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Supplements · start here
Food first, then the extras
Supplements fill gaps. They do not replace meals, sleep or training: get those right with the Kitchen, then use the short list below where it helps.
Lit Crew / Supplements
The supplements people ask about most, what each one is for and how strong the evidence is. Not a shop: Lit Apparel does not sell any of these.
Strength and powerWell supported
The most studied supplement in strength training. It helps with repeated hard efforts and with strength gains over months of training.
ProteinWell supported
A quick, convenient way to reach your daily protein when meals fall short. Food does the same job; whey is just easier.
ProteinWell supported
Pea, rice and soy proteins for anyone who avoids dairy. Blends of two or more sources give a fuller mix of amino acids.
ProteinWell supported
The slower-digesting milk protein. It counts towards daily protein like any other, and suits a snack before bed.
ProteinWell supported
Protein in a bottle for days without a kitchen: the gym bag, the commute, the long shift.
PerformanceWell supported
Well researched for endurance, strength and focus. Coffee counts.
PerformanceSome support
Can help with hard efforts lasting roughly one to four minutes, such as intervals and high-rep sets.
PerformanceLimited evidence
Mixes built around caffeine, often with beta-alanine and other extras. Most of the effect comes from the caffeine.
HydrationSome support
Sodium and other salts lost in sweat. Useful for long sessions, hot days and heavy sweaters.
HealthLimited evidence
Little evidence that it improves training on its own, but useful for general health if you rarely eat oily fish.
HealthOnly if you are low
Helps bones and muscles if you are low, which is common in winter and for people who are rarely outside.
HealthOnly if you are low
Matters for muscle and nerve function, but a supplement only helps if your diet is short on it.
Supplements are not checked like medicines. Programmes such as Informed Sport and NSF Certified for Sport test products for banned and harmful substances; if you compete, use only tested products.
Check the amount per serving, the serving size and every ingredient. Skip anything that hides its amounts in a “proprietary blend”.
Start one supplement at a time, at the low end, so you know what is working and what does not agree with you.
Bring questions to the Thursday forum, and to your doctor or pharmacist if you take any medication.
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