Food first
Start with food, context, and the likely gap
Workout and muscle support starts with training, total protein, calories, sleep, and hydration before comparing powders or creatine.
Protein foods
Use fish, poultry, eggs, Greek yogurt, milk, cottage cheese, tofu, tempeh, beans, lentils, soy foods, nuts, and seeds to cover daily protein first.
Carbohydrate and produce
Whole grains, potatoes, fruit, beans, and starchy vegetables can support training fuel; vegetables and fruits also add potassium, magnesium, and vitamin C.
Resistance training
Muscle-strengthening activity at least two days per week is a separate foundation; supplements cannot replace progressive training.