Sports supplement dosing

Evidence-based doses: creatine monohydrate 3–5 g/day daily (loading 20g/day×5–7d is optional — just saturates faster). Protein powder supplements the diet, doesn't replace it: count total protein 1.6–2g/kg including food. Pre-workout caffeine 3–6 mg/kg 30–60 min before (but >400mg/day total — side effects). Everything else in sports nutrition has weak or zero evidence.