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The Compounding Edge // Fuel
The Supplement
Guide.

Supplements are the most oversold category in fitness. Most of what's marketed to you does almost nothing. This is ranked by strength of evidence, not by what has the best marketing — start at Tier 1 and work down only as needed.

A supplement supplements your food and training — it doesn't replace either one. Nothing here does anything if your calories, protein, and training aren't already in place. And always check with your doctor before starting anything new, especially if you're on medication.

Tier 1
Foundational

Strong, repeated evidence. Worth taking for almost everyone training seriously.

Creatine Monohydrate
What It Does
Increases strength, power output, and lean muscle gain over time.
Why It Works
The most researched supplement in existence. It replenishes the ATP-PC energy system your muscles use for short, hard efforts — more available fuel means more reps, more weight, more progressive overload over time.
Who Needs It
Almost anyone lifting weights consistently. 3–5g daily, taken any time of day — timing doesn't matter, consistency does.
Whey Protein
What It Does
A fast-digesting protein source that helps you hit your daily protein target.
Why It Works
Whey is rich in leucine, the amino acid that most directly triggers muscle protein synthesis. Fast absorption makes it useful around training.
Who Needs It
Anyone who struggles to hit their protein target from food alone. Not required if whole food already covers it — it's a convenience tool, not a magic ingredient.
Vitamin D3 + K2
What It Does
Supports bone health, immune function, hormone production, and mood.
Why It Works
Most adults are deficient in D3, especially with limited sun exposure. K2 works alongside D3 by directing calcium into bone rather than soft tissue and arteries — the two are more effective paired.
Who Needs It
Especially valuable for anyone who works indoors most of the day or lives somewhere with limited sun. A blood test is the only way to know your actual level.
Tier 2
Situational

Solid evidence, but the benefit depends on your specific gaps.

Whey Isolate
What It Does
A more filtered version of whey — same fast-digesting protein, less lactose, carbs, and fat.
Why It Works
The extra filtering step removes most of what's left after standard whey processing, which is why it digests easier for people sensitive to dairy.
Who Needs It
Best during a cutting phase (fewer calories from carbs/fat per scoop) or if regular whey concentrate causes bloating or GI discomfort.
Casein Protein (Before Bed)
What It Does
A slow-digesting protein that releases amino acids gradually over several hours.
Why It Works
Because it digests slowly, it supports muscle protein synthesis through the overnight fasting window — the longest gap without food most people have in a day.
Who Needs It
Most useful if you're under-hitting your daily protein target and want a slow release overnight. Not essential if total daily protein is already dialed in.
Fish Oil (Omega-3)
What It Does
Supports joint health, recovery, and cardiovascular markers.
Why It Works
EPA and DHA — the active omega-3s — help regulate inflammation, which plays a role in both recovery from training and long-term joint health.
Who Needs It
Anyone who doesn't eat fatty fish (salmon, sardines, mackerel) at least twice a week.
Magnesium Glycinate
What It Does
Supports sleep quality, muscle recovery, and nervous system regulation.
Why It Works
Magnesium is involved in hundreds of enzymatic processes, including muscle relaxation and sleep regulation. The glycinate form is bound to the amino acid glycine, which makes it better absorbed and easier on digestion than cheaper forms like magnesium oxide.
Who Needs It
Anyone with inconsistent sleep or high training/work stress. Many people fall short of the daily target through diet alone.
Tier 3
Context-Dependent

Promising research, but smaller and more individual-dependent effects.

Ashwagandha
What It Does
Some evidence for reduced cortisol/stress markers and modest strength gains.
Why It Works
An adaptogenic herb studied for its effect on the body's stress response. Results in research are real but more variable person-to-person than Tier 1–2 options.
Who Needs It
Worth a trial for someone under high chronic stress, but not a foundational piece for most people.
Caution
Can interact with thyroid medication and some immunosuppressants — confirm with your doctor before starting, especially if you have a thyroid condition.
Multivitamin
What It Does
Fills small micronutrient gaps that diet alone may miss.
Why It Works
It's an insurance policy, not a performance driver — it won't move the needle on physique or strength on its own, but it covers blind spots in a busy, imperfect diet.
Who Needs It
Anyone whose diet isn't consistently hitting a wide variety of fruits and vegetables week to week.
Tier 4
Limited Evidence

Early or thin research — low priority until the basics are fully dialed in.

Colostrum
What It Does
Marketed for gut and immune support.
Why It Works
Some early research points to benefits for gut lining integrity, but most human performance evidence is limited and heavily tied to industry-funded studies.
Who Needs It
Low priority. Reasonable to experiment with only after Tiers 1–3 are already in place and budget allows.
A Note Before You Begin

This guide is for educational purposes only and does not constitute medical advice. It is not a substitute for care from a physician or other qualified health provider. Talk to your doctor before starting any new nutrition, training, or supplement program — particularly if you have an existing medical condition, are pregnant or nursing, or take medication.

Results depend on the individual — your effort, consistency, adherence, starting point, and genetics all play a role. Nothing in this guide guarantees a specific outcome, timeline, or result. What you do with this information, and the results that follow, are your responsibility. Adrian Colmenares and colme.fit provide guidance and coaching — the work belongs to you.

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