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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.
4 supplements· cheapest tracked option per supplement
3–5g daily as creatine monohydrate, taken any time of day with food. No loading phase needed — consistent daily intake builds up in your system over 2–4 weeks.
$0.15
/serve
20–40g whey protein powder within 2 hours post-workout, mixed with water or milk. If training multiple times daily, take 20–30g after each session. On rest days, one serve supports overall daily protein intake.
$1.06
/serve
3.2–6.4g daily, split into 2–3 doses (e.g., 1.6g three times daily) taken 30 minutes before workouts. Consistent daily intake for 4+ weeks is required to build muscle carnosine levels.
$0.16
/serve
5–10g BCAAs (with a 2:1:1 leucine-to-isoleucine-to-valine ratio) taken during or immediately after your workout. If training twice daily, take one dose post-workout and one during the second session.
$0.30
/serve
Also recommended
When to take each supplement for best results
Whey Protein Powder
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