Know Your Numbers. Fuel Your Results.
Your body has specific nutritional requirements. Discover how much energy, protein, and creatine you actually need to perform and recover properly.
General Supplement Guidelines
These are general recommendations for daily intake. Individual needs may vary depending on body composition and training intensity.
| Supplement | Without Training | Normal Training (3–4x/week) | Best Timing |
|---|---|---|---|
| Calories | ~22 kcal per kg bodyweight | ~30–35 kcal per kg bodyweight | Spread throughout the day |
| Protein (Whey) | 0.8 g per kg bodyweight | 1.6–2.0 g per kg bodyweight | Post-workout or to meet daily intake |
| Creatine Monohydrate | 3 g per day | 3–5 g per day | Daily (any time) |
*These values are general recommendations. Consult a healthcare professional before starting any supplement program.
Calculate Your Daily Nutrition Needs
Find out how many calories, protein and creatine your body needs.
