Supplements & Bio hacks: What to Use, When & Why for Serious Muscle Growth

Everyone’s chasing the magic pill that builds muscle. Here’s the truth — supplements only work when your training, nutrition, and recovery do. But when used right, they can change the game. This isn’t a hype list; it’s the real-world stack that keeps your body strong, your organs healthy, and your results consistent.

1. The Foundation: Strength, Power & Performance

Creatine Monohydrate — The Non-Negotiable Creatine fuels your muscles with more ATP — the energy currency behind every rep. It increases volume, strength, and recovery. Use: 5 g daily (even on rest days). Timing: Whenever — just stay consistent.

Beta-Alanine + Citrulline — The Performance Combo Beta-Alanine helps buffer lactic acid; Citrulline boosts nitric oxide for blood flow and nutrient delivery. Together, they delay fatigue and give that locked-in pump. Use: Pre-workout, 30 minutes before training. Dose: 2–3 g Beta-Alanine + 6–8 g Citrulline Malate.

2. The Health Stack: Recovery Starts Inside

You can’t grow if your body’s inflamed or your liver is stressed out. Most people skip this it’s where true longevity comes in.

NAC (N-Acetylcysteine) Boosts glutathione levels, your body’s master antioxidant. It protects liver and lung function and supports recovery from heavy training or PED use.

Use: 600–1200 mg daily, AM or pre-workout.

TUDCA (Tauro ursodeoxycholic Acid) Powerful liver support that helps your body digest and process nutrients efficiently. Keeps enzymes healthy during intense training or off-season bulks.

Use: 250–500 mg daily with meals.

Omega-3 + CoQ10 — Heart & Cell Support Reduces inflammation and supports endurance by improving lipid balance and mitochondrial function.

Use: 2000 mg Fish Oil + 100 mg CoQ10 daily.

3. The Metabolic Stack: Fuel Utilization & Nutrient Partitioning

L-Carnitine Tartrate Enhances fat metabolism and increases androgen receptor activity — translation: better response to testosterone and faster recovery.

Use: 1–2 g pre-workout (or injectable if supervised).

Berberine — The Natural Insulin Optimizer Helps shuttle nutrients into muscle cells instead of fat storage. Excellent for off-season or anyone running high-carb phases.

Use: 500 mg with carb meals.

4. The Recovery Stack: Sleep = Growth

Most lifters crash after training but never really recover. This is where the magic happens.

Magnesium Glycinate + Zinc + Glycine Improves deep sleep and recovery while helping balance testosterone and cortisol.

Use: Before bed, consistently.

5. Putting It All Together: Timing Matters

Morning: NAC + Fish Oil + CoQ10

Pre-Workout: Creatine + Beta-Alanine + Citrulline + L-Carnitine

Post-Workout: Creatine (optional) + high-protein meal

With Meals: TUDCA + Berberine

Before Bed: Zinc + Magnesium + Glycine

Consistency > complexity. You don’t need 50 supplements, just the right ones taken daily.

My Final Word

You don’t grow because you take supplements, you grow because you train hard, recover smart, and stay consistent. The right stack just keeps your engine running clean so you can train like you mean it.

If you’re ready to build a custom supplement stack and nutrition plan around your training goals, reach out below and let’s get to work.