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Analysing your goal
Did you know?
33%
of supplements have strong clinical evidence
33%
of supplements have strong clinical evidence
Reviewing evidence and comparing prices across Australian retailers…
Start with the top pick, then add the supporting recommendations if they fit your budget and routine. 3 with strong evidence, 1 moderate.
Creatine is the gold standard for muscle recovery and strength gains during resistance training.
4 supplements· cheapest tracked option per supplement
3–5g daily as creatine monohydrate, taken consistently (timing doesn't matter). No loading phase needed. Mix powder into water or add to a post-workout shake.
$0.15
/serve
20–40g within 2 hours post-workout, mixed with water or milk. If training twice daily, consider 20–30g post each session. Total daily protein should aim for 1.8–2.7g per kg of body weight.
$1.06
/serve
3.2–6.4g daily split into 2–3 doses (e.g., 2g three times daily) for 4+ weeks. Take 30 minutes before your main workout for best effect. Powder mixes easily; tablets are also available.
$0.16
/serve
5–10g during or immediately after workout. If using powder, mix into water or your post-workout shake. Note: BCAAs are less critical if you're already consuming 20–40g whey protein post-workout, since whey contains all essential amino acids including BCAAs.
$0.30
/serve
Also recommended
When to take each supplement for best results
Whey Protein Isolate or Concentrate
within 2 hours post-workout
Beta-Alanine
30 minutes before workout
BCAAs
during or after workout
This information is for educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before starting any supplement regimen.
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Creatine Monohydrate
daily, timing doesn't matter