FitnessRead Guide

Thorne vs Transparent Labs vs Swolverine: The Creatine Ranking

Thorne vs Transparent Labs vs Swolverine: The Creatine Ranking

A gym owner ranks three third party tested creatines the same way he answers the question at the front desk: form first, testing second, then price.

FitnessRead Guide

Thorne vs Transparent Labs vs Swolverine: Whey Protein Isolate Comparison

Thorne vs Transparent Labs vs Swolverine: Whey Protein Isolate Comparison

Three third-party tested whey isolates, one table, and a straight answer on which tub earns a spot next to the coffee maker.

FitnessRead Guide

Swolverine at the Front Desk

Swolverine at the Front Desk

Four Swolverine products are headed for the front desk at my gym. Here is the coach's label read before the tubs even land: verified doses, published COAs, and who each one is for.

FitnessRead Guide

Transparent Labs: A Coach's Label Read

Transparent Labs: A Coach's Label Read

A gym owner reads the Transparent Labs labels line by line: published doses, real COAs, and who each tub is actually for.

FitnessRead Guide

The Dad Sleep Stack: Rebuild Your Sleep Without the Morning Fog

The Dad Sleep Stack: Rebuild Your Sleep Without the Morning Fog

Habits first, magnesium second, botanicals third. A gym owner's honest protocol for the most under-slept demographic alive.

FitnessRead Guide

Why Every Dad Should Carry Travel Creatine

Why Every Dad Should Carry Travel Creatine

There's real research on creatine and sleep-deprived brains. Here's the honest version, and why a few packets live in my truck.

FitnessRead Guide

Every Supplements Review

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C4 Original Pre-Workout (5th Gen)

$34.99

C4 Original Pre-Workout (5th Gen)

The gateway pre-workout finally shows its math. A coach's read of the 5th gen label: what the disclosed doses get right, and where they come up short.

C4 Performance Energy 12-Pack

$27.99

C4 Performance Energy 12-Pack

The energy drink that carries an NSF Certified for Sport mark, which is not something I can say about anything else in the gas station cooler.

C4 Whey Protein

$44.99

C4 Whey Protein

Cellucor retired the NSF certified Whey Sport and replaced it with a candy bar flavored whey. Here is the label read before the full review.

Swolverine INTRA

$39.99

Swolverine INTRA

A full EAA and electrolyte intra-workout with a real paper trail, on the label at least.

Swolverine Kre-Alkalyn

$42.99

Swolverine Kre-Alkalyn

A pH-buffered creatine with a real paper trail, and a label read before the tub is in hand.

Swolverine PRE

$49.99

Swolverine PRE

A stim-free pre-workout with three real doses on the label and a paper trail you can actually check.

Swolverine Whey Protein Isolate

$62.99

Swolverine Whey Protein Isolate

A grass-fed isolate with a real paper trail: 25 grams of protein, 110 calories, and lot-matched lab results you can actually look up.

Transparent Labs BULK Pre-Workout

$64.99

Transparent Labs BULK Pre-Workout

A fully disclosed label with clinical doses and a real paper trail. This is what a pre-workout panel should look like.

Transparent Labs Creatine HMB

$49.99

Transparent Labs Creatine HMB

Five grams of creatine plus HMB and vitamin D, with the paper trail to prove what is in the tub.

Transparent Labs Grass-Fed Whey Protein Isolate

$64.99

Transparent Labs Grass-Fed Whey Protein Isolate

28 grams of grass-fed isolate with the paper trail published right on the product page.

Transparent Labs Mass Gainer

$79.99

Transparent Labs Mass Gainer

A 760-to-770-calorie gainer with an honest label: real carb sources, full macro disclosure, and the lab work published to back it up.

XTEND Original BCAA

$27.99

XTEND Original BCAA

Straight talk from a strength coach: BCAAs are not magic. But 7g per serving in a zero-sugar drink you actually want to sip has a place in the gym bag.

EFX Karbolyn Fuel

$50

EFX Karbolyn Fuel

Same whole-food carb engine, double the dose: the scoop for when hydration's already handled and the session is heavy.

EFX Karbolyn Hydrate

$45

EFX Karbolyn Hydrate

Everybody's villainizing carbs. Meanwhile carbs are the single piece most guys are missing from their training, and this is how I dose mine.

MRM Gainer Protein

$43

MRM Gainer Protein

Outside of creatine, the supplement I've taken longer than anything, from one tough-gaining 5'4" short king to whoever needs to hear it.

Thorne Advanced Pre-Workout

$55

Thorne Advanced Pre-Workout

Clean, sustained energy for the 5 AM garage session, not the tingle-and-crash carnival.

Thorne Basic Nutrients 2/Day

$68

Thorne Basic Nutrients 2/Day

The two-capsule answer to a question every guy over 30 should be asking: what am I actually missing?

Thorne Creatine

$44

Thorne Creatine

The most researched supplement on the planet, and every dad over 30 should be taking it.

Thorne Daily Electrolytes

$40

Thorne Daily Electrolytes

Stick-pack hydration for the days you sweat like you mean it, without the sports-drink circus.

Thorne Deep Sleep Complex

$52

Thorne Deep Sleep Complex

For the dad whose problem isn't falling asleep. It's 2:47 AM, wide awake, running the mental spreadsheet.

Thorne Magnesium Bisglycinate

$52

Thorne Magnesium Bisglycinate

The supplement I'd keep if I had to drop everything else. Better sleep is dad currency.

Thorne Omega-3 with CoQ10

$55

Thorne Omega-3 with CoQ10

The long-game gelcap: heart and brain support for the decades you're planning on being around for.

Thorne Whey Protein Isolate

$65

Thorne Whey Protein Isolate

21 grams of protein, an ingredient list you can read out loud, and no mystery bloat.