If You Could Only Take 3 Supplements — Here's What Actually Matters
Walk into any supplement store and you'll see hundreds of tubs. The truth? 90% of your results come from just three supplements. Here's the no-nonsense breakdown of the only stack you actually need.
#1 Whey Protein
Protein is the foundation. If you can't hit 1.6–2.2g/kg bodyweight from whole food, whey is the easiest, cheapest fix. One scoop = ~24g of high-quality protein in 30 seconds.
#2 Creatine Monohydrate
The most-researched supplement in sports nutrition. 5g/day increases strength, power, lean mass and even cognitive performance. There is no reason not to take it.
#3 Electrolytes
The most underrated supplement on the market. Sodium, potassium and magnesium drive hydration, nerve function and muscle contraction. Most people training in Australian heat are chronically depleted.
How to stack them
Protein around training and meals. Creatine 5g any time of day. Electrolytes 1–2 serves daily, more on training and hot days. Total cost: under $4/day.
Common mistakes
Chasing fancy ingredients before nailing the basics. Skipping creatine because of myths. Ignoring hydration. Get these three dialled before adding anything else.
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Supplement Specialists
Our team of qualified supplement advisors and gym athletes has been helping Melbourne lifters reach their goals since day one.
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