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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…
3 with strong evidence — expand each card for dosage, evidence & prices
Creatine is the gold standard for muscle building and recovery.
Also recommended
When to take each supplement for best results
Whey Protein Powder
within 2 hours post-workout
Beta-Alanine
30 minutes before workout
3 supplements· cheapest option per supplement
3–5g daily (e.g., 5g powder mixed into water or a shake). Timing doesn't matter — consistency is what counts. No loading phase needed; steady daily intake builds up over 2–4 weeks.
$0.15
/serve
20–40g within 2 hours post-workout (ideally within 30–60 minutes). Mix with water, milk, or add to a smoothie. If you train multiple times daily, take 20–40g after each session.
$1.06
/serve
3.2–6.4g daily, split into 2–3 doses (e.g., 2g three times daily) to minimise tingling. Take 30 minutes before your main workout for best effect. Consistency over 4+ weeks is essential — it builds up in muscle tissue.
$0.16
/serve
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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