> Key Takeaway: While no single stack replaces a balanced diet, the right combination can accelerate gains, aid recovery, and improve performance. Always start with low doses to gauge tolerance.
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4️⃣ The "No‑Regret" Stack for Most Lifters
Below is an evidence‑based, beginner‑friendly stack that has helped countless athletes:
Supplement Typical Dose (Daily) Why It Matters
Creatine Monohydrate 5 g Increases muscle phosphocreatine → more power & volume.
Whey Protein Isolate 20–30 g post‑workout or as needed Rapid amino acid delivery for muscle repair.
Omega‑3 (EPA/DHA) 2–4 g total Reduces inflammation, supports recovery.
Vitamin D3 + K2 2000–4000 IU D3 + 100 µg K2 Bone health, immune support; many are deficient.
Magnesium (Citrate or Malate) 300–500 mg Muscle function, sleep quality.
> Why this combo?
> It covers the most comm
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